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Ubusika baseIndiya bulapha kwaye kuyabanda. Ukusukela ngoDisemba ukuya kuFebruwari, uninzi lwelizwe ligutyungelwe yimozulu ebandayo, eDelhi, eTawang, eLeh naseGulmarg yeyona ndawo ibanda kakhulu elizweni. Ezona nyanga zibandayo ziqala ngoDisemba nangoJanuwari xa amaqondo obushushu ejikeleze i-10 -15 ° C.
Iingcali zezempilo zithi ngelixa ufumba iimpahla zasebusika kwaye ulungisa i-heater ekhaya, abantu abaninzi bahlala belibala indlela ebalulekileyo neyona elula yokwenza ubusika -ukutya ukutya okunokukugcina ufudumele kwaye usempilweni kwiinyanga ezibandayo.
Ixesha lasebusika kunye nemikhwa yokutya
Amaxesha onyaka atshintshile, kodwa kutheni ungatshintshi indlela otya ngayo? Ubusika lixesha apho utya kakhulu ukuze uzigcine ushushu kwaye ukhululekile. Kuyinyani ukuba umzimba wethu ufuna amandla ngakumbi ebusika ukuze uzigcine ufudumele. Ke, iikhalori zitshiswa ngokukhawuleza kwaye nomlinganiso wemetabolism uphezulu ngeenyanga zobusika (ibhonasi: oku kuyanceda ekukhawuleziseni ukulahleka kwamanqatha esisu).
Ebusika, kufuneka utye ukutya okwandisa ukhuseleko lwakho, kuba amathuba okufumana izifo kunye nezifo ezinxulumene nokubanda ziphezulu. [1] . Kodwa, ukuba uyayikhathalela into oyityayo, unokuzikhusela ekubeni sesichengeni sokosuleleka ngumoya njengokubanda kunye nomkhuhlane, ngokongeza ukutya kwisidlo sakho sasebusika esinokukunceda ukuphucula ukungakhuseleki kwakho kwaye uhlale usempilweni. [3] .
Funda kwinqaku ukufumana amaIndiya asempilweni kwaye amnandi (kunye nokunye) ukutya kwasebusika okunokukugcina ukufudumele kunye nokugula.
1. Sithandwa
Enye yezona zinto zokutya zilungele ubusika baseIndiya, ubusi butyebile kwizondlo ezininzi kunye neeswekile zendalo ezikunika amandla okomeleza ngokukhawuleza. Sithandwa inokuwonyusa amajoni akho omzimba kwaye iyenze yomelele, kwaye kuthintele ukuqala kosulelo, olunokuthi lunxulunyaniswe neempawu zalo zokulwa neentsholongwane [4] . Ubusi buya kunceda nangomqala obuhlungu, umba oqhelekileyo uninzi lwabantu olujamelana nawo ebusika.
2. Ghee
I-Desi ghee ityiwa kakhulu eIndiya nakwihlabathi liphela ngezibonelelo zayo ezimangalisayo zempilo. I-Ghee ityebile kwiivithamini ezinyibilika ngamanqatha, iiasidi ezinamafutha, kunye nevithamini A. IGhee inokunceda ukulungelelanisa ubushushu bomzimba wakho kunye nobushushu ngenxa yobukho bamanqatha abalulekileyo kuwo [5] .
3. Ijaggri
Ijaggery kokunye ukutya okuthuthuzelayo okuphezulu kwiikhalori kwaye kuhlala kutyiwa kwiindawo zaseIndiya ngexesha lobusika ukukhuthaza ubushushu bomzimba [6] . Ijaggery inokongezwa kwizitya ezimnandi nakwiziselo ezinecafini, ukugcina umzimba ufudumele.
4. Isinamon
Ukongeza isinamon kwiitya zakho ngexesha lobusika kunokunceda ukukhulisa imetabolism yakho kwaye ngaloo ndlela kuvelise ubushushu kwimozulu ebandayo [7] . Isinamoni umgubo oxutywe namanzi e-rose uyasebenza ekunyangeni isikhumba sasebusika esomileyo kunye nokusela isinamon-yokufaka amanzi kunokunceda ukulawula ukukhwehlela kunye nokubanda ngokunjalo.
5. Isafron
Ivumba kunye nencasa yesafron sisistresbuster kwaye ukusela le golide ebomvu (esona sinongo sibiza kakhulu emhlabeni) kunceda ukufudumeza umzimba wakho. Bilisa iintlobo ezi-4-5 zesafron kwindebe yobisi kwaye uyisele ifudumele ukuze ulahle ubusika ebusika.
6. lwemostade
Isinaphi sesinye ispice esirhabaxa esaziwa ngokugcina umzimba wakho ushushu ngexesha lobusika. Zombini i-mustard emhlophe nebomdaka inezinto ezinkulu ezibizwa ngokuba yi-allyl isothiocyanate, ezinokunyusa ubushushu bomzimba wakho ngendlela esempilweni. [8] .
7. Imbewu yeSesame
Imbewu yeSesame isetyenziswa kwizitya zaseIndiya ezinje ngechikki, ezithandwa kakhulu kwiinyanga zobusika ezibandayo. Ezi mbewu ziyaziwa ngokufudumeza umzimba wakho kwaye zikwenze uzive ushushu ngexesha lobusika [9] .
8. iMillet (Bajra)
Ikwaziwa njenge pearl millet, bajra ithandwa eRajasthan. I-Bajra kukutya okuthobekileyo kwase India okutyiwa e-India ukusukela kumaxesha angaphambi kwembali kwaye lulongezo olukhulu kwindlela otya ngayo ngexesha lasebusika [10] . Unokwenza i-rotis, i-khichdi, imifuno kunye ne-millet mash.
9.Ijinja
Ijinja isetyenziswe ngokubanzi njengesiqholo okanye iyeza labantu kwihlabathi liphela. Ijinja ineepolyphenol ezibukhali ezaziwa njengee-gingerol ezinje nge-6-shogaol, 6-gingerol, kunye ne-zingerone eneziphumo ze-thermogenic kwaye zaziwa ngokufudumeza umzimba [Shumi elinanye] .
Okunye ukutya okunokukunceda ukufudumeze ebusika:
10. Chili Pepper
Iipelepele ze-Chili ziqulathe ikhompawundi yemichiza ebizwa ngokuba yi-capsaicin enokuthi ibangele ngokuthe ngqo i-thermogenesis, inkqubo apho iiseli zomzimba ziguqula amandla abe bubushushu. ICapsaicin ibangela i-receptor efumaneka kwii-neurons zemizwa, ukudala ubushushu, kunye nokunyusa ubushushu bomzimba [12] .
Isilumkiso Ukusetyenziswa kakhulu kwepelepele ye-chilli kunokubangela uxinzelelo emathunjini kwabanye abantu. Iimpawu zinokubandakanya iintlungu zesisu, imvakalelo evuthayo emathunjini akho, iincampu, kunye norhudo olubuhlungu.
11. Ipelepele emnyama
Ipepile emnyama ine-piperine, ikhompawundi enika ipepile emnyama incasa yayo ebukhali, enokunceda ukugcina umzimba wakho ushushu ngexesha lobusika. Unokufumana izibonelelo zepepile emnyama ngokuyongeza kwiisuphu ezishushu kunye neesityu.
12. Itswele
Amatswele asetyenziswe kunyango lwesiTshayina ukugcina umzimba ushushu kunye nokulawula imozulu ebandayo. Ukongeza (eluhlaza) amatswele ekutyeni kwakho (iisaladi) kunokunceda ukunyusa ubushushu bomzimba wakho kwaye kukugcine ufudumele ngexesha lobusika obubandayo.
13.Igalikhi
Imifuno esetyenziswa ngokuxhaphakileyo ekuphekeni kwaseIndiya nakwindawo yokupheka esehlabathini, ikonofile inexabiso eliphakamileyo le-calcium, i-potassium, kunye nezinto ezithile zesulfuric ezilungileyo ekuthinteleni usulelo lokuqala kunye nokwandisa impilo yomzimba wakho [13] .
14. Imifuno yengcambu
Ingcambu yemifuno enje ngetheniphu, iminqathe, iradish, kunye neeparsnips zityiwa kakhulu ebusika. Kuba ziqulathe ikhompawundi ebizwa ngokuba yi-allyl isothiocyanate enceda ukugcina umzimba wakho ushushu. Iitapile eziswiti zikwasisongezo esifanelekileyo sokutya ngexesha lobusika [14] .
15. Ingqolowa iphelele
Iinkozo zizonke zingumthombo obalaseleyo weecarbohydrate ezintsonkothileyo, ezithatha ixesha ukwetyisa emzimbeni. Ngexesha lale nkqubo, umzimba usebenzisa amandla ongezelelweyo ukucola ukutya, kwaye oku, kwenza ukuba umzimba wakho ufudumale [Shumi elinantlanu] . Yongeza iinkozo ezipheleleyo ezifana nerayisi emdaka, i-oatmeal, ingqolowa eqhekeziweyo, njl.
16. Inyama yenkomo
Inyama yenkomo ngumthombo omkhulu we-monounsaturated fat, i-conjugated linoleic acid (CLA) kunye nezinye izondlo ezifana neprotheni, isinyithi, i-zinc, i-vitamin B6, i-vitamin B12, i-vitamin D, i-phosphorus, i-magnesium kunye ne-potassium. Xa usitya inyama yenkomo, umzimba uchitha amandla ongezelelekileyo ekwaphuleni ukutya kwaye oku kuphumela kubushushu bomzimba [16] .
Okunye ukutya onokuzama ngexesha lasebusika zezi zilandelayo:
- Iti eluhlaza
- Imbewu yeFennel
- I-Turmeric (ubisi lwegolide, yongeza kwii-curries)
- Amantongomane afana neecashews kunye neeamangile
- Ihlumelo laseBrussels
- Iqanda
- Iisobho
- Ukutya kwaselwandle okunjenge salmon kunye ne tuna
- Iipelepele ebomvu
Nalu uluhlu lwezitya onokuzama kulo xesha lasebusika, elisempilweni ngokulinganayo kwaye limnandi:
- UGajar ka halwa (dessert yomnqatha)
- USarson ka saag (amagqabi esardard curry)
- I-Sakarkand rabdi (i-sweet potato dessert)
- Gond ke ladoo (I-acacia gum, umgubo wengqolowa, iiamangile kunye necashew)
- Beetroot-coconut / carrot stir fry (South Indian dish beetroot thoran kunye ne carrot poriyal)
- I-Lapsi (eyenziwe nge-ghee, iziqhamo ezomileyo, ingqolowa ephukileyo kunye neerinki)
- I-Chikki (ibha yesondlo yaseIndiya eyenziwe ngamandongomane kunye nejaggery)
- URaab (isiselo esenziwe ngomgubo wamazimba)
- Thukpa
Kwinqaku lokugqibela…
Ukutya okubilisiwe lolunye lolona khetho lubalaseleyo ebusika. Yiba nesuphu eninzi, isityu, kunye nomhluzi owenziwe kukutya ebusika. Kungcono ukunqande ukutya okuphekiweyo okanye okufakiweyo kwaye ukhethe imifuno yamaxesha athile kunye neziqhamo zokutya kwakho ebusika.
