Ukudla KwamaNdiya Kokwehlisa Isisindo: Ukudla Okumele Kudliwe, Ukudla Okumele Kukugwebe Nokuningi

Amagama Amahle Kakhulu Ezingane

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Kunokungaqondakali okuvamile mayelana nokudla kwamaNdiya ukuthi kumane nje kunothe ngezinongo nakoyela. Kodwa-ke, izinongo ezinempilo, amakhambi amasha kanye nenhlanganisela engapheli yama-flavour kuyindlela yokuphila impilo enempilo - lapho isetshenziswa ngendlela efanele. Yize ukudla okungeyona imifino kudliwa kakhulu ezweni, iningi labantu lilandela ukudla okuyizitshalo [1] .

I-cuisine yaseNdiya iyimayini yegolide yokudla okune-fiber, enezinzuzo eziningi zezempilo ezibandakanya ukukhuthaza ukunciphisa umzimba, ukunciphisa izifiso ezingafuneki, ukwehlisa amazinga kashukela egazini, ukulwa nokuqunjelwa, nokunciphisa ubungozi bokushaywa unhlangothi nokuqunjelwa [okubili] [3] .

Ukudla kwendabuko kwamaNdiya kuqukethe ukudla okuphezulu kokudla kwezitshalo njengemifino, udali nezithelo, kanye nokusetshenziswa kancane kwenyama [4] . Ukulandela ukudla okulinganiswa kahle kwamaNdiya - kungaba imifino ngokuphelele noma inhlanganisela yokudla okungeyona imifino kanye nemifino sekufakazelwe ukuthi kukhuthaza ukwehla kwesisindo.

Uma kudliwe ngendlela efanele, izithako zokupheka zaseNdiya zingakusiza wehlise isisindo ngendlela enempilo. Ngakho-ke, ake sibheke. Sizogxila ekudleni kwamaNdiya okwenziwa ngezitshalo, okulandelwa kakhulu ezweni.

Ukudla KwamaNdiya Kokwehlisa Isisindo

Ukudla kwaseNdiya kunama-carbohydrate angacaciswanga futhi anothe ngemicu. Ngaphezu kwalokho, umthethosisekelo womzimba wethu kanye nezimo zezulu ezishisayo kudinga ukudla okunothe kakhulu. Ngakho-ke, konke ukudla kwamaNdiya okwehlisa isisindo akufanele kusimangaze [5] .

Ukudla okususelwa ezitshalweni ziye zahlotshaniswa nezinzuzo eziningi zezempilo, kufaka phakathi ingozi ephansi yesifo senhliziyo, isifo sikashukela nezinye izimo zezempilo [6] . Ucwaningo luxhumanisa ukudla kwamaNdiya nengozi encishisiwe yesifo i-Alzheimer's, okucatshangwa ukuthi isetshenziswa kancane inyama nokugcizelelwa imifino nezithelo [7] .

Ukudla kwaseNdiya kunothe ngokudla okunomsoco njengamabele, udali, amafutha anempilo, imifino, ubisi nezithelo. Kodwa-ke, akusho ukuthi ukudla inyama, izinkukhu, inhlanzi namaqanda kuyadikibala. I-cuisine yaseNdiya, njengoba sonke sazi, igcizelela ekusetshenzisweni kwezinongo ezinempilo njenge-turmeric, fenugreek, coriander, ujinja nekhumini [8] [9] .

Ukudla Okufanele Kufakwe Ekudleni KwamaNdiya Kokwehlisa Isisindo

Izinhlamvu eziphelele : Irayisi elinsundu, irayisi le-basmati, amabele, i-quinoa, ibhali, ummbila, isinkwa sokudla okusanhlamvu, namabele yizinketho ezinhle zohambo lokwehlisa isisindo [10] [ishumi nanye] [12] .

Imifino : Ezinye zezinketho ezinhle kakhulu zemifino ongayifaka ekudleni kwakho kokunciphisa isisindo utamatisi, isipinashi, isitshalo seqanda, umunwe wamantombazane, u-anyanisi, ukholifulawa, amakhowe kanye neklabishi [13] .

Izithelo : Faka umango, upopoya, ipomegranati, ugwava, ibhece, amapheya, amaplamu nobhanana [14] .

Imifino : Amabhontshisi e-Mung, uphizi onamehlo amnyama, ubhontshisi wezinso, udali, ama-pulse nama-chickpeas kusiza kakhulu ekudleni kwakho kwesisindo [ishumi nanhlanu] .

Amantongomane nembewu : Amasheya, ama-alimondi, amakinati, ama-pistachio, imbewu yamathanga, imbewu yesame kanye imbewu yefilakisi ezinye izinketho ezinhle nezinempilo [16] .

Amakhambi nezinongo Faka i-garlic, i-ginger, i-cardamom, i-cumin, i-coriander, i-garam masala, i-paprika, i-turmeric, i-pepper emnyama, i-fenugreek, i-basil njll.

Ukuze uthole amaprotheni, ungafaka i-tofu, imidumba, ubisi, amantongomane nembewu ekudleni kwakho [17] . Futhi, khetha amafutha anempilo njengobisi lukakhukhunathi, u-oyela lwesinaphi, u-olive, u-peanut oil, i-sesame oil, i-ghee njll.

Ukudla Okumele Kugwenywe Ekudleni KwamaNdiya Kokwehlisa Isisindo

Kuyadingeka ukuthi ubize i-adieu ekudleni naseziphuzweni ezicutshungulwa kakhulu, ezilayishwe ushukela noma ama-calories aphezulu, njengoba zingesinye sezitha ezinkulu ohambweni lwakho lokwehlisa isisindo [18] . Indlela elula yokwehlisa ama-calories amaningi noshukela ukugwema iziphuzo ezinoshukela noshuni [19] .

Gwema lokhu kudla okulandelayo ukuze uhlale emzileni wohambo lwakho lokwehlisa isisindo [amashumi amabili] .

• Iziphuzo ezinoshukela ezifana netiyi enoshukela, i-lassi elimnandi, iziphuzo zezemidlalo.
• Ukudla okunoshukela omningi njengamakhukhi, i-rice pudding, amaqebelengwane, amakhekhe njll.
• Ama-sweeteners afana ne-jaggery, uju nobisi olujiyile.
• Ukudla okunamafutha amaningi njengamaFries aseFrance, ama-chips, ukudla okuthosiwe, i-bhujia [amashumi amabili nanye] .
• Amafutha weTrans afana nemargarini, i-vanaspati, ukudla okusheshayo [22] .

Kodwa-ke, akulona icala ukujabulela ukwelashwa ngezikhathi ezithile - kodwa qiniseka ukuthi ukhawulela ukudla neziphuzo ezibalwe ekudleni ukugwema isigaba lapha.

Ukudla KwamaNdiya Kokwehlisa Isisindo - Imenyu Yesampula

Sikunikeze uhlu lokudla ongakufaka ekudleni kwakho kokunciphisa umzimba - uhlu luhlukaniswe ngokuya ngebhulakufesi, isidlo sasemini nedina. Uyacelwa ukuthi uqaphele ukuthi le yimenyu eyisampula futhi sicela uthintane nodokotela wezokudla ngaphambi kokufaka noma yini ekudleni kwakho, ukuze ugweme (uma) noma yiziphi izinkinga.

Izinketho zokudla kwasekuseni : I-Sambar enerayisi elinsundu, i-yoghurt enezithelo ezisikiwe, i-dalia yemifino nengilazi yobisi, ama-parathas e-multigrain anemifino exubile, iphalishi elinezithelo ezisikiwe.

Isidlo sasemini : Isobho semifino ne-roti egcwele-okusanhlamvu, isaladi enkulu ene-rajma curry ne-quinoa, i-roti egcwele okusanhlamvu ne-subji yemifino, i-sambar nelayisi elinsundu, i-chickpea curry nerayisi elinsundu.

Izinketho zesidlo sakusihlwa : I-Tofu curry nemifino exubekile nesaladi esisha sesipinashi, i-chana masala nelayisi le-basmati nesaladi eluhlaza, i-palak paneer enerayisi onsundu nemifino.

Ungaphuza amanzi afudumele noma itiye elingenashukela ngokudla naphakathi kokudla.

Amathiphu Wokulandela Ukudla KwamaNdiya Kokwehlisa Isisindo

• Sebenzisa i-carbohydrate eyanele [2. 3]
• Khulisa ifayela lakho le- amaprotheni ukudla [24]
• Umucu ukukugcina ugcwele isikhathi eside [25]
• Khetha i- amafutha enempilo [26]
• Yidla izithelo nemifino emisha [27]
• Sebenzisa amakhambi nezinongo ekuphekeni kwakho [28]
• Bheka ukuthi uphuza kangakanani amanzi [29]
• Hlela ukudla kwakho [30]

Encwadini Yokugcina ...

Ngaphambi kokuqala ukudla, ikakhulukazi lokho okuhlose ukwehlisa isisindo, qiniseka ukuthi uthintana nesazi sokudla okunempilo bese ulungisa ukudla okufanele impilo yakho yansuku zonke. Khumbula ukuthi ukudla nje lokhu kudla kuzoba yisixazululo somlingo ezinkingeni zakho zesisindo. Ukudla kusebenza kahle njengomphelelisi wendlela yokuphila enempilo nokuzivocavoca umzimba hhayi njengokungena esikhundleni.

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Ngithumele Nge-Imeyili Khombisa Esizeni