Esona siCwangciso sokutya saseIndiya esifanelekileyo sokuThoba umzimba

Umxholo

• Ukutya okuSempilweni kwaseIndiya
• Kutheni le nto utya ukutya okusekwe eIndiya?
• Ngawaphi Amaqela Okutya Awaqukayo?
• Ukutya okunempilo ukuze utye
• Yintoni yokutya
• Yintoni yokusela
• Ukutya okungenampilo okumele kuphetshwe
• Imenyu yeSampula yaseIndiya esempilweni yeVeki enye
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• uMgqibelo
• iCawe
• Izinketho zokutya okunempilo
• Iindlela zeSmart zokuThoba umzimba
• Yandisa umsebenzi
• Ziqhelise ukutya ngokuNonophelo
• Yenza iiSmart Choices
• Ulahleko lobunzima kuLuhlu lokuThengwa kwabahlobo
• Umgca osezantsi

I-cuisine yaseIndiya yaziwa ngeziqholo zayo eziphilileyo, amayeza amatsha kunye neendidi ngeendidi zeencasa ezicebileyo.

Nangona ukutya kunye nokukhetha kuyahluka kulo lonke elaseIndiya, uninzi lwabantu lulandela ikakhulu ukutya okusekwe kwizityalo. Phantse iipesenti ezingama-80 zabemi baseIndiya basebenzisa ubuHindu, inkolo ekhuthaza ukutya imifuno okanye ilacto-imifuno.

Ukutya kwendabuko kwamaNdiya kugxininisa ukutya okuphezulu kokutya okufana nemifuno, iilentile kunye neziqhamo, kunye nokusetyenziswa kancinci kwenyama.

Nangona kunjalo, ukutyeba kakhulu yinto ekhulayo kubemi baseIndiya. Ngokukhula kokutya okucutshungulwayo, i-India ibone ukunyuka kokutyeba kakhulu kunye nezifo ezinganyangekiyo ezinxulumene nokutya okunje njengesifo sentliziyo kunye neswekile (,).

Eli nqaku lichaza indlela yokulandela ukutya okunempilo kwaseIndiya okunokukhuthaza ukunciphisa umzimba. Ibandakanya iingcebiso malunga nokutya onokukutya kunye nokuphepha kunye nesampulu yemenyu yeveki enye.

Ukutya okuSempilweni kwaseIndiya

Ukutya okutya okusekwe kwizityalo zaseIndiya kugxila kukutsha, izithako zizonke-ukutya okufanelekileyo ukukhuthaza impilo efanelekileyo.

Kutheni le nto utya ukutya okusekwe eIndiya?

Ukutya okusekwe kwizityalo kunxulunyaniswe nezibonelelo ezininzi zempilo, kubandakanya umngcipheko ophantsi wesifo sentliziyo, isifo seswekile kunye nomhlaza othile ofana nomhlaza wamabele kunye nekholon (,,).

Ukongeza, ukutya kwe-Indiya, ngakumbi, kunxulunyaniswe nomngcipheko omncinci wesifo se-Alzheimer's. Abaphandi bakholelwa ukuba oku kungenxa yokusetyenziswa kancinci kwenyama kunye noxinzelelo kwimifuno nakwiziqhamo ().

Ukulandela ukutya okusempilweni okusekwe kwizityalo zaseIndiya kunokunganciphisi umngcipheko wesifo esinganyangekiyo, kodwa kunokukhuthaza nokwehla kobunzima.

Ngawaphi Amaqela Okutya Awaqukayo?

Ukutya kwamaNdiya kutyebile kukutya okunesondlo okuziinkozo, iilentile, amafutha asempilweni, imifuno, ubisi kunye neziqhamo.

Ukutya kwabantu abaninzi baseIndiya baphenjelelwa kakhulu yinkolo, ngakumbi ubuHindu. Inkolo yamaHindu ifundisa ukungabi nabundlobongela kwaye zonke izinto eziphilayo kufuneka zixatyiswe ngokulinganayo.

Yiyo loo nto kukhuthazwa ukutya kwe-lacto-vegetarian, kwaye ukutya inyama, iinkukhu, intlanzi kunye namaqanda kuyadimazeka. I-Lacto-imifuno ayenzi, nangona kunjalo, itya iimveliso zobisi.

Ukutya okunesondlo se-lacto-imifuno kufuneka kugxile kwiinkozo, iilentile, ubisi, imifuno, iziqhamo kunye namafutha asempilweni njengeoyile yekhokhonathi.

Izinongo ezifana neturmeric, i-fenugreek, i-coriander, i-ginger kunye ne-cumin ziphambili kwizitya zesiko, zongeza incasa etyebileyo kunye nezibonelelo ezinamandla zesondlo.

I-Turmeric, yenye yezona ziqholo zidumileyo zisetyenziswayo e-India, ibhiyozelwa iipropathi zayo ezichaseneyo nokudumba, intsholongwane kunye neentsholongwane ().

Ikhompawundi kwi-turmeric ebizwa ngokuba yi-curcumin ifunyenwe ukulwa nokudumba emzimbeni, ukuphucula ukusebenza kwengqondo kunye nokunciphisa umngcipheko wesifo sentliziyo (,,).

Ukutya okusempilweni kwamaIndiya kugxila kwizikhokelo zelacto-imifuno kwaye kugxininisa iinkozo, iilentile, imifuno, iziqhamo, amafutha asempilweni, ubisi kunye nezinongo.

Ukutya okunempilo ukuze utye

Zininzi ukutya okumnandi kunye neziselo onokukhetha kuzo xa ulandela ukutya kwe-lacto-imifuno yokunciphisa umzimba.

Yintoni yokutya

Zama ukubandakanya ezi zithako zilandelayo kwisicwangciso sakho sokutya semihla ngemihla:

• Imifuno: Utamatisi, isipinatshi, isitshalo seqanda, imifuno yemostadi, okra, amatswele, imelon ekrakra, icauliflower, amakhowa, ikhaphetshu kunye nokunye
• Iziqhamo: Kubandakanywa imango, ipapaya, iirharnate, igavava, iiorenji, itamarind, ilitshi, iiapile, imelon, amapere, iiplums, iibhanana
• Amantongomane nembewu: Iicashews, iiamangile, amandongomane, iipistachios, ithanga, imbewu yeesame, imbewu yevatala kunye nokunye
• Iimbotyi: Iimbotyi ze-Mung, i-erty eyed peas, iimbotyi zezintso, iilentile, iipulse kunye neenkukhu
• Iingcambu kunye nezilimo eziyizigaxa: Iitapile, iminqathe, iitapile, iitheniphu, ii-yam
• Amazimba: Irayisi emdaka, irayisi ye-basmati, i-millet, i-buckwheat, i-quinoa, ibhali, ingqolowa, isonka esenziwe-ingqolowa, amaranth, amazimba
• Ubisi: Isonka samasi, iyogathi, ubisi, kefir, ghee
• Iitrob kunye neziqholo: Iigalikhi, ijinja, icamamom, ikumin, icoriander, igaram masala, ipaprika, iturmeric, ipepile emnyama, i-fenugreek, i-basil kunye nokunye
• Amafutha asempilweni: Ubisi lwekhokhonathi, ubisi olunamafutha apheleleyo, iavokhado, ioyile yekhokhonathi, ioyile yemastadi, ioyile yomnquma, ioyile yamandongomane, ioyile yesesame, ighee
• Imithombo yeprotheni: Tofu, iimbotyi, ubisi, amandongomane kunye nembewu

Ukutya kunye nokutya okulula kufuneka kugxile kukutya okutsha, okunefriji enamayeza kunye neziqholo.

Ukongeza, ukongeza imifuno engeyiyo yesitatshi efana nohlaza, ii-eggplants okanye iitumato kwizidlo zakho ziya kunika ukonyusa ifayibha enokukunceda uzive wanelisekile ixesha elide emva kokutya.

Yintoni yokusela

Indlela elula yokunciphisa iikhalori ezingaphezulu kunye noshukela kukuphepha iziselo ezineswekile kunye neejusi. Ezi ziselo zinokuphakama kuzo zombini iikhalori kunye neswekile, ezinokuchaphazela kakubi ukwehla kobunzima.

Izinketho zesiselo esinempilo zibandakanya:

• Amanzi
• Amanzi ahlwahlwazayo
• Iti engenaswekile kubandakanya iti yaseDarjeeling, Assam kunye neNilgiri

Ukutya okusempilweni kwamaIndiya kufuneka kugxile kwizithako ezinje ngemifuno, iziqhamo, izilimo eziyizigaxa, iimbotyi, ukutya okuziinkozo, amafutha asempilweni kunye neziselo ezingenaswekile.

Ukutya okungenampilo okumele kuphetshwe

Ukukhetha ukutya kunye neziselo eziqwalaselwe kakhulu, zilayishwe iswekile okanye iikhalori eziphezulu zinokuyonakalisa imizamo yakho yokulahleka kobunzima.

Ayizizo kuphela izinto ezinjengeelekese, ukutya okuthosiweyo kunye nesoda akulunganga ukunciphisa umzimba - azilungelanga impilo iyonke.

Ukutya ukutya okugqityiweyo kunye neemveliso ezinamanzi amnandi kunokunyusa umngcipheko wezifo ezingapheliyo.

Umzekelo, ukusela iziselo ezineswekile ezineswekile ezinje ngesoda, inqindi yeziqhamo kunye neejusi yonke imihla kunxulunyaniswa nomngcipheko owandayo wesifo seswekile, ukutyeba kakhulu kunye nesifo sentliziyo ().

Kwaye ukutya ukutya okungenampilo kunokuba nzima kuwe ukuba ulahlekelwe ngamanqatha kwaye ugcine ubunzima obunempilo.

Ukuze ube nempilo efanelekileyo, nciphisa ukutya okulandelayo okanye ukukuphephe ngokupheleleyo:

• Iziselo ezimnandi: Isoda, incindi yeziqhamo, iti enencasa, ilassi emnandi, iziselo zemidlalo
• Ukutya okuneswekile ephezulu: Iilekese, i-ayisi khrim, iicookies, i-rice pudding, iikeyiki, iikeyiki, iyogathi eswiti, iisiriyali ezineswekile eninzi, iibhiskithi ezetyisa
• Iiswiti: Ijaggi, iswekile, ubusi, ubisi olunencindi
• Iisosi ezimnandi: Isaladi yokunxiba neswekile eyongeziweyo, i-ketchup, i-barbecue sauce, ii-curries eziswiti
• Ukutya okunamafutha aphezulu: Ukutya okukhawulezayo njengoMcDonald's, iifries zaseFrance, iichips, ukutya okuthosiweyo, ibhujia
• Iinkozo ezicociweyo: Iimveliso kubandakanya isonka esimhlophe, ipasta emhlophe, iibhiskithi
• Amafutha eTrans: Imajarini, vanaspati, ukutya okukhawulezayo, ukutya okucwangcisiweyo
• Ioyile ecocekileyo: Ioyile yeCanola, ioyile yesoya, ioyile yombona, ioyile edibeneyo

Nangona kulungile kakhulu ukonwabela unyango ngamanye amaxesha, ukunciphisa ukutya kunye neziselo ezidweliswe apha ngasentla zilungele impilo yonke.

Ukuphepha iziselo ezinencasa, ukutya okukhawulezileyo, izinto eziqhotsiweyo kunye nemveliso eneswekile eninzi eyongezelelweyo kunokukunceda ukunciphisa umzimba kwaye ube sempilweni.

Imenyu yeSampula yaseIndiya esempilweni yeVeki enye

Apha ngezantsi kukho imenyu yesampulu yeveki enye esempilweni egxile kukutya okutsha, okunesondlo.

Ungayilungelelanisa ngokweemfuno zakho zekhalori, izithintelo ekudleni kunye nokukhetha ukutya.

uMvulo

• Isidlo sakusasa: I-Sambar nge-idli emdaka yerayisi
• Isidlo sasemini: Ingqolowa egcwele ingqolowa kunye ne-curry yemifuno exubeneyo
• Isidlo sangokuhlwa: I-curry ye-Tofu kunye nemifuno exubileyo kunye nesaladi yesipinatshi esitsha

uLwesibini

• Isidlo sakusasa: I-Chana dal i-pancake enemifuno exubileyo kunye neglasi yobisi
• Isidlo sasemini: Ichickpea curry enerayisi emdaka
• Isidlo sangokuhlwa: Khichdi kunye nesaladi yeshlumelo

uLwesithathu

• Isidlo sakusasa: Isidudu seApple sinamon esenziwe ngobisi kwaye sifakwe iiamangile ezisikiweyo
• Isidlo sasemini: Ingqolowa egcwele ingqolowa kunye ne-tofu kunye nemifuno exubeneyo
• Isidlo sangokuhlwa: Iphaneli yePalak enerayisi emdaka kunye nemifuno

uLwesine

• Isidlo sakusasa: I-yogurt eneziqhamo ezisikiweyo kunye nembewu kajongilanga
• Isidlo sasemini: Ingqolowa egcwele ingqolowa kunye ne-subji yemifuno
• Isidlo sangokuhlwa: Chana masala kunye nebasmati irayisi kunye nesaladi eluhlaza

uLwesihlanu

• Isidlo sakusasa: U-dalia wemifuno kunye neglasi yobisi
• Isidlo sasemini: Imifuno yemifuno kunye nerayisi emdaka
• Isidlo sangokuhlwa: I-tofu curry kunye neetapile kunye nemifuno exubileyo

uMgqibelo

• Isidlo sakusasa: Iiparathi zeMultigrain nge-avokhado kunye nepapa
• Isidlo sasemini: Isaladi enkulu kunye ne-rajma curry kunye nequinoa
• Isidlo sangokuhlwa: Iilenti eziphekiweyo ze-Lentil kunye ne-tofu tikka masala

iCawe

• Isidlo sakusasa: Isidudu seBuckwheat esinemango esisikiweyo
• Isidlo sasemini: Isobho semifuno kunye ne-roti epheleleyo
• Isidlo sangokuhlwa: I-tofu ebhakwe eMasala kunye necryry yemifuno

Amanzi okusela, iseltzer okanye iti engenaswekile kunye naphakathi kokutya kuya kukugcina unamanzi ngaphandle kokongeza iikhalori.

Qiniseka ukuba uyitya imifuno emininzi engenasitatshi kwisidlo ngasinye, kunye nemithombo yamanqatha asempilweni kunye neeproteni.

Oku kuyakukugcina uzive ugcwele imini yonke kwaye kunciphise amathuba okuba utye kakhulu.

Isicwangciso sokutya esine-lacto-vegetarian esempilweni kufuneka sityebe kwimifuno, iziqhamo, imithombo yeeproteni yemifuno kunye namafutha asempilweni.

Izinketho zokutya okunempilo

Ukutshintsha ikhalori ephezulu, ukutya okuneswekile kunye nokukhetha okunempilo kunokukhuthaza ukulahleka kwesisindo kwaye kukuncede ugcine umkhondo usiya kwiinjongo zakho zokulahleka kobunzima.

Njengokutya, amashwamshwam anesondlo kufuneka ajikeleze kwizithako ezitsha nezipheleleyo.

Nazi ezinye izimvo zokuphulukana nobunzima:

• Isandla esincinci samantongomane
• Isiqhamo esisikiweyo kunye neyogathi engenaswekile
• Ingxoxo yemifuno
• Isaladi yesithombo
• Imbewu yethanga egosiweyo
• Iziqhamo ezisikiweyo ngamandongomane okanye ibhotolo yebhotolo
• Iichickpeas ezigadiweyo (channa)
• IHummus enemifuno
• Isaladi yeembotyi
• Ipopcorn enetyuwa
• I-kefir engenasweets
• Umxube womzila owenziwe ekhaya
• Imbewu yeFennel
• Isiqhamo esitsha kunye noshizi
• Isobho semifuno esekwe kumhluzi

Ukuba unqwenela i-snack emnandi ukuba ube nayo netiye yangokuhlwa, ukutshintshela idessert yakho yesiqhelo esitsha, iziqhamo ezisikiweyo zinokwenza ubuqhetseba.

Olunye ukhetho lwe-dessert esempilweni, i-yogurt ephezulu engenaswekile eneziqhamo eziphekiweyo kunye namantongomane aqholiweyo ngokudibana okwanelisayo.

Xa ukhetha i-snack, khetha ukhetho olunesondlo oluneswekile encinci kwaye lunezondlo ezininzi. Imifuno, iziqhamo, itshizi, amandongomane, iimbewu kunye neyogathi engenaswekile konke kwenza ukhetho olukhulu lokutya.

Iindlela zeSmart zokuThoba umzimba

Ngaphandle kokugxila kukutya okutsha, ukutya okupheleleyo, kukho ezinye iinguqulelo kwindlela yokuphila ezinokukunceda ukunciphisa umzimba.

Ngaphezulu, ukwamkela le mikhwa isempilweni inokukunceda ugcine ubunzima obusempilweni ebomini bakho.

Yandisa umsebenzi

Ukwenza intsilelo yekhalori eya kukunceda ukunciphisa umzimba, kubalulekile ukuba ukonyuse inani lomsebenzi wosuku lwakho.

Fumana umsebenzi owuthandayo, nokuba ngumdlalo okanye usebenza ejimini.

Nokuba awuzilolanga ngokusesikweni, zama ukwandisa inani lamanyathelo owathathayo yonke imihla. Yindlela elula yokutshisa iikhalori ezingaphezulu kwaye ulunge.

Ukunciphisa umzimba, jolisa kwinjongo yamanyathelo ayi-10 000 ngemini kwaye usebenze ukufikelela kuloo njongo ngokuhamba kwexesha.

Ziqhelise ukutya ngokuNonophelo

Abantu abaninzi badla bebaleka okanye badle izidlo ngelixa bephazamisekile.

Endaweni yoko, yenza inqaku lokugxila kwizidlo zakho kwaye ujonge iimvakalelo zendlala kunye nokuhlutha.Yindlela elungileyo yokufumana ngakumbi ngomzimba wakho.

Ukutya kancinci kancinci kunokukhuthaza ukulahleka kwesisindo ngokwandisa iimvakalelo zokugcwala kunye nokunciphisa indlala ().

Omnye umkhwa oluncedo wokulawula ukutya kwakho kukukuphepha ukutya phambi komabonwakude okanye ngelixa ujonga iwebhu.

Yenza iiSmart Choices

Ukutya okunempilo kunokuba ngumceli mngeni, ke zibekele iinjongo ngaphambi kwexesha kwaye unamathele kuzo.

Oku kunokukunceda ugcine isicwangciso sakho, nokuba uziva ulingeka ukuba ukhethe ukutya okungenampilo, njengaxa uhlala nabahlobo okanye nosapho.

Ukuzikhumbuza ukuba kutheni ufuna ukuba sempilweni kwasekuqaleni kunokukwenza uzive unamandla kwaye ikukhokele ekuthatheni izigqibo ezikrelekrele zokutya kunye nendlela ophila ngayo.

Ukusebenza ngakumbi, ukuziqhelanisa nokutya kunye nokuzikhumbuza ngeenjongo zakho zempilo kunye nokuba sempilweni zezona zixhobo zibalaseleyo ezinokukunceda uhlale endleleni.

Ulahleko lobunzima kuLuhlu lokuThengwa kwabahlobo

Ukuba nezithako ezandleni ukulungiselela ukutya okunesondlo kunye nokutya okulula ekhaya kubalulekile ekunciphiseni ubunzima.

Ke gcina ifriji kunye nepryry ngokutya okusempilweni. Iya kukukhuthaza ukuba uvavanye izakhono zakho zokupheka kwaye uzame iiresiphi ezintsha.

Uphando lubonisa ukuba abantu abapheka ukutya okungaphezulu emakhaya kunokwenzeka ukuba babe nomgangatho opheleleyo wokutya, ubunzima obunempilo kunye namafutha omzimba amancinci kunalawo atya ukutya rhoqo ekhaya ().

Nazi izinto ezinempilo zokongeza kuluhlu lwakho lokuthenga:

• Imifuno: Imifuno, ikholifulawa, imifuno, iminqathe, iipepile, igalikhi, isitshalo seqanda
• Iziqhamo: Iiapile, istrawberry, imango, ipapaya, ibhanana, iidiliya
• Imveliso efriziweyo: Imifuno exutyiweyo kunye neziqhamo ezibandisiweyo
• Iinkozo: I-Oats, i-millet, i-quinoa, isonka se-ingqolowa epheleleyo, irayisi emdaka
• Iimbotyi: Iilentile, iimpuphu, iimbotyi
• Amantongomane: Iiamangile, iipistachios, iicashews
• Imbewu: Imbewu kajongilanga, imbewu yethanga, iimbewu zelotus
• Ubisi: Ubisi, i-yogurt engenashukela, i-kefir engenashukela, iitshizi, i-curd
• Iziqulatho: Ityuwa yolwandle, ipepile, iturmeric, ijinja, ipaprika, isinamon
• Imifuno enesitatshi: Iitapile, ibhatata, iparsnip, ithanga, umbona
• Iiprotheni: Tofu, iimveliso zobisi, iimbotyi, ihummus
• Amafutha asempilweni: Ioyile yomnquma, ikhokhonathi engenashukela, ioyile yekhokhonathi, ighee, ioyile yesesame, iavokhado, ibhotolo yamandongomane
• Iziselo: Iti eluhlaza, ikofu, amanzi ahlwahlwazayo, iti eDarjeeling

Gxila ekugcwaliseni inqwelo yakho ngokutya okutsha. Ezi zihlala zigcinwe zijikeleze umjikelezo wevenkile yokutya.

Ezishelufini ziphakathi kwivenkile yokutya zihlala zipakishwa kwaye zisetyenzisiwe ukutya, ekufuneka ugcine ubuncinci ekudleni kwakho.

Thenga iinkozo, amandongomane kunye nembewu ngobuninzi ukuze wonge imali kunye nokugcina izinto ezisisiseko ozisebenzisa rhoqo.

Ukongeza, hlala usebenze kwaye uyeke ukutya okuhendayo ngokwenza uluhlu lokutya kunye nokuthenga kuphela izinto ozibhale phantsi ngaphambi kwexesha.

Ukupheka ukutya okuninzi ekhaya kuyakuvumela ukuba wonge imali kwaye ulinge ekhitshini. Inokukunceda ukunciphisa umzimba. Ukuqala, yenza uluhlu lwezinto zokuthenga ezizaliswe zizinto ezintsha, ezinesondlo.

Umgca osezantsi

Ukulandela ukutya kwe-lacto-vegetarian Indian is a great way to lose weight.

Kuya kukunceda unciphise ukutya okuneswekile kunye neziselo, utye imifuno eninzi kwaye wandise ukutya kwakho kweeprotein. Yongeza umthambo oqhelekileyo kwirejimeni yakho ukukhulisa impilo yakho kunye nokwehla kobunzima nangakumbi.

Ukubandakanya enye okanye ezimbini zokutya okanye zotshintsho kwindlela yokuphila ezidweliswe ngasentla kwinkqubo yakho kunokukunceda ube sempilweni kwaye wonwabe.