Ubusika Bulapha: Ukudla KwamaNdiya Ukukugcina Ufudumele Futhi Unempilo Kulesi Sizini Sokubanda

Amagama Amahle Kakhulu Ezingane

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Ungaphuthelwa

Ikhaya Ezempilo Ukuphila kahle Wellness oi-Amritha K By U-Amritha K. ngoDisemba 15, 2020

Ubusika baseNdiya bufikile futhi kanjalo namakhaza. Kusukela ngoDisemba kuya kuFebhuwari, izingxenye eziningi zezwe zimbozwe yisimo sezulu esibandayo, iDelhi, iTawang, iLeh kanye neGulmarg kube ngamakhaza kakhulu ezweni. Izinyanga ezibanda kakhulu zivela ngoDisemba noJanuwari lapho amazinga okushisa ebalelwa ku-10 -15 ° C.





Ukudla Okufudumele Okunempilo Ebusika

Ongoti bezempilo bathi ngenkathi beqongelela izingubo zasebusika futhi belungisa i-heater ekhaya, abantu abaningi bavame ukukhohlwa indlela ebalulekile futhi elula yokudla ebusika -ukudla ukudla okungakusiza ukufudumale futhi uphile kahle phakathi nezinyanga ezibandayo.

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Isikhathi Sasebusika Nemikhuba Yokudla

Izikhathi zonyaka zishintshile, kepha kungani ingashintshi imikhuba yakho yokudla? Ubusika yisikhathi lapho uzitika ngemikhuba eminingi yokudla ukuze uzigcine ufudumele futhi unethezekile. Kuyiqiniso futhi ukuthi umzimba wethu udinga amandla amaningi ebusika ukuze uzigcine ufudumele. Ngakho-ke, ama-calories ashiswa ngokushesha futhi ngisho nesilinganiso semetabolism siphezulu phakathi nezinyanga zasebusika (ibhonasi: lokhu kusiza ekusheshiseni ukulahleka kwamafutha esiswini).

Ebusika, udinga ukudla ukudla okwandisa amasosha omzimba, ngoba amathuba okuthola izifo nezifo ezihlobene nokubanda aphezulu [1] . Kepha, uma ukunakekela lokho okudlayo, ungazivikela ekubeni sengozini yokutheleleka okuvela emoyeni njengamakhaza nomkhuhlane, ngokungeza ukudla ekudleni kwakho kwasebusika okungakusiza ukuthuthukisa amasosha omzimba wakho nokukugcina uphilile [3] .



Funda endatshaneni ukuthola ukudla kwasebusika okunempilo nokunambithekayo (nokunye) okungakusiza ukukugcina ufudumele futhi ungenakho ukugula.

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1. Sthandwa

Okunye kokudla okuhle kakhulu ebusika baseNdiya, uju ucebile ngezakhamzimba eziningi noshukela wemvelo okunikeza umfutho wamandla ngokushesha. S'thandwa kungathuthukisa amasosha ethu omzimba futhi aqinise, futhi kugweme ukuqala kwezifo, okungahlotshaniswa nezakhi zawo zokulwa namagciwane [4] . Uju lusiza nangomphimbo obuhlungu, inkinga ejwayelekile abantu abaningi ababhekana nayo ebusika.



2. Ghee

I-Desi ghee idliwa kakhulu eNdiya nasemhlabeni jikelele ngezinzuzo zayo zezempilo ezimangazayo. IGhee icebile kumavithamini ancibilikayo anamafutha, ama-fatty acids abalulekile, kanye novithamini A. IGhee ingasiza ukulinganisela ukushisa komzimba nokushisa komzimba ngenxa yobukhona bamafutha acid abalulekile kuwo [5] .

3. IJaggery

I-Jaggery kungenye ukudla okududuzayo okunama-kilojoule amaningi futhi kudliwa kakhulu ezingxenyeni ezithile zaseNdiya ngesikhathi sasebusika ukukhuthaza ukushisa komzimba [6] . Ijaggery ingezwa ezitsheni ezinoshukela naseziphuzweni ezine-caffeine, ukugcina umzimba ufudumele.

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4. Isinamoni

Ukungeza isinamoni ezitsheni zakho ngesikhathi sasebusika kungasiza ukukhulisa umzimba wakho futhi ngaleyo ndlela kukhiqize ukushisa ezimweni zezulu ezibandayo [7] . I-sinamoni powder exutshwe namanzi ama-rose iyasebenza ekwelapheni isikhumba sasebusika esomile futhi ukuphuza amanzi afakwe isinamoni kungasiza ekuphatheni ukukhwehlela nokubanda.

5. Insimbi

Iphunga nokunambitheka kwesafron kuyisikhubekiso futhi ukuphuza leli golide elibomvu (izinongo ezibiza kakhulu emhlabeni) kusiza ukufudumeza umzimba wakho. Bilisa izinhlobo ezingama-4-5 zesafroni enkomishini yobisi bese uyiphuza ifudumele ukuqeda ama-blues asebusika.

6. Isinaphi

Isinaphi ngesinye isinongo esidonsayo esaziwa ukugcina umzimba wakho ufudumele phakathi nobusika. Kokubili isinaphi esimhlophe nesinsundu sinezakhi ezinkulu ezibabayo ezibizwa ngokuthi i-allyl isothiocyanate, engakhuphula izinga lokushisa komzimba wakho ngendlela enempilo [8] .

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7. Imbewu yeSesame

Imbewu yeSesame isetshenziswa ezitsheni ezimnandi zase-India ezifana ne-chikki, ezithandwa kakhulu ezinyangeni zasebusika ezibandayo. Lezi zinhlamvu zaziwa ngokushisa umzimba wakho futhi zikwenze uzizwe ufudumele phakathi nobusika [9] .

8. Amabele (Bajra)

Eyaziwa nangokuthi i-pearl millet, i-bajra iyathandwa eRajasthan. I-Bajra ingukudla okuthobekile okunempilo kwaseNdiya obekudliwe eNdiya kusukela ezikhathini zangaphambi komlando futhi kuyisengezo esihle ekudleni kwakho ngesikhathi sasebusika [10] . Ungenza i-rotis, i-khichdi, imifino kanye ne-millet mash.

9. Ujinja

Ujinja usetshenziswe kabanzi njengesinongo noma umuthi wesintu emhlabeni jikelele. Ujinja uqukethe ama-polyphenol ane-pungent aziwa ngokuthi ama-gingerols afana ne-6-shogaol, 6-gingerol, ne-zingerone anemiphumela ye-thermogenic futhi aziwa ngokufudumeza umzimba [ishumi nanye] .

Okunye ukudla okungakusiza ukufudumeze phakathi nesikhathi sasebusika:

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10. Upelepele Chili

Upelepele we-Chili unenhlanganisela yamakhemikhali ebizwa nge-capsaicin engadala ngqo i-thermogenesis, inqubo amaseli omzimba aguqula ngayo amandla abe ukushisa. ICapsaicin icupha i-receptor etholakala kuma-neurons wezinzwa, idala ukuzwa kokushisa, futhi inyuse izinga lokushisa komzimba [12] .

Isexwayiso : Ukuphuza ngokweqile upelepele obabayo kungadala ukucindezeleka kwamathumbu kwabanye abantu. Izimpawu zingafaka ubuhlungu besisu, umuzwa ovuthayo emathunjini akho, amajaqamba, nohudo olubuhlungu.

11. Upelepele omnyama

Upelepele omnyama uqukethe i-piperine, inhlanganisela enikeza upelepele omnyama ukunambitheka kwayo okubabayo, okungasiza ukugcina umzimba wakho ufudumele phakathi nobusika. Ungazuza izinzuzo zikapelepele omnyama ngokuzifaka kumasobho ashisayo nasezitsheni.

12. anyanisi

U-anyanisi usetshenzisiwe emithini yendabuko yamaShayina ukugcina umzimba ufudumele kanye nokuphatha isimo sezulu esibandayo. Ukungeza u-anyanisi (okuluhlaza) ekudleni kwakho (amasaladi) kungasiza ekukhuphuleni izinga lokushisa komzimba wakho futhi kukugcine ufudumele phakathi nobusika obubandayo.

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13. Ugalikhi

Imifino esetshenziswa kakhulu ekuphekeni kwaseNdiya nasekuphekweni komhlaba, igalikhi inenani eliphakeme le-calcium, i-potassium, kanye namakhemikhali athile e-sulfuric amahle ekuvikeleni ukutheleleka okuqale futhi akhuphule ukushisa komzimba wakho [13] .

14. Imifino Yempande

Imifino yezimpande efana netheniphu, izaqathe, isithombo kanye nama-parsnip kudliwa kakhulu ngesikhathi sobusika. Ngoba ziqukethe inhlanganisela ebizwa ngokuthi i-allyl isothiocyanate esiza ukugcina umzimba wakho ufudumele. Ubhatata ubuye ungeze okunempilo ekudleni kwakho ngesikhathi sasebusika [14] .

15. Izinhlamvu Eziphelele

Izinhlamvu eziphelele zingumthombo omuhle kakhulu wama-carbohydrate ayinkimbinkimbi, athatha isikhathi ukugaya emzimbeni. Phakathi nale nqubo, umzimba usebenzisa amandla athe xaxa ukugaya ukudla, futhi lokhu, kwenza umzimba wakho ufudumele [ishumi nanhlanu] . Faka okusanhlamvu okuphelele njengelayisi elinsundu, i-oatmeal, ukolweni oqhekeziwe njll ekudleni kwakho.

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16. Inkomo

Inkabi ingumthombo omkhulu wamafutha e-monounsaturated, conjugated linoleic acid (CLA) nezinye izakhi ezifana namaprotheni, i-iron, i-zinc, i-vitamin B6, i-vitamin B12, i-vitamin D, i-phosphorus, i-magnesium ne-potassium. Uma udla inyama yenkomo, umzimba uchitha amandla athe xaxa ekudilizeni ukudla futhi lokhu kukhiqiza ukushisa komzimba [16] .

Okunye ukudla ongakuzama ngesikhathi sasebusika kumi kanje:

Nalu uhlu lwezitsha ongazizama kule sizini yasebusika, enempilo ngokulinganayo futhi emnandi:

  • UGajar ka halwa (isanqante dessert)
  • USarson ka saag (lwesinaphi ushiya i-curry)
  • I-Sakarkand rabdi (i-sweet potato dessert)
  • Gond ke ladoo (i-acacia gum, ufulawa kakolweni, ama-alimondi kanye ne-cashew)
  • Beetroot-coconut / carrot stir fry (South Indian dish beetroot thoran and carrot poriyal)
  • I-Lapsi (eyenziwe nge-ghee, izithelo ezomile, ukolweni ophukile, ne-raisin)
  • I-Chikki (ibha yokudla yaseNdiya eyenziwe ngamantongomane nejaggery)
  • URaab (isiphuzo esenziwe ngofulawa wamabele)
  • UThukpa
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Encwadini Yokugcina…

Ukudla okubilisiwe kungenye yezindlela ezingcono kakhulu ebusika. Yiba nesobho eliningi, isitshulu, nomhluzi okwenziwe ngokudla kwasebusika. Kungcono ukugwema ukudla okuphekwe kusengaphambili noma okuhlanganisiwe bese ukhetha imifino nezithelo zonyaka ezisanda kuphekwa zokudla kwakho ebusika.

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