I-Hypertrophic Cardiomyopathy: Izimpawu, Izimbangela, Ukwelashwa Nokuvimbela Buka Isampula Ngezaziso Ezisheshayo VUMELA IZAZISO Ngezaziso Zansuku zonkeVele ungene
-
I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi -
- I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
- I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
- I-Daily Horoscope: 13 Ephreli 2021
I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi Ungaphuthelwa
- I-IPL 2021: Ngisebenze ekushayeni kwami ngemuva kokunganakwa endalini ka-2018, kusho uHarshal Patel
- USharad Pawar uzokhishwa esibhedlela ezinsukwini ezimbili
- Ukuwa Kwentengo Yegolide Akukhathazi Kakhulu Ama-NBFC, Amabhange Adinga Ukuqapha
- Izikweletu ze-AGR Nendali Yamuva Ye-Spectrum Engenza Umkhakha We-Telecom
- UGudi Padwa 2021: UMadhuri Dixit Uyakhumbula Ukugubha Umkhosi Omuhle Nomndeni Wakhe
- IMahindra Thar Bookings Cross The 50,000 Milestone Ezinyangeni Eziyisithupha Nje
- Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
- Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli
Usehhovisi futhi usebenza kuphrojekthi isikhathi eside kakhulu - kungokwemvelo ukuthi isandla sakho sinwebeke kuleso sitsha sokudla okulula owawukugcinile. Ukukhetha ukudla okulula okunempilo kuzosuthisa izifiso zakho futhi kunikeze nezakhamzimba futhi.
Isinongo esinempilo, esingenawo ushukela owengeziwe noma okuqukethwe okunamafutha amaningi kungasiza ekudambiseni indlala yakho ngenkathi kuthuthukiswa impilo yakho. Okumnandi nokunempilo - ngiqonde ukuthi, yini enye umuntu okufanele ayibuze uma kuziwa ekudleni okulula.
Bheka okunye kokudla okulula kwamaNdiya okungakunikeza uzamcolo wezinzuzo zezempilo. Ungakhathazeki, ngoba 'baphile kahle' akusho ukuthi banamahloni futhi abanambitheki. Yidla lokhu ukuze wanelise umuzwa wakho wokulamba ngendlela enempilo kakhulu.
1. Chana eyosiwe
I-chana eyosiwe ingenye yokudla okulula kakhulu kwamaNdiya. Isitsha esingu-1 se-chana eyosiwe eyomile siqukethe u-12.5 amagremu we-fiber, okwenza kube isidlo sokugcwalisa [1] . Iphansi futhi enkombeni ye-glycemic nama-calories. Ungadla lesi sidlo kanye noma kabili ngosuku.
2. Ifasitelana Eligazingiwe Nembewu Yefilakisi
Esinye isidlo sakusihlwa esiphelele yipaneli yokuthosa enembewu yefilakisi (ungasebenzisa futhi imbewu ye-chia). I-Paneer inamaprotheni amaningi asiza ukwakha imisipha yakho nembewu yefilakisi icebile ku-omega-3 fatty acids [okubili] . Futhi, imbewu ye-chia igcwele zonke izakhi ezilungile [3] .
3. Hlanganisa isaladi
Amahlumela acebile ngomsoco, anama-calories aphansi kakhulu namafutha. Ungasebenzisa amahlumela e-moong asiza ekwehliseni amazinga omfutho wegazi nokusiza ukukhipha ubuthi egazini [4] . Ungayidla isaladi ngodwi lukalamula, olusiza futhi ekushiseni amafutha ngokunempilo [5] .
4. Isipikili Sommbila Obabayo
Ummbila ulayishwe ngama-antioxidants kanye ne-fiber, okusiza ekunciphiseni ubuthi emzimbeni futhi kugcina isisu sakho sigcwele [6] . I-red chilli powder iqukethe i-capsaicin egcina isisindo sakho sibheke, ukuze ukwazi ukuyidla ngaphandle kokwesaba ukuthola amanye amakhilogremu [7] .
5. Isambatho Samazambane Amnandi
Ubhatata unefayibha namanzi amaningi kanti futhi unama-calories amancane. Zinomsoco ominyene futhi zilayishwe ngocingo oluzogcina isisu sakho sigcwele isikhathi eside, ngaleyo ndlela sigweme isidingo sokuncinza okuthile njalo [8] .
6.I-Kurmura (Ilayisi Elikhukhumele)
Amakholori aphansi, angenamafutha futhi angenayo i-sodium, i-kurmura yinto sonke esijwayelene nayo (ngiqonde, buyini ubuntwana ngaphandle kwe-kurmura tadka kwesokudla?). Lesi sidlo esilula singadliwa nganoma yisiphi isikhathi sosuku.
Ungayosa ngoyili omncane wamafutha omnqumo, usawoti kanye nopelepele ukuze usiphulule isikhathi sakho sokudla. Inhlanganisela ephelele ye-fiber, amaprotheni kanye nama-carbohydrate ayinkimbinkimbi, irayisi ekhukhumele kuyisinqumo esinempilo sokwanelisa izifiso [9] .
7. ITilgul (Amabhola eSesame)
Lesi sidlo esivamile saseNdiya asisona esihlwabusayo kuphela kodwa futhi sinempilo ngokweqile. Enziwe ngembewu yesame kanye nejaggery, la mabhola wesame alayishwa ngamavithamini, i-calcium nensimbi [10] [ishumi nanye] . Ama-tilguls ayisixazululo esifanele izifiso zakho ezimnandi.
8. Amantongomane aluhlaza
Amantongomane ayasiza empilweni yenhliziyo yakho [12] . Bacebile ngama-antioxidants kanye namafutha e-monounsaturated asiza ukwanelisa indlala yakho ngendlela enempilo kakhulu [13] . Sebenzisa amakinati ambalwa kuphela ngosuku hhayi ngaphezulu kwalokho.
I-Lassi (i-Yoghurt e-Churned)
Kuzuzisa kakhulu ohlelweni lwakho lokugaya ukudla, ukuphuza i-lassi kusiza isisu ukuqeda ama-acid abangela ukugaya nokugaya isilonda [14] . Amagciwane e-lactobacillus akhona kulesi siphuzo asiza ukuthambisa amathumbu, aqede ukudla futhi amunce izakhi zomzimba ezibalulekile - sonke lesi sikhathi kunciphisa indlala yakho.
10.Makhana (Fox Nuts)
I-cholesterol ephansi, amafutha ne-sodium, i-makhana iyisidlwana esifanelekile sokuhlutha iminjunju yokulamba phakathi kokudla [ishumi nanhlanu] . Abantu abaphethwe umfutho wegazi ophakeme, izifo zenhliziyo nokukhuluphala bangazuza kulokhu kudla okunempilo [16] .
Uma unesikhathi esengeziwe esandleni sakho, ungenza isinkwa sibe upma nemifino upma.
11. Poha
Lesi sidlo senziwe ngelayisi eliyisicaba, siwumthombo omuhle wama-carbohydrate anempilo. I-Poha ilula esiswini futhi ingagaywa kalula, ikwenze kube isidlo esilungele izifiso zakho.
Encwadini Yokugcina…
Kusukela ekunciphiseni izifiso zakho ekuthuthukiseni impilo yakho kanye, ukudla okulula okunempilo kuyisibusiso. Ngokuzayo lapho uzizwa uthanda ukudla, ungayi ekutholeni iphakethe lama-chips noma ucezu lekhekhe esikhundleni salokho udle lokhu. Snacking Happy!
