Ukutya kwamaIndiya kwilahleko yobunzima: Ukutya okuTyiwayo, ukutya okuThintelweyo nokuninzi

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Ndithumele Nge-Imeyile Veza Kwindawo

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Kukho ukungaqondi okuqhelekileyo malunga nokutya kwamaNdiya okutyebileyo kwizinongo neoyile. Nangona kunjalo, iziqholo ezihlaziyayo, amayeza amatsha kunye nokudityaniswa okungapheliyo kweencasa ziyindlela yokuphila kwimpilo- xa isetyenziswa ngendlela eyiyo. Nangona ukutya okungekuko kwemifuno kutyiwa kakhulu elizweni, uninzi lwabantu lulandela ukutya okusekwe kwizityalo [1] .

I-cuisine yase-Indiya ngumgodi wegolide wokutya okune-fiber enezinto ezininzi ezinokubandakanya ukukhuthaza ukwehla kobunzima, ukunciphisa iminqweno engafunekiyo, ukuthoba amanqanaba eswekile yegazi, ukulwa ukuqhina, kunye nokunciphisa umngcipheko wokubetha kunye nokuqhinwa [Mbini] [3] .

Ukutya okuqhelekileyo kwe-Indiya kubandakanya ukutya okuphezulu kwezityalo ezifana nemifuno, iilentile kunye neziqhamo, kunye nokusetyenziswa kancinci kwenyama [4] . Ukulandela ukutya okulinganiselweyo kwaseIndiya- nokuba kungotya imifuno ngokupheleleyo okanye indibaniselwano yokutya okungathathi imifuno kunye nokutya kwemifuno kuye kwangqinwa kukhuthaza ukwehla kobunzima.

Xa isetyenziswe ngendlela efanelekileyo, izithako ezikwi-Indian cuisine zinokukunceda ukunciphisa ubunzima ngendlela esempilweni. Ke, makhe sijonge. Siza kugxila kukutya okusekwe kwizityalo zaseIndiya, ezilandelwa ngokubanzi elizweni.

Ukutya kwamaNdiya kwilahleko yobunzima

Ukutya kwamaNdiya kungaphezulu kweecarbohydrate ezingacaciswanga kunye nefayibha. Ngapha koko, umgaqo-siseko womzimba wethu kunye neemeko zemozulu ezifudumeleyo zifuna ukutya okunotye amandla. Ke, konke ukutya kwamaIndiya okunciphisa umzimba akufuneki kothuse [5] .

Ukutya okusekwe kwizityalo ziye zadityaniswa nezibonelelo ezininzi zempilo, kubandakanya umngcipheko ophantsi wesifo sentliziyo, isifo seswekile kunye nezinye iimeko zempilo [6] . Izifundo zidibanisa ukutya kwamaNdiya kumngcipheko ophunguliweyo wesifo i-Alzheimer's, ethathwa ngenxa yokusetyenziswa kancinci kwenyama kunye noxinzelelo kwimifuno nakwiziqhamo. [7] .

Ukutya kwamaNdiya kutyebile kukutya okunesondlo okuziinkozo, iilentile, amafutha asempilweni, imifuno, ubisi kunye neziqhamo. Nangona kunjalo, oko akuthethi ukuba ukutya inyama, iinkukhu, intlanzi kunye namaqanda kuyadimazeka. I-Indian cuisine, njengoko sonke sisazi, igxininisa ekusebenziseni iziqholo ezisempilweni ezifana neturmeric, fenugreek, coriander, ijinja kunye nekumin [8] [9] .

Ukutya okukubandakanya ekutyeni kwamaIndiya ukunciphisa umzimba

Amazimba Irayisi emdaka, irayisi ye-basmati, i-millet, i-quinoa, ibhali, umbona, isonka se-ingqolowa kunye namazimba lukhetho olufanelekileyo kuhambo lokunciphisa umzimba [10] [Shumi elinanye] [12] .

Imifuno Olunye lwezona zikhetho zibalaseleyo zemifuno onokuyifaka kwisidlo sakho sokulahleka kobunzima ziitamatisi, isipinatshi, isitshalo seqanda, umnwe wamanenekazi, itswele, icauliflower, amakhowa kunye nekhaphetshu [13] .

Iziqhamo : Faka imango, ipapaya, iirharnate, iguava, imelon, amapere, i-plums kunye neebhanana [14] .

Imifuno : Iimbotyi ze-Mung, ii-erty black-eyas, iimbotyi zezintso, iilentile, i-pulses kunye ne-chickpeas ziluncedo kakhulu ekunciphiseni ukutya [Shumi elinantlanu] .

Amandongomane nembewu : Iisheyi, iiamangile, amandongomane, iipistachios, ithanga, iimbewu zesesame kunye iimbewu zeflax Olunye ukhetho olulungileyo nolusempilweni [16] .

Iherbs kunye nezinongo Yongeza igalikhi, ijinja, ikhamiyam, ikumin, ikoriyander, igaram masala, ipaprika, iturmeric, ipepile emnyama, ifenugreek, ibasil njl.

Kwiprotheyini, ungabandakanya i-tofu, iimbotyi, ubisi, amandongomane kunye nembewu ekutyeni kwakho [17] . Kwakhona khetha amafutha asempilweni anje ngobisi lwekhokhonathi, ioyile yemastadi, ioyile yomnquma, ioyile yamandongomane, ioyile yesesame, ighee njl.

Ukutya okuThintelwa kukutya kwamaIndiya ekuPhulukaneni nobunzima

Kuyimfuneko ukuba ubize i-adieu kukutya nakwiziselo ezicutshungulwa kakhulu, zilayishwe iswekile okanye iikhalori ezininzi, njengoko zingenye yeentshaba eziphambili kuhambo lwakho lokunciphisa umzimba [18] . Indlela elula yokunciphisa iikhalori kunye neswekile kukuthintela iziselo ezineswekile kunye neejusi [19] .

Kuphephe ukutya okulandelayo ukuze uhlale kumkhondo wohambo lwakho lokwehla kobunzima [Amashumi amabini] .

• Iziselo ezinencasa njengeti enencasa, ilassi emnandi, iziselo zemidlalo.
• Ukutya okuneswekile eninzi ezinjengekuki, irayisi ipudding, iikeyiki, iikeyiki njl.
• Izinto ezinencasa ezinje ngejaggery, ubusi kunye nobisi olujiyeneyo.
• Ukutya okunamafutha aphezulu njengeefries zaseFransi, iichips, ukutya okuthosiweyo, ibhujia [amashumi amabini ananye] .
• Amafutha eTrans afana negargarini, ivanaspati, ukutya okukhawulezayo [22] .

Nangona kunjalo, ayilolwaphulo-mthetho ukonwabela unyango ngamanye amaxesha - kodwa qiniseka ukuba unciphisa ukutya kunye neziselo ezidweliswe kukutya ukunqanda icandelo apha.

Ukutya kwamaIndiya kwilahleko yobunzima- Imenyu yeSampulu

Sinike uluhlu lokutya onokukubandakanya ekutyeni okunciphisa umzimba - uluhlu lwahlulwe ngokuhambelana nesidlo sakusasa, isidlo sasemini kunye nesangokuhlwa. Nceda uqaphele ukuba le yimenyu yesampulu kwaye nceda unxibelelane nesazi sezondlo ngaphambi kokubandakanya nayiphi na into ekutyeni kwakho, ukuthintela (ukuba) naziphi na iingxaki.

Izinketho zesidlo sakusasa : I-Sambar enerayisi emdaka, i-yoghurt eneziqhamo ezisikiweyo, i-dalia yemifuno kunye neglasi yobisi, i-multigrain parathas enemifuno exubileyo, isidudu esineziqhamo ezisikiweyo.

Isidlo sasemini Isuphu yemifuno ene-roti epheleleyo, isaladi enkulu ene-rajma curry kunye nequinoa, ingqolowa engqolowa kunye ne-subji yemifuno, i-sambar kunye nerayisi emdaka, i-chickpea curry nerayisi emdaka.

Izinketho zokutya I-curry ye-Tofu kunye nemifuno exubileyo kunye nesaladi espinatshi esitsha, i-chana masala kunye ne-basmati irayisi kunye nesaladi eluhlaza, ipaneli ye-palak enerayisi emdaka kunye nemifuno.

Ungasela amanzi afudumeleyo okanye iti engenaswekile kunye naphakathi kokutya.

Iingcebiso Zokulandela Ukutya KwamaIndiya Ukuphulukana Nobunzima

• Sebenzisa i-carbohydrate eyaneleyo [2. 3]
• Yandisa eyakho protein ukutya [24]
• Ifayibha ukukugcina ugcwele ixesha elide [25]
• Khetha amafutha aphilileyo [26]
• Yitya iziqhamo nemifuno [27]
• Sebenzisa imifuno kunye neziqholo ekuphekeni kwakho [28]
• Gcina esweni ukungenisa kwakho amanzi [29]
• Cwangcisa ukutya kwakho [30]

Kwinqaku lokugqibela ...

Ngaphambi kokuba uqale ukutya, ngakumbi okujolise ekwehliseni ubunzima, qiniseka ukuba uqhagamshelana nesondlo kwaye ulungiselela ukutya okulungele imeko yakho yemihla ngemihla. Gcina ukhumbula ukuba ukutya nje oku kutya kuya kuba sisisombululo somlingo kwiingxaki zakho zobunzima. Ukutya kusebenza kakuhle njengokuncedisa kwindlela yokuphila esempilweni kunye nokuzilolonga rhoqo hayi endaweni yoko.

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