Ngaba uyawakhumbula onke amaxesha xa wawusophula impumlo xa uxelelwa ukuba kunjalo ngesiHindi ukwenzela isidlo sasemini? Ewe, ubungazi kancinci ngelo xesha ukuba uthobekile ngesiHindi , okanye umnwe wenenekazi , inentaphane yeenzuzo zempilo nezondlo.
Oku imifuno yegooey eluhlaza iyathandwa kwaye ithiywa ngokulinganayo ngenxa yencasa yayo kunye nobume bayo, kodwa ityebile kwifiber kunye nezinye izondlo ezifana nevithamin A, B, kunye noC kunye nezinye iiminerali. Funda ukuze ufumane ngakumbi.
Nye. I-Aids yokunciphisa umzimba
Mbini. Yehlisa iCholesterol
3. Inceda Ukulawula Iswekile Yegazi
Isine. Inceda Ekugayweni ngcono
5. Yakha Ukugonyamela
6. Ukuphucula imeko yeAnemic
7. Amehlo angcono
8. Inceda kwiMpilo yeNwele
9. Imitha yokupheka
10. Ii-FAQ: Izibonelelo zeMinwe yamaLadies
I-Aids yokunciphisa umzimba
Le mifuno iphantsi kakhulu kumxholo wekhalori, kuphela i-30kcal nge-100 gm, nto leyo eyenza ibe lukhetho olufanelekileyo kwabo bajonge ukusela. lahla ezo kilos zinzima . Kwaziwa ngokukwenza uzive ugcwele kwakamsinya kwaye ugcine uzele ixesha elide kuba iphezulu kumxholo wefiber.
Ingcebiso: Musa ukulayisha isitya somnwe sabafazi bakho ngokutya okunamafutha njengeoli, ighee okanye ibhotolo; kungenjalo, injongo iya koyiswa.
Yehlisa iCholesterol
Ladies umnwe , ngaphandle kokuba incasa entle, inefiber ebizwa ngokuba yipectin. Yiyo le fiber inceda kakhulu ukugcina amanqanaba e-cholesterol ephantsi (ingakumbi i-cholesterol embi), ngokunciphisa ukufunxwa kwe-cholesterol ngamathumbu kunye nokususa nayiphi na idiphozithi kunye namahlwili.
Ingcebiso: Musa ukuwupheka umnwe wabasetyhini; iya kulahlekelwa kakhulu izondlo.
Inceda Ukulawula Iswekile Yegazi
Ukususela kwi Umnwe wamanenekazi uphezulu kwiintlobo ezininzi zemicu , zizisa iingenelo ezahlukeneyo zempilo. Le mifuno ine-fiber eugenol, enceda ekucothiseni inkqubo yokwetyisa kwaye ngaloo ndlela yehlisa ukutya. ukufunxwa kweswekile ukusuka egazini. Enyanisweni, emva kokutya, le nkqubo igwema ukunyuka amanqanaba eswekile yegazi kwaye uyazinzisa.
Ingcebiso: Zama kwaye ukuba ladies umnwe ubuncinane izidlo ezimbini ngeveki ukufumana inzuzo ephezulu.
Inceda Ekugayweni ngcono
Olu ncedo kwakhona lunokubalelwa kwi Umxholo wefiber ophezulu wamanenekazi ngomnwe . Ifiber iyanceda ngcono ukwetyisa kunye nokumisela ukuhamba kwamathumbu rhoqo. Ifiber pectin inyuka ngokobukhulu kwiziqwenga zokwetyisa ngaphakathi emathunjini kwaye ke yenza kube lula ukuphelisa inkunkuma.
Ingcebiso: Umnwe wamaLadies ulongezo olukhulu lokutya kwabo uphethwe kukuqhinwa .
Yakha Ukugonyamela
Isiqulatho sevithamin C umnwe ladies’ inceda ukwakha amanqanaba amajoni omzimba jikelele . Ngelixa uninzi lwemifuno eluhlaza inceda ngale nto, umnwe wenenekazi unentlaninge yezinye izibonelelo ezinokucofa ngokuba nazo.
Ingcebiso: Ukuba awuyithandi imifuno engenanto kunye ne-roti, zama kwaye uyifihle kwi-curries yemifuno exutywe.
Ukuphucula imeko yeAnemic
Ukusukela oko umnwe wamanenekazi unentsimbi I-folate kunye ne-vitamin K, inceda ekuphuculeni i-iron kunye ne-folic acid equlethwe emzimbeni ngendlela yendalo, ethi incede ukulwa ne-anemia .
Ingcebiso: Qinisekisa ukuba uthenga umnwe wamanenekazi amatsha kunye athambileyo, hayi apho amaqhekeza aye aqhwalela.
Amehlo angcono
Le mifuno ye-gooey iqulethe i-vitamin A kunye ne-beta carotene, zombini ezincedisayo ukuphucula impilo yamehlo .
Ingcebiso: Ekubeni i-l umnwe we-adies awutyiwa ukrwada , eyona ndlela ingcono yokuba nayo kukuyityumza kancinci, kwaye wongeze iziqholo ozithandayo.
Inceda kwiMpilo yeNwele
I iimpawu ladies umnwe dlulela ngaphaya kokuyitya. Imifuno isetyenziselwa iyeza lasekhaya ukunyanga inkwethu kunye nohlaselo lwe iintwala kunye noonomoyi .
Uyenza njani: Qinisekisa ukuba ufumana umnwe wamanenekazi amatsha kwimarike. Hlamba malunga namaqhekeza ali-10 ukuya kwi-12 ngokucokisekileyo uze uwanqumle ngokuthe nkqo. Zibilise kwiikomityi ezintathu ukuya kwezine zamanzi imizuzu eyi-10. Nje ukuba yenziwe, yongeza ijusi yelamuni enye epanini. Gcoba amanzi kwaye uwasebenzise ukuhlamba iinwele zakho.
Ingcebiso: Qinisekisa ukuba uyayihlikihla kakuhle kwi-scalp kwaye uyiqhube ngobude beenwele ngeminwe yakho.
Imitha yokupheka
Iresiphi 1: UGuthi Bendakai (i-Stuffed ladies' finger) esuka eAndhra Pradesh
Yongeza ukubanjwa kwemveli okungaqhelekanga kwisidlo sakho ngale recipe imnandi.
Izithako
- 500 g encinci, ithambile yamanenekazi umnwe ( ngesiHindi )
- 1 tsp ityuwa
- 1/2 tsp umgubo we-turmeric
- 1 tsp umgubo we-sambar
- 2 tsp ioli
- Iitshilisi ezibomvu ezintlanu
- 2 ½ I-tsp imbewu ye-cumin
- Amagqabi amabini amagqabi ekheri
- ukuthoba
- I-1 tsp yeoli
- 1/2 tsp iimbewu zemostade
- I-1 tsp i-husked black gram (urad dal)
- Itshilisi enye ebomvu eyomileyo yaqina ngesiqingatha
Indlela
- Geza umnwe wamanenekazi kwaye wome ngokucokisekileyo.
- Hlukanisa umnwe wamanenekazi ngobude, ekupheleni komsila, uza kwikota yesithathu yendlela enyukayo, uqinisekise ukuba amacandelo awahlukani.
- Fudumeza i-oyile epanini phezu kobushushu obuphakathi, kwaye wongeze umgubo weSambar, itshilisi ebomvu eyomileyo, imbewu ikumin kunye namagqabi ekhari.
- Fry phezu kobushushu obuphantsi, uphonsa ngobumnene de kukhutshwe ama-aromas.
- Pholisa, kwaye wongeze ityuwa kunye ne-turmeric powder. Gaya ibe ngumgubo ocolekileyo.
- Gcoba umnwe wamanenekazi ngalo mxube weziqholo, kwaye ubeke bucala.
- Fudumeza ioli yokutshisa epanini, kwaye wongeze izithako ngendlela echazwe ngasentla.
- Xa imbewu yemostade ihlanjululwa, yongeza umnwe wabasetyhini abafakelweyo kwaye ucofe ngobumnene imizuzu emibini.
- Nciphisa ubushushu, gubungela i-pan kwaye upheke imizuzu eyi-10-12, uvuselela ngamanye amaxesha de kube umnwe wamanenekazi.
- Khonza kushushu.
Iresiphi 2: Umnwe wamaLadies Chaat
Ngubani ongathandi ncokola ? Ukuba awuyithandi le mifuno, yiguqule ibe yi ncokola , sikubonisa ukuba njani!
Izithako
- 200 g ngesiHindi okanye umnwe wamanenekazi, unqunyulwe kancinci kwaye ukhutshiwe
- 1/4 indebe ye-besan okanye umgubo wegram
- 1/4 indebe yomgubo werayisi
- Ityuwa ukungcamla
- 1/2 tsp intle okanye i-turmeric powder
- 11/2 tsp ebomvu chilli powder
- 1/4 tsp amchur (ukhetho)
- 1/2 tsp i powder yomgubo
- 11/2 tsp umgubo we-dhania
- Ioli yokuqhotsa
- Chaat masala
- Itswele, iitumato, itshilisi eluhlaza, coriander, ijusi yekalika ukuhombisa
Indlela
- Hlanganisa izithako ezomileyo kwisitya. Phalaza lo mxube kwibhindi elisikiweyo kwaye udibanise kakuhle ukuze amaqhekeza agqunywe kakuhle. (Ukuba izilayi zincangathi kakhulu kweli nqanaba, yongeza umgubo werayisi ongaphezulu.) Qhotsa kwioli eshushu de i-coating ibe mdaka.
- Khonza kushushu ngetswele elicekethekileyo, iitumato, ikoriyanda, ijusi yelamuni kunye ne chaat masala.
Iresiphi kunye nenceba yomfanekiso: Iblogi yokutya uShivangi Sharma
Iresiphi 3: Ladies’ Finger Curry
Oku kukutya okuthuthuzelayo. Nje ukuba uyingcamle, awukwazi ukubuya umva.
Izithako
- 15 ukuba 20 ladies’ ngomnwe okanye bhindi
- 1 ikomityi toor ukusuka
- 2 tbsp tamarind (ubungakanani obuphakathi belamuni)
- 2-3 tbsp umgubo
- 1 tsp umgubo we-turmeric
- 2-3 tsp i-sambar powder
- I-3-4 i-chilies eluhlaza, i-slit
- 1-2 tbsp amagqabi e-coriander
- 1-2 tsp ityuwa njengoko kunambitha
Ngesinongo
- 3 tsp ioli
- 1 tsp imbewu yemostade
- 1 tsp ofisi wanika
- Iipilisi ezimbini ezibomvu
- Iphinki ye umphefumlo okanye asafoetida
- Imicu emibini yamagqabi ekhari
Indlela
- Hlamba umnwe wamanenekazi. Zisule kwaye usike zibe ngamaqhekeza aphakathi.
- Ukupheka koxinzelelo toor dal/ukwahlula iiertyisi zehobe de zibe mushy. Ngeempempe ezine ukuya kwezintlanu.
- Gcoba i-tamarind emanzini imizuzu eyi-15, khupha ijusi.
- Kwidali ephekiweyo, yongeza ijusi yetamarind, ijaga, itshili eluhlaza, i-sambhar powder, ityuwa kunye nomgubo weturmeric.
- Okokugqibela, yongeza umnwe wamanenekazi kwaye uvumele ukuba ubilise de athambe.
- Yongeza amanzi njengoko kufunwa ukuhambelana.
- Kwipani yokunambitha, yongeza ioli, imbewu yemostade, ofisi ukusuka, umphefumlo , iitshilisi ezibomvu, namagqabi ekhari.
- Xa imbewu yemostade iqala ukuxubha yongeza i-seasoning kwi-curry. Yongeza amagqabi e-coriander.
- Khonza ngerayisi eshushu eshushu.
Iresiphi kunye nenceba yomfanekiso: Iblogi yokutya uPavana Bhat, uMphefumlo wokupheka
Ii-FAQ: Izibonelelo zeMinwe yamaLadies
Q. Ndikhetha njani umnwe wamanenekazi kwimarike?
KUYA. Kufuneka ukhangele iipod eziluhlaza ezikhanyayo, ngokukhethekileyo zincinci kwaye ziqinile ukuba zichukumise. Zithintele iipods ezinobukhulu obugqithileyo ebemnyama ngombala kwaye zaba mnyama emaphethelweni. Ezi nazo zaziya kuba buthathaka.
Q. Yeyiphi eyona ndlela yokucoca umnwe wamanenekazi?
KUYA. Emva kokuba uthenge umnwe wamanenekazi kwiimarike, cwilisa iipods emanzini acocekileyo ubuncinane imizuzu elishumi. Ngale ndlela, uthuli kunye nezinye iinqununu ezihleliweyo ziya kususwa. Lahla amanzi kunye hlamba umnwe wamanenekazi kanye phantsi kwamanzi abalekayo, kwi-colander. Khupha amanzi kwaye ubeke amanenekazi umnwe kwilaphu elicocekileyo, elomileyo ukuze asuse ukufuma. Kungenjalo, unokosula kwakhona ipod nganye ngelaphu elicocekileyo, elomileyo. Emva koko, unokunciphisa iziphelo kwaye usebenzise imifuno njengoko uthanda.
Umbuzo. Ngaba kuya kubakho nayiphi na imiphumo emibi yokuyitya yonke imihla?
KUYA. Ukugqithisa nantoni na akukaze kube ngumbono olungileyo. Ngapha koko, akukho ziphumo ebezingalindelekanga ukutya le mifuno yonke imihla ukuba unayo ngokumodareyitha. Qinisekisa ukuba ukutya kwakho kuqulathe ezinye imifuno ngokunjalo, ukuze ufumane izibonelelo zazo.
