Isifo seswekile Ukutya kwamaIndiya: Isicwangciso sokutya semifuno yemifuno kunye nesingenaTyala

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Ndithumele Nge-Imeyile Veza Kwindawo

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• Ukuhamba Iindawo ezili-10 ezigqibeleleyo zokundwendwela eMaharashtra ngo-Epreli

Rhoqo ngonyaka, inyanga ka-Novemba ithathwa njengeNyanga yoKwazisa ngeSwekile- ibhiyozelwa kwihlabathi liphela ukwazisa malunga nohlobo 1 kunye nohlobo 2 lweswekile. Kwaye umhla we-14 kuNovemba ubonwa njengoSuku lweSwekile kwiHlabathi liphela nosuku lokuzalwa kukaSir Frederick Banting, owafumana i-insulin kunye noCharles Best ngo-1922.

Usuku lwaqalwa ngo-1991 yi-IDF kunye noMbutho wezeMpilo weHlabathi njengempendulo kwinkxalabo ekhulayo malunga nesoyikiso sempilo esonyukayo esibangelwa sisifo seswekile. Umxholo woSuku lweSwekile kwiHlabathi liphela kunye nenyanga yokwazisa ngesifo seswekile u-2019 uthi 'Usapho kunye neSwekile'.

INyanga yoKwazisa ngeSwekile 2019 ikwajolise ekugxileni kunxibelelwano phakathi kweswekile kunye nesifo sentliziyo. Isifo seswekile okanye isifo seswekile sisifo esingapheliyo esenzeka xa iipancreas zivelise nayiphi na okanye i-insulin eyaneleyo. Nangona lungekho unyango olusisigxina lwesifo seswekile, lunokugcinwa lujongwa ngokudibanisa indlela yokuphila esempilweni, umthambo kunye namayeza ^{[1] [Mbini]} .

Isifo seswekile eIndiya

Ngokwengxelo ezivela kwi-International Diabetic Foundation, i-India inabantu abanesifo seswekile ngaphezulu kwalo naliphi na elinye ilizwe emhlabeni, ama-India azizigidi ezingama-62, oko kukuthi, ngaphezulu kwe-7.2 yepesenti yabantu abadala banesifo seswekile kwaye phantse ama-1 sezigidi amaNdiya asweleka ngenxa yeswekile minyaka le ^[3] .

Ihlala ithathwa njengekomkhulu leswekile ehlabathini, ukuxhaphaka kwesifo seswekile kweli lizwe kuphezulu kakhulu. Ukuchaphazela lonke iqela leminyaka, ukusuka ebantwaneni, kubantu abadala ukuya kwabasetyhini abakhulelweyo, ilizwe lifuna ungenelelo lweswekile.

Kule nqaku, siza kukubonelela ngesicwangciso sokutya seveki ngeveki esinokukunceda ulawule imeko yokuzimela kwaye konke kukutya kwamaNdiya - zombini imifuno kunye nabangenayo imifuno. Ke jonga.

Isampulu Ukutya kwamaNdiya kwisifo seswekile

Isiselo sakusasa

• 1 indebe yamanzi afudumeleyo kunye nejusi yelamuni (eyenziwe nge-1 ilamuni encinci kunye nekomityi enye yamanzi, ukongeza ngokuzithandela 1 ithisipuni yobusi)
• 1 indebe yejusi ekrakra
• 1 indebe yeviniga ye-aple cider iviniga (eyenziwe nge-frac12 icephe ye-ACV kunye nekomityi enye yamanzi)
• 1 indebe iti eluhlaza
• 1 indebe yeti yejinja yelamuni

Isidlo sakusasa

• 1-2 Imifuno eshicilelweyo yemifuno (iresiphi yemifuno efakwe)
• I-1-2 yeqanda / yenkukhu yenkukhu ekhihliweyo
• I-1-2 efakwe chana / rajma / mung iimbotyi chapati
• 1 indebe ye-poha (* jonga iresiphi)
• I-omelette yamaqanda ama-2 (* jonga iresiphi)
• 1 indebe ye-masala oats (* jonga iresiphi)
• I-2-3 Idlis ngekomityi enye ye-sambar

Sela ngesidlo sakusasa

• Ikofu emnyama okanye iti
• Iti enobisi (umzekelo ubisi lwe-almond olungenashukela / ubisi lwe-soya olungenashukela)
• Ikofu enobisi / obambela ubisi (umz.ubisi lwe-almond olungenashukela / ubisi lwe-soya olungenashukela)
• Isidlo sasemini okanye isidlo sangokuhlwa (ukhetho):
• I-2 chapati okanye i-frac12 indebe ye-basmati / irayisi emdaka nge-1 indebe encinci yepalak paneer
• I-2 chapati okanye i-frac12 indebe ye-basmati / irayisi emdaka nge-1 indebe yenkukhu / yentlanzi / yenyama yenyama
• I-2 chapati okanye i-frac12 indebe ye-basmati / irayisi emdaka nge-1 indebe yemifuno ephekiweyo engeyiyo yesitatshi
• Imifuno eqhotyoshelweyo kunye nesandwich yepaneli (eyenziwe ngesonka sengqolowa)
• Isandwich yenkukhu edibeneyo (eyenziwe ngesonka sengqolowa)
• I-Chana kunye nesaladi yemifuno ngeoyile ye-olive kunye nokunxitywa kwejusi yelamuni

Izimuncumuncu

• & frac12 ikomityi curd okanye & frac12 indebe iyogathi ene 5-6 walnuts / iiamangile
• Ikomityi yamantongomane / iimbotyi / iimbewu ezigcadiweyo
• Isiqhamo esincinci esisi-1 (igavava / iapile / ipere)
• 10-12 iidiliya
• kunye nebhanana ye-frac12
• Ikomityi yecucumber / yomnqatha / yeseleri enencasa nepepile / yetyuwa / yejusi yelamuni
• 1 indebe ye-tomato rasam

Iiresiphi

Omelette yemifuno

Ukukhonza: 1

Ixesha lokuzilungiselela: 10 min

Ixesha lokupheka: I-10 min

Izithako

• Amaqanda ama-2
• 1 ithisipuni yeoyile ye-olive / ghee
• 1 icephe ecoliweyo itswele
• 1 ithisipuni egalelwe igalikhi
• 1 icephe ecoliweyo utamatisi
• 1 ithisipuni yetoyi itshilisi eluhlaza
• 1 icephe ecoliweyo ecoliweyo
• Ityuwa ukunambitha
• Umhlaba omnyama wepelepele ukungcamla

Imiyalelo

• Beka ipani enzima esezantsi esitovini kwaye ugalele ioyile
• Ukubetha iqanda kunye nezinye izithako eziluhlaza kunye netyuwa
• Thela umxube weqanda kwi-pan eshushu kwaye upheke de iqanda likhukhumale kwaye amacala ayo atyabukile
• Yongeza ipepile ukunambitha kunye nokukhonza

* Ingcebiso: Amaqanda akule recipe angatshintshwa ngomgubo we-besan kunye namanzi

Iproteni ephezulu poha

Ukukhonza: 4

Ixesha lokuzilungiselela: 10 min

Ixesha lokupheka: I-15 min

Izithako

• Iikomityi ezi-2 zepoha
• Kwaye ikomityi ye-frac12 yahluma iimbotyi
• 1 icephe yeoyile
• & frac14 itispuni imbewu ikumin
• & frac12 itispuni yencindi yejinja
• 2 iisupuni zetoyi itshilisi eluhlaza
• 6-8 amagqabi ekhari
• & frac14 indebe eqoshiwe
• Iipunipoli ezi-2 ezigcadiweyo zamandongomane (ukhetho)
• kunye ne-frac12 ithisipuni ye-turmeric powder
• 1 tbsp.ijusi yelamuni
• 1 icephe yekoriyandire
• Ityuwa ukunambitha

Imiyalelo

• Bilisa iimbotyi ezihlumeneyo kwiikomityi ezimbini zamanzi imizuzu eli-15 ukuya kwengama-20 kwaye ubeke eceleni
• Thela i-poha eyomileyo kwi-colander kwaye uthele i-3-4 iikomityi zamanzi ngaphezulu kwayo ukuze uzifumanise kwaye ukhuphe amanzi ngokukhawuleza kwaye ugcine ecaleni
• Fudumeza ioyile epanini, yongeza imbewu ye-cumin kwaye usonge umzuzu
• Yongeza i-chilies eluhlaza eluhlaza, amagqabi e-curry, amatswele, umgubo we-turmeric, kunye nehlumelo elibilisiweyo kwaye usose imizuzu emi-5 de u-anyanisi aphekwe.
• Yongeza i-poha kwaye uphonsa phezu kobushushu obude de zonke izithako zitshiswe
• Yongeza ijusi yelamuni kunye netyuwa ukunambitha
• Gcoba ngamagqabi e-coriander aqingqiweyo kwaye usebenze

* Ingcebiso: I-poha inokufakwa endaweni ye-oats okanye ezinye iinkozo ezipheleleyo zendlela efanayo

I-paneer burji (indawo eqhekezayo)

Ukukhonza: 4

Ixesha lokuzilungiselela: 20 min

Ixesha lokupheka: i-20 min

Izithako

• 1 indebe crumbled paneer
• 1 icephe yeoyile / ghee
• & frac12 itispuni yekumin
• Kunye nendebe ye-frac12 e-anyanisi ecoliweyo
• 1 ithisipuni yencindi yejinja yegalikhi
• 1 ithisipuni yetoyi itshilisi eluhlaza
• & frac12 indebe ecoliweyo eluhlaza capsicum
• Ikomityi yetamatisi ecoliweyo
• kunye ne-frac12 ithisipuni ye-turmeric powder
• & frac14 itispuni yetyuwa
• & frac12 itispuni ebomvu yomgubo wechilli
• & frac12 itispuni garam masala powder / pav bhaji masala
• 1 icephe ecoliweyo ecoliweyo

Imiyalelo

• Yongeza ioyile / i-ghee kwi-pan eshushu, kwaye emva koko yongeza imbewu ye-cumin kwaye uvumele ukucoca
• Emva koko faka i-anyanisi etyongwe kunye ne-chilli eluhlaza
• Qhotsa de kuphekwe imifuno
• Yongeza i-ginger-garlic paste, songa imizuzu embalwa 1-2
• Yongeza utamatisi oqoshiwe, ityuwa kunye ne-turmeric
• Saute de iitumato zithambe
• Yongeza umgubo we-chilli kunye ne-garam masala / pav bhaji masala
• Yongeza i-capsicum ecoliweyo kunye nefry de i-capsicum ijike ithambe kancinci
• Yongeza i-paneer crumbled kwaye ungeze kwi-pan
• Gquba kunye nefry kude kube yonke into idibane kakuhle imizuzu emi-2-3
• Yongeza ijusi yelamuni kunye netyuwa ukunambitha
• Nciphisa i-coriander kwaye usebenze

* Ingcebiso: I-paneer inokutshintshwa nge-tofu edibeneyo okanye amaqanda ane-recipe efanayo.

Phawula: Soloko uqhagamshelana nogqirha wakho okanye ugqirha wezidlo ngaphambi kokuba uqalise nayiphi na inkqubo yokomelela komzimba okanye wenze naluphi na utshintsho kwindlela otya ngayo.

Kwinqaku lokugqibela ...

Ngelixa ukutya kudlala indima ephambili kulawulo lwesifo seswekile, ukufumana umzimba wakho ukuba uhambe kubalulekile. Ukuzivocavoca umzimba kunceda ngokuphucula ukusebenza kwamalungu ahlukeneyo, ukunciphisa amanqanaba eswekile yegazi, ukonyusa ubuntununtunu be-insulin kunye nokunceda ukunciphisa umzimba ^[4] . Kwangokunjalo, ezinye iingcebiso zokulawula isifo seswekile ngeendlela zokutya kukuba ne-apile ngaphambi kokuba ulale ukuze uphephe i-hypoglycaemia ebusuku kunye nokusela icephe elinye lejusi ye-amla kusasa ukunciphisa uxinzelelo lwe-oxidative ngaphakathi komzimba ^[5] .

1. [1]USchwingshackl, L., Missbach, B., König, J., kunye noHoffmann, G. (2015). Ukunamathela kukutya kweMeditera kunye nomngcipheko wesifo seswekile: uphononongo lwenkqubo kunye nohlalutyo lweemeta. Isondlo sempilo yoluntu, 18 (7), 1292-1299.
2. [Mbini]UZuloaga, K. L., Johnson, L. A., Roese, N. E., Marzulla, T., Zhang, W., Nie, X., ... kunye noRaber, J. (2016). Ukutya okunesifo seswekile okunyusa amanqatha kwiimpuku kuyandisa intsilelo yokuqonda ngenxa yokunyanga okungapheliyo. Ijenali yokuhamba kwegazi leCerebral kunye neMetabolism, 36 (7), 1257-1270.
3. [3]UMaiorino, M.I, Bellastella, G., Giugliano, D., kunye no-Esposito, K. (2017). Ngaba ukutya kunokuthintela isifo seswekile? Ijenali yeSwekile kunye neengxaki zayo, 31 (1), 288.
4. [4]USleiman, D., Al-Badri, M. R., kunye no-Azar, S. T. (2015). Iziphumo zokutya kweMeditera kulawulo lweswekile kunye nokuguqulwa komngcipheko wentliziyo: uphononongo lwenkqubo. Imida kwimpilo yoluntu, 3, 69.
5. [5]UChiu, uTH, uPan, uWH, uLin, uMN, noLin, uL. (2018). Ukutya kwemifuno, utshintsho kwiipatheni zokutya, kunye nomngcipheko weswekile: isifundo esinokwenzeka. Isondlo kunye neswekile, 8 (1), 12.

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