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Useofisini kwaye usebenza kwiprojekthi ixesha elide kakhulu - kuyindalo ukuba isandla sakho sandise kweso sitya sokutya okutyayo obusigcinele ukusidibanisa. Ukukhetha amashwamshwam asempilweni afanelekileyo kuya kuyanelisa iminqweno yakho kwaye kunike nezakha mzimba.
Isinongo esinempilo, esingenayo nayiphi na iswekile okanye umxholo onamafutha aphezulu unokunceda ukunciphisa indlala yakho ngelixa uphucula impilo yakho. Imnandi kwaye isempilweni- ndiyathetha, yeyiphi enye into umntu anokuyibuza xa kusiziwa ekutyeni.
Jonga ezinye zezona zitya zingcono zaseIndiya ezinokukunika unogumbe wezibonelelo zempilo. Ungakhathazeki, ngenxa yokuba 'besempilweni' oko akuthethi ukuba bayaphambana kwaye abanasongo. Yitya le nto ukwanelisa iphango lakho ngendlela esempilweni.
1. Chana eyosiweyo
I-chana eyosiweyo yenye yezona zinto zixhaphakileyo eIndiya. 1 isitya se-chana eyosiweyo eyomileyo iqulethe i-12.5 yeigremu zefayibha, eyenza ukuba ibe kukutya okugcweleyo [1] . Ikwaphantsi kwisalathiso se-glycemic kunye neekhalori. Ungatya eli qhosha kube kanye okanye kabini ngemini.
2. Ipeyila egcadiweyo eneMbewu yeFlakisi
Olunye ugcino olugqibeleleyo lwangokuhlwa losiwe ngepaneli ngembewu yeflakisi (ungasebenzisa nembewu ye-chia). I-Paneer iphezulu kumxholo weeproteni onceda ukwakha izihlunu zakho kunye nembewu yeflakisi ityebile kwi-omega-3 fatty acids [Mbini] . Imbewu ye-chia igcwele zonke izakha mzimba ezifanelekileyo [3] .
3. Ihlumelo isaladi
Amahlumela atyebile kwizakhamzimba, zineekhalori kakhulu namafutha. Ungasebenzisa ihlumelo le-moong elinceda ukunciphisa amanqanaba oxinzelelo lwegazi kunye nokunceda ukukhupha ityhefu kwigazi [4] . Ungayitya isaladi nge-dash yelamuni, eyanceda ekutshiseni amanqatha asempilweni [5] .
4. I-Chaat yeConat ebabayo
Umbona ulayishwe ngeantioxidants kunye nefayibha, encedisa ekukhutsheni umzimba kunye nokugcina isisu sigcwele [6] . I-chilli powder ebomvu iqulethe i-capsaicin egcina ubunzima bakho bukhangelwe, ukuze uyitye ngaphandle koloyiko lokufumana iipawundi ezingaphezulu [7] .
5. Iileyile ezimnandi zeetapile
Iitapile eziswiti ziphezulu kwifayibha nakumxholo wamanzi kwaye zikwiikhalori eziphantsi. Zixinene nesondlo kwaye zilayishwe ngefayibha eziya kuthi zigcine isisu sakho sigcwele ixesha elide, ngaloo ndlela kuthintelwe isidingo sokuncipha kwinto rhoqo [8] .
6. IKurmura (Ilayisi ekhukhumele)
Ngaphantsi kweekhalori, i-fat-free kunye ne-sodium-free, i-kurmura yinto sonke esiqhelene nayo (ndiyathetha, buyintoni ubuntwana ngaphandle kwe-kurmura tadka kunjalo?). Le snack elula ingatyiwa nanini na emini.
Ungayosa kwintwana yeoyile yomnquma, ityuwa nepepile ukulenza ixesha lakho lokutya. Umdibaniso ogqibeleleyo wefayibha, iiprotein kunye nee-carbohydrate ezintsonkothileyo, irayisi ekhukhumeleyo lukhetho olusempilweni ukwanelisa iminqweno [9] .
7. I-Tilgul (Iibhola zeSesame)
Esi sidlo esiqhelekileyo saseIndiya asihlali sisonwabile kodwa sisempilweni kakhulu. Yenziwe ngembewu yesesame kunye nejaggery, ezi bhola zesame zilayishwe iivithamini, ikhalsiyam kunye nentsimbi [10] [Shumi elinanye] . I-Tilguls sisisombululo esifanelekileyo kwiminqweno yakho emnandi.
8. Amandongomane aluhlaza
Amandongomane aluncedo kwimpilo yentliziyo yakho [12] . Zizityebi kwii-antioxidants kunye namafutha e-monounsaturated anceda ukwanelisa indlala yakho ngendlela esempilweni [13] . Sebenzisa kuphela amandongomane ngosuku kwaye ungabi ngaphezulu koko.
9.I-Lassi (Yoghurt eQhekekileyo)
Iluncedo kakhulu kwinkqubo yakho yokwetyisa, ukusela i-lassi kunceda isisu ukuba sisuse ii-asidi ezibangela ukungaginyisi kunye nokuqaqamba kwentliziyo [14] . Iibhaktheriya ze-lactobacillus ezikhoyo kwisiselo zinceda ukuthambisa amathumbu, ukuphazamisa ukutya kunye nokufunxa izondlo eziyimfuneko-ngalo lonke elixesha kunciphisa indlala.
10. Makhana (Amandongomane)
I-cholesterol ephantsi, amanqatha kunye nesodiyam, i-makhana yindawo efanelekileyo yokutya ukuze usuthe phakathi kweentlungu zokutya [Shumi elinantlanu] . Abantu abanengxaki yoxinzelelo lwegazi, izifo zentliziyo kunye nokutyeba kakhulu banokuxhamla kule snack esempilweni [16] .
Ukuba unexesha elininzi esandleni sakho, ungenza isonka upma kunye nemifuno upma.
11. Poha
Isitya esenziwe ngerayisi esicabaleleyo ngumthombo olungileyo wee-carbohydrate ezisempilweni. I-Poha ilula esiswini kwaye inokucolwa ngokulula, iyenze ibe sisidlo esifanelekileyo kwiminqweno yakho.
Kwinqaku lokugqibela…
Ukusuka ekunciphiseni iminqweno yakho ekuphuculeni impilo yakho ngaxeshanye, amashwamshwam asempilweni ayinyani. Ngexesha elizayo xa uziva ngathi ufuna ukutya, sukufumana ipakethe yeetshipsi okanye iqhekeza lekhekhe kwaye endaweni yoko uzitye. Ukutya okuMnandi!
