Uyakhumbula zonke izikhathi lapho ukhuphula ikhala lakho lapho utshelwa ukuthi ngesi-hindi ukudla kwasemini? Awu, bewazi kancane ngaleso sikhathi ukuthi ezithobekile ngesi-hindi , noma umunwe wentokazi , inenqwaba yezinzuzo zezempilo nokondleka.
Lokhu imifino eluhlaza ye-gooey iyathandwa futhi izondwa ngokulinganayo ngenxa yokunambitheka nokuthungwa kwayo, kodwa inothe nge-fiber nezinye izakhamzimba ezifana novithamini A, B, no-C namanye amaminerali. Qhubeka ufunde ukuze uthole okwengeziwe.
eyodwa. I-Aids Weight Loss
ezimbili. Yehlisa I-Cholesterol
3. Isiza Ukulawula Ushukela Wegazi
Ezine. Isiza Ekugayeni Kahle Kokudla
5. Yakha Amasosha omzimba
6. Ithuthukisa Isimo Se-Anemic
7. Amehlo Angcono
8. Isiza Empilweni Yezinwele
9. I-Recipe Meter
10. Imibuzo Evame Ukubuzwa: Izinzuzo Zomunwe Wabesifazane
I-Aids Weight Loss
Le mifino inekhalori ephansi kakhulu, i-30 kcal kuphela nge-100 gm, okwenza kube inketho ekahle kulabo abahlose ukudla. lahla lawo makhilogremu anzima . Kwaziwa futhi ngokukwenza uzizwe ugcwele maduzane futhi ugcine ugcwele isikhathi eside njengoba iphezulu ngefayibha.
Ithiphu: Ungalayishi isitsha somunwe sabesifazane bakho ngokudla okunamafutha njengamafutha, i-ghee noma ibhotela; kungenjalo, inhloso iyonqotshwa.
Yehlisa I-Cholesterol
Ladies ngomunwe , ngaphandle kokuba mnandi ngokunambitheka, iqukethe i-fiber ebizwa ngokuthi i-pectin. Yiyo kanye le fiber esiza kuyo ukugcina amazinga e-cholesterol ephansi (ikakhulukazi i-cholesterol embi), ngokunciphisa ukumuncwa kwe-cholesterol emathunjini futhi kukhishwe noma iyiphi idiphozithi namahlule.
Ithiphu: Ungawuqinisi kakhulu umunwe wabesifazane; izolahlekelwa inqwaba yemisoco.
Isiza Ukulawula Ushukela Wegazi
Kusukela i umunwe wabesifazane uphakeme ngezinhlobo eziningana zemicu , ziletha izinzuzo ezihlukahlukene zezempilo. Le mifino iqukethe i-fiber eugenol, esiza ekubambezeleni inqubo yokugaya futhi ngaleyo ndlela yehlise ukugaya. ukumuncwa ushukela emgudwini wegazi. Eqinisweni, ngemva kokudla, le nqubo iyagwema ukwenyusa amazinga kashukela egazini futhi uzinzise.
Ithiphu: Zama futhi yiba nomunwe wabesifazane okungenani ukudla okubili ngesonto ukuze uthole inzuzo ephezulu.
Isiza Ekugayeni Kahle Kokudla
Le nzuzo futhi ingabalulwa ku- okuqukethwe okuphezulu kwe-fiber yomunwe wabesifazane . I-fiber iyasiza ukugaya okungcono kanye nokuhlela ukunyakaza kwamathumbu. I-fiber pectin ikhuphuka ngosayizi ezingxenyeni zokugaya ngaphakathi kwamathumbu futhi ngaleyo ndlela yenza ukuchithwa kwemfucuza kalula.
Ithiphu: Umunwe Wabesifazane uwukungezwa okuhle kokudla kulabo ukuqunjelwa .
Yakha Amasosha omzimba
Okuqukethwe kwe-vitamin C umunwe wabesifazane usiza ukwakha amazinga okuzivikela omzimba womuntu . Nakuba imifino eminingi eluhlaza isiza kulokhu, i-lady finger inenqwaba yezinye izinzuzo ezingatholakala ngokuba nazo.
Ithiphu: Uma ungayithandi imifino engenalutho ene-roti, zama futhi uyifihle kuma-curries emifino exubile.
Ithuthukisa Isimo Se-Anemic
Kusukela umunwe wabesifazane uqukethe insimbi i-folate kanye ne-vitamin K, isiza ukuthuthukisa i-iron ne-folic acid emzimbeni ngokwemvelo, okubuye kusize ukulwa ne-anemia .
Ithiphu: Qinisekisa ukuthi uthenga umunwe wabesifazane abasha nabathambile, hhayi lapho izingcezu ziqhugekile.
Amehlo Angcono
Le mifino ye-gooey iqukethe uvithamini A kanye ne-beta carotene, kokubili okusiza kukho ukuthuthukisa impilo yamehlo .
Ithiphu: Kusukela i-l umunwe ka-adies awudliwa uluhlaza , indlela engcono kakhulu yokuba nayo iwukuba isosose kancane, bese wengeza izinongo ozithandayo.
Isiza Empilweni Yezinwele
I izakhiwo ladies ngomunwe dlulela ngalé kokuwudla. Imifino isetshenziswa ekhambi lasekhaya ukwelapha inkwethu kanye nokuhlasela kwe izintwala nezintwala .
Indlela yokwenza: Qinisekisa ukuthi uthola umunwe wabesifazane abasha emakethe. Geza kahle izingcezu eziyi-10 kuya kweziyi-12 bese uzisika ziqonde. Wabilise enkomishini yamanzi emithathu kuya kwezine imizuzu eyi-10. Uma usuqedile, engeza ijusi yelamula elilodwa epanini. Gcoba amanzi bese uwasebenzisa ukugeza izinwele zakho.
Ithiphu: Qinisekisa ukuthi uyihlikihla kahle esikhunjeni sekhanda futhi ugijimise ubude bezinwele ngeminwe yakho.
I-Recipe Meter
Iresiphi 1: U-Guthi Bendakai (Umunwe Wabesifazane Ogcwele) wase-Andhra Pradesh
Engeza ukuthinta kwendabuko kwangaphandle esidlweni sakho ngale recipe emnandi.
Izithako
- 500 g umunwe omncane wabesifazane ( ngesi-hindi )
- 1 tsp usawoti
- 1/2 tsp i-turmeric powder
- 1 isipuni se-sambar powder
- 2 tsp amafutha
- Opelepele obomvu abahlanu
- 2 ½ tsp imbewu ye-cumin
- Amahlumela amabili amaqabunga e-curry
- ukuzehlisa
- 1 tsp amafutha
- 1/2 tsp imbewu yesinaphi
- 1 ithisipuni i-husked black gram (urad dal)
- Upelepele obomvu owomile uhhafu
Indlela
- Geza umunwe wabesifazane bese usula kahle.
- Hlukanisa umunwe wabesifazane ngobude, emaphethelweni omsila, uqhamuke ezingxenyeni ezintathu kwezine zendlela ekhuphukayo, uqinisekise ukuthi amasegimenti awahlukani.
- Shisisa amafutha epanini phezu kokushisa okusesilinganisweni, bese wengeza impushana ye-sambar, upelepele obomvu owomile, imbewu ye-cumin namaqabunga e-curry.
- Fry phezu kokushisa okuphansi, uphonsa ngobumnene kuze kukhishwe ama-aromas.
- Cool, bese wengeza usawoti kanye ne-turmeric powder. Gaya ube yimpushana.
- Gcoba umunwe wabesifazane ngale ngxube yezinongo, ubeke eceleni.
- Shisisa amafutha epanini lokuthosa, bese wengeza izithako ngendlela eshiwo ngenhla.
- Lapho imbewu yesinaphi i-splutter, engeza umunwe wabesifazane abagxiliwe bese upheka ngobumnene imizuzu emibili.
- Yehlisa ukushisa, vala i-pan bese upheka imizuzu engu-10-12, uvuselela ngezikhathi ezithile kuze kube yilapho umunwe wabesifazane uthambile.
- Khonza kushisa.
Iresiphi 2: Umunwe Wabesifazane Chaat
Ubani ongathandi xoxa ? Uma ungayithandi le mifino, yiguqule ibe yi-a xoxa , sikubonisa kanjani!
Izithako
- 200 g ngesi-hindi noma umunwe wesifazane, osikiwe omncane futhi osuliwe
- 1/4 indebe ye-besan noma ufulawa wegram
- 1/4 inkomishi kafulawa welayisi
- Usawoti ukunambitha
- 1/2 tsp hlala noma i-turmeric powder
- 1 1/2 tsp red chilli powder
- 1/4 isipuni amchur (ngokuzithandela)
- 1/2 tsp i-jeera powder
- 1 1/2 isipuni se-dhania powder
- Amafutha okuthosa
- Chaat masala
- U-anyanisi, utamatisi, upelepele oluhlaza, i-coriander, ijusi ye-lime ukuhlobisa
Indlela
- Hlanganisa izithako ezomile endishini. Fafaza le ngxube ku-bhindi osikiwe futhi uhlanganise kahle ukuze izingcezu ziboshwe kahle. (Uma izingcezu zinamathela kakhulu kuleli phuzu, engeza ufulawa werayisi owengeziwe.) Fry emafutheni ashisayo kuze kube yilapho inhlama ibe nsundu.
- Khonza kushisa ngo-anyanisi osikiwe omncane, utamatisi, i-coriander, ijusi kalamula kanye ne-chaat masala.
Iresiphi nesithombe ngezilokotho: I-blogger yokudla u-Shivangi Sharma
Iresiphi 3: I-Ladies’ Finger Curry
Lokhu ukudla okunethezeka. Uma usuyinambithile, awukwazi ukubuyela emuva.
Izithako
- 15 to 20 ladies’ ngomunwe noma bhindi
- 1 inkomishi uthuli kusuka
- 2 tbsp tamarind (usayizi welamula ophakathi)
- 2-3 tbsp ufulawa
- 1 isipuni se-turmeric powder
- 2-3 amathisipuni sambhar powder
- 3-4 upelepele oluhlaza, osikiwe
- 1-2 tbsp amaqabunga e-coriander
- 1-2 tsp usawoti njengokunambitha
Okwesinongo
- 3 tsp amafutha
- 1 tsp imbewu yesinaphi
- 1 tsp ihhovisi elinikeziwe
- Opelepele ababili ababomvu
- Ingcosana ye umphefumulo noma asafoetida
- Imicu emibili yamaqabunga e-curry
Indlela
- Geza umunwe wabesifazane. Asule bese uwasika zibe izingcezu eziphakathi nendawo.
- Ukupheka kwengcindezi uthuli dal/hlukanisa uphizi wejuba kuze kube mushy. Ngezimpempe ezine kuya kweziyisihlanu.
- Gcoba i-tamarind emanzini imizuzu engu-15, khipha ijusi.
- Edilini eliphekiwe, engeza ijusi ye-tamarind, i-jaggery, upelepele osikiwe oluhlaza, impushana ye-sambhar, usawoti kanye ne-turmeric powder.
- Okokugcina, engeza umunwe wabesifazane futhi uvumele ubilise kuze kube lula.
- Engeza amanzi njengoba kudingeka ukuze kuhambisane.
- Epanini lokuthosa, engeza amafutha, imbewu yesinaphi, ihhovisi kusuka, umphefumulo , upelepele obomvu, namaqabunga ekhari.
- Lapho imbewu yesinaphi iqala ukuhlakazeka engeza isinongo ku-curry. Engeza amaqabunga e-coriander.
- Khonza ngelayisi elishisayo elishisayo.
Iresiphi nesithombe ngezilokotho: I-blogger yokudla u-Pavana Bhat, The Cooking Soul
Imibuzo Evame Ukubuzwa: Izinzuzo Zomunwe Wabesifazane
Q. Ngiwukhetha kanjani umunwe wesifazane emakethe?
KUYA. Kufanele ubheke ama-pods aluhlaza okwesibhakabhaka, okungcono azacile futhi aqinile ukuze uwathinte. Gwema ama-pods anosayizi omkhulu abemnyama ngombala futhi aba mnyama emaphethelweni. Nazo lezi zizobe sezixhuga.
Q. Iyiphi indlela engcono kakhulu yokuhlanza umunwe wabesifazane?
KUYA. Ngemva kokuthenga umunwe wabesifazane emakethe, cwilisa ama-pods emanzini ahlanzekile okungenani imizuzu eyishumi. Ngale ndlela, uthuli nezinye izinhlayiya ezixazululiwe zizosuswa. Lahla amanzi kanye geza umunwe wamakhosikazi kanye ngaphansi kwamanzi agobhozayo, ku-colander. Khipha amanzi bese ubeka izintokazi’ umunwe engutsheni ehlanzekile neyomile ukuze kukhishwe umswakama. Ngaphandle kwalokho, ungakwazi futhi ukusula i-pod ngayinye ngendwangu ehlanzekile, eyomile. Ngemuva kwalokho, unganquma iziphetho bese usebenzisa imifino ngendlela othanda ngayo.
Q. Ingabe kuzoba nemiphumela engemihle yokuwudla nsuku zonke?
KUYA. Ukwenza noma yini ngokweqile akuwona neze umqondo omuhle. Noma kunjalo, ayikho imiphumela emibi yokudla le mifino nsuku zonke uma unayo ngokulinganisela. Qinisekisa ukuthi ukudla kwakho kunezinye imifino futhi, ukuze uthole izinzuzo zayo.
