Uhlelo oluhle kakhulu lokudla kwamaNdiya lokulahlekelwa isisindo

-Delile

• Ukudla Kwendabuko KweNdiya Okunempilo
• Kungani Kufanele Udle Ukudla KwamaNdiya Okutshalwe Ezitshalweni?
• Yimaphi Amaqembu Okudla Afaka phakathi?
• Ukudla Okunempilo Ukudla
• Okufanele Ukudla
• Okufanele Uphuze
• Ukudla okungenampilo Okufanele Kugwenywe
• Imenyu Yesampula yaseNdiya Enempilo Yesonto Elilodwa
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• NgoMgqibelo
• NgeSonto
• Izinketho Zokudla Okunempilo
• Izindlela Ezihlakaniphile Zokunciphisa Isisindo
• Khulisa Umsebenzi
• Zijwayeze Ukudla Okunengqondo
• Yenza Izinketho Ezihlakaniphile
• Uhlu Lokuthenga Lokunciphisa Isisindo
• Okusemqoka

I-cuisine yaseNdiya yaziwa ngezinongo zayo ezinempilo, amakhambi amasha nezinhlobonhlobo zama-flavour acebile.

Yize izidlo nezintandokazi zehluka kulo lonke elaseNdiya, iningi labantu lilandela ukudla okuyizitshalo. Cishe ama-80% abantu baseNdiya basebenzisa ubuHindu, inkolo ekhuthaza ukudla kwabantu abadla imifino noma i-lacto-vegetarian.

Ukudla kwendabuko kwamaNdiya kugcizelela ukudla okuphezulu kokudla kwezitshalo njengemifino, udali nezithelo, kanye nokusetshenziswa kancane kwenyama.

Kodwa-ke, ukukhuluphala kuyinkinga ekhulayo kubantu baseNdiya. Ngokutholakala kokudla okucutshungulwayo, i-India ibone ukwanda kokukhuluphala kanye nezifo ezingamahlalakhona ezihlobene nokukhuluphala njengesifo senhliziyo nesifo sikashukela (,).

Lo mbhalo uchaza ukuthi ungakulandela kanjani ukudla okunempilo kwamaNdiya okungakhuthaza ukuncipha. Kufaka iziphakamiso zokuthi yikuphi ukudla ongakudla nokukugwema kanye nemenyu eyisampula yeviki elilodwa.

Ukudla Kwendabuko KweNdiya Okunempilo

Ukudla kwendabuko okususelwa ezitshalweni zaseNdiya kugxila kuzithako ezintsha, eziphelele - ukudla okulungile ukukhuthaza impilo enhle.

Kungani Kufanele Udle Ukudla KwamaNdiya Okutshalwe Ezitshalweni?

Ukudla okususelwa ezitshalweni kuhlotshaniswe nezinzuzo eziningi zezempilo, kufaka phakathi ubungozi obuncane besifo senhliziyo, isifo sikashukela kanye nomdlavuza othile ofana nomdlavuza webele nowekholoni (,,).

Ngokwengeziwe, ukudla kwaseNdiya, ikakhulukazi, kuye kwaxhunyaniswa nengozi encishisiwe yesifo i-Alzheimer's. Abaphenyi bakholelwa ukuthi lokhu kungenxa yokusetshenziswa kancane kwenyama nokugcizelelwa imifino nezithelo ().

Ukulandela ukudla kwaseNdiya okunempilo okususelwa ezitshalweni kungasizi nje ukunciphisa ubungozi besifo esingelapheki, kepha kungakhuthaza nokuncipha.

Yimaphi Amaqembu Okudla Afaka phakathi?

Ukudla kwaseNdiya kunothe ngokudla okunomsoco njengamabele, udali, amafutha anempilo, imifino, ubisi nezithelo.

Ukudla kwabantu abaningi baseNdiya kuthonywe kakhulu yinkolo, ikakhulukazi ubuHindu. Inkolo yamaHindu ifundisa ukungabi nodlame nokuthi zonke izinto eziphilayo kufanele zilinganiswe ngokulinganayo.

Yingakho kukhuthazwa ukudla okune-lacto-vegetarian, futhi kudla inyama, izinkukhu, inhlanzi namaqanda. Ama-Lacto-vegetarians enza, noma kunjalo, adle imikhiqizo yobisi.

Ukudla okunempilo okunomsoco we-lacto-imifino kufanele kugxile ezinhlamvwini, kumalento, ubisi, imifino, izithelo namafutha anempilo njengamafutha kakhukhunathi.

Izinongo ezinjenge-turmeric, fenugreek, coriander, ujinja nekhumini zihamba phambili ezitsheni zendabuko, zengeza ukunambitheka okunothile nezinzuzo ezinamandla zokudla okunempilo.

I-Turmeric, enye yezinongo ezithandwa kakhulu e-India, ibungazwa ngezindawo zayo ezilwa nokuvuvukala, ama-antibacterial kanye ne-anticancer ().

Isakhi esise-turmeric esibizwa nge-curcumin sitholakale silwa nokuvuvukala emzimbeni, sithuthukisa ukusebenza kobuchopho futhi sinciphise izinto eziyingozi zesifo senhliziyo (,,).

Ukudla kwaseNdiya okunempilo kugxila kuzinkombandlela zemifino ye-lacto futhi kugcizelela okusanhlamvu, udali, imifino, izithelo, amafutha anempilo, ubisi nezinongo.

Ukudla Okunempilo Ukudla

Kunokudla neziphuzo eziningi ezimnandi ongakhetha kuzo uma ulandela ukudla okunama-lacto-imifino ukunciphisa umzimba.

Okufanele Ukudla

Zama ukufaka izithako ezilandelayo ohlelweni lwakho lokudla kwansuku zonke:

• Imifino: Utamatisi, isipinashi, isitshalo seqanda, imifino yesinaphi, i-okra, u-anyanisi, ikhabe elibabayo, ukholifulawa, amakhowe, iklabishi nokuningi
• Izithelo: Kubandakanya umango, upopoya, ipomegranati, ugwava, amawolintshi, itamarind, i-lychee, ama-apula, ibhece, amapheya, ama-plums, ubhanana
• Amantongomane nembewu: Ama -asheya, ama-alimondi, amakinati, ama-pistachio, imbewu yamathanga, imbewu yesame, imbewu yekhabe nokuningi
• Imidumba: Amabhontshisi we-Mung, uphizi onamehlo amnyama, ubhontshisi wezinso, udali, ama-pulse kanye nama-chickpeas
• Izimpande nezilimo eziyizigaxa: Amazambane, izaqathe, ubhatata, itheniphu, ama-yam
• Izinhlamvu eziphelele: Irayisi elinsundu, irayisi le-basmati, amabele, i-buckwheat, i-quinoa, ibhali, ummbila, isinkwa esiphelele, i-amaranth, amabele
• Ubisi: Ushizi, iyogathi, ubisi, i-kefir, i-ghee
• Amakhambi nezinongo: I-Garlic, i-ginger, i-cardamom, i-cumin, i-coriander, i-garam masala, i-paprika, i-turmeric, i-pepper emnyama, i-fenugreek, i-basil nokuningi
• Amafutha aphilile: Ubisi lukakhukhunathi, ubisi olunamafutha agcwele, ukwatapheya, uwoyela kakhukhunathi, uwoyela lwesinaphi, uwoyela womnqumo, u-oyela wamantongomane, u-sesame oyela, i-ghee
• Imithombo yamaprotheni: I-Tofu, imidumba, ubisi, amantongomane nembewu

Ukudla nokudla okulula kungagxila kokudla okusha, okuphelele okunongwe ngamakhambi nezinongo.

Ukwengeza, ukufaka imifino engeyona isitashi efana nemifino, ama-eggplants noma utamatisi ekudleni kwakho kuzokunikeza amandla we-fiber angakusiza uzizwe wanelisekile isikhathi eside ngemuva kokudla.

Okufanele Uphuze

Indlela elula yokunciphisa ama-calories amaningi noshukela ukugwema iziphuzo ezinoshukela noshuni. Lezi ziphuzo zingaba phezulu kuwo womabili amakhalori noshukela, okungathinta kabi ukwehla kwesisindo.

Izinketho zesiphuzo ezinempilo zifaka:

• Amanzi
• Amanzi akhazimulayo
• Itiye elingenaswidi kufaka phakathi itiye leDarjeeling, Assam neNilgiri

Ukudla kwaseNdiya okunempilo kufanele kugxile kuzithako ezintsha ezifana nemifino, izithelo, izilimo eziyizigaxa, okusanhlamvu, okusanhlamvu okuphelele, amafutha anempilo neziphuzo ezingenashukela.

Ukudla okungenampilo Okufanele Kugwenywe

Ukukhetha ukudla neziphuzo ezicutshungulwa kakhulu, ezilayishwe ngoshukela noma ezinama-calories amaningi kungalimaza imizamo yakho yokwehlisa isisindo.

Akukhona nje kuphela ukuthi izinto ezinjengoswidi, ukudla okuthosiwe nesoda akukuhle ekunciphiseni isisindo - akuzilungele impilo yonke.

Ukudla kakhulu ukudla okulungisiwe nemikhiqizo egcwele ubumnandi kungakhuphula ubungozi bezifo ezingamahlalakhona.

Isibonelo, ukuphuza iziphuzo ezinoshukela ezinjengesoda, isibhakela sezithelo namajusi nsuku zonke kuhlotshaniswa nobungozi obukhulayo besifo sikashukela, ukukhuluphala kanye nesifo senhliziyo ().

Futhi, ukudla ukudla okungenampilo kungenza kube nzima kuwe ukuthi ulahlekelwe ngamafutha futhi ugcine isisindo esinempilo.

Ukuze ube nempilo enhle, nciphisa lokhu kudla okulandelayo noma ukugweme ngokuphelele:

• Iziphuzo ezinoshukela: Isoda, ujusi wezithelo, itiye elinoshukela, i-lassi elimnandi, iziphuzo zezemidlalo
• Ukudla okunoshukela ophakeme: Uswidi, u-ayisikhilimu, amakhukhi, i-rice pudding, amaqebelengwane, amakhekhe, iyogathi enoshukela, okusanhlamvu okunoshukela omningi, amabhisikidi wokugaya ukudla
• Ama-sweeteners: Ijaggery, ushukela, uju, ubisi olujiyile
• Amasoso anoshukela: Ukufakwa isaladi ngoshukela ongeziwe, i-ketchup, i-barbecue sauce, ama-curry anoshukela
• Ukudla okunamafutha aphezulu: Ukudla okusheshayo njengoMcDonald's, othosiwe baseFrance, ama-chips, ukudla okuthosiwe, i-bhujia
• Izinhlamvu ezihlanjululwe: Imikhiqizo efaka isinkwa esimhlophe, ipasta emhlophe, amabhisikidi
• Amafutha weTrans: Imargarini, i-vanaspati, ukudla okusheshayo, ukudla okusetshenzwe kakhulu
• Amafutha acwengekile: Uwoyela weCanola, uwoyela wesoya, uwoyela wommbila, uwoyela oqoshiwe

Yize kukuhle ngokuphelele ukujabulela ukwelashwa ngezikhathi ezithile, ukunciphisa ukudla neziphuzo ezibalwe ngenhla kungcono kakhulu empilweni jikelele.

Ukugwema iziphuzo ezinoshukela, ukudla okusheshayo, izinto ezithosiwe nemikhiqizo enoshukela owengeziwe kungakusiza wehlise isisindo futhi ube nempilo.

Imenyu Yesampula yaseNdiya Enempilo Yesonto Elilodwa

Ngezansi imenyu eyisampula yaseNdiya enempilo egxile kokudla okusha, okunomsoco.

Ungayilungisa ngokuya ngezidingo zakho zekhalori, imikhawulo yokudla nezintandokazi zokudla.

UMsombuluko

• Ukudla kwasekuseni: I-Sambar enerayisi elinsundu idli
• Isidlo sasemini: I-roti okusanhlamvu okuphelele ne-curry yemifino exubekile
• Isidlo sakusihlwa: I-Tofu curry nemifino exubile kanye nesaladi entsha yesipinashi

NgoLwesibili

• Ukudla kwasekuseni: I-Chana dal pancake enemifino exubile nengilazi yobisi
• Isidlo sasemini: I-Chickpea curry nelayisi elinsundu
• Isidlo sakusihlwa: I-Khichdi nesaladi lehlumela

NgoLwesithathu

• Ukudla kwasekuseni: Iphalishi le-Apple sinamoni elenziwe ngobisi futhi lifakwe ama-alimondi asikiwe
• Isidlo sasemini: I-roti okusanhlamvu okuphelele ne-tofu nemifino exubekile
• Isidlo sakusihlwa: I-paney yePalak enerayisi ensundu nemifino

ULwesine

• Ukudla kwasekuseni: I-yogurt enezithelo ezisikiwe nembewu ye-sunflower
• Isidlo sasemini: I-roti okusanhlamvu okuphelele ne-subji yemifino
• Isidlo sakusihlwa: I-Chana masala nelayisi le-basmati nesaladi eluhlaza

ULwesihlanu

• Ukudla kwasekuseni: I-dalia yemifino nengilazi yobisi
• Isidlo sasemini: I-sambar yemifino nelayisi elinsundu
• Isidlo sakusihlwa: I-Tofu curry namazambane nemifino exubekile

NgoMgqibelo

• Ukudla kwasekuseni: Ama-parathas ama-Multigrain ane-avocado nopopo osikiwe
• Isidlo sasemini: Isaladi elikhulu nge-rajma curry ne-quinoa
• Isidlo sakusihlwa: Ama-pancake e-lentil ane-tofu tikka masala

NgeSonto

• Ukudla kwasekuseni: Iphalishi leBuckwheat elinomango osikiwe
• Isidlo sasemini: Isobho semifino ne-roti ephelele
• Isidlo sakusihlwa: I-tofu ebhakwe iMasala ene-curry yemifino

Amanzi okuphuza, i-seltzer noma itiye elingenashukela phakathi naphakathi kokudla kuzokugcina unamanzi ngaphandle kokungeza ama-calories amaningi.

Qiniseka ukuthi usebenzisa imifino eningi engeyona eyesitashi ngaso sonke isikhathi sokudla, kanye nemithombo yamafutha enempilo namaprotheni.

Lokhu kuzokugcina uzizwa ugcwele usuku lonke futhi kunciphise namathuba okudla ngokweqile.

Uhlelo lokudla okunempilo lwe-lacto-vegetarian kufanele lunothe ngemifino, izithelo, imithombo yamaprotheni yemifino kanye namafutha enempilo.

Izinketho Zokudla Okunempilo

Ukushintsha ikhalori ephezulu, ukudla okulula okunoshukela ngezinketho ezinempilo kungakhuthaza ukulahleka kwesisindo futhi kukusize uhlale ulandela imigomo yakho yokwehlisa isisindo.

Njengokudla, ukudla okulula okunomsoco kufanele kugxile kuzithako ezintsha neziphelele.

Nayi eminye imibono yokudla okulula kwesisindo:

• Idlanzana lamantongomane
• Izithelo ezisikiwe nge-yogurt engenashukela
• Chaat yemifino
• Hlanganisa isaladi
• Imbewu yethanga eyosiwe
• Izithelo ezisikiwe ngamantongomane noma ibhotela le-nut
• Amantshontsho athosiwe (channa)
• UHummus onemifino
• Isaladi likabhontshisi
• Ama-popcorn anosawoti
• I-kefir engenashukela
• Ukuhlanganiswa komzila owenziwe ekhaya
• Imbewu ye-Fennel
• Izithelo ezintsha ezinoshizi
• Umhluzi wemifino osuselwa kumhluzi

Uma ufisa ukudla okulula okumnandi ukuba netiye lakusihlwa, ukushintsha i-dessert yakho ejwayelekile yezithelo ezintsha, ezisikiwe kungenza ubuqili.

Ngenye inketho yokudla okunempilo, i-yogurt ephezulu engenashukela enezithelo eziphekiwe namantongomane aqinile ngenhlanganisela eyenelisayo.

Lapho ukhetha ukudla okulula, khetha ukhetho olunomsoco olunoshukela omncane futhi olunezakhamzimba eziningi. Imifino, izithelo, ushizi, amantongomane, imbewu kanye ne-yogurt engenashukela konke kwenza ukukhetha okuhle kakhulu kokudla okulula.

Izindlela Ezihlakaniphile Zokunciphisa Isisindo

Ngaphandle kokugxila kokudla okusha, okuphelele, kunezinye izinguquko zokuphila ezingakusiza wehlise isisindo.

Ngaphezu kwalokho, ukwamukela imikhuba elandelayo enempilo kungakusiza ugcine isisindo esinempilo ngaphezu kwesikhathi sakho sokuphila.

Khulisa Umsebenzi

Ukwakha ukushoda kwekhalori okuzokusiza ulahlekelwe isisindo, kubalulekile ukukhulisa inani lomsebenzi osukwini lwakho.

Thola umsebenzi owuthandayo, kungaba umdlalo noma ukuzivocavoca ejimini.

Noma ungazivocavoci ngokomzimba, zama ukukhulisa inani lezinyathelo ozithathayo nsuku zonke. Kuyindlela elula yokushisa ama-calories amaningi futhi ulunge.

Ukwehlisa isisindo, lwela umgomo wezinyathelo eziyizi-10 000 ngosuku bese usebenze uze ufinyelele kuleyo njongo ngokuhamba kwesikhathi.

Zijwayeze Ukudla Okunengqondo

Abantu abaningi badla bebaleka noma badla ukudla ngenkathi bephazamiseka.

Esikhundleni salokho, yenza iphuzu ukugxila ekudleni kwakho futhi unake imizwa yendlala nokusutha.Kuyindlela enhle yokuthola okuningi ngokuhambisana nomzimba wakho.

Ukudla kancane kungakhuthaza nokuncipha ngokwandisa imizwa yokugcwala nokunciphisa indlala ().

Omunye umkhuba owusizo wokulawula ukudla okudlayo ukugwema ukudla phambi kwethelevishini noma ngenkathi uvula iwebhu.

Yenza Izinketho Ezihlakaniphile

Ukudla ukudla okunempilo kungaba yinselele, ngakho-ke zibekele imigomo ngaphambi kwesikhathi bese unamathela kuyo.

Lokhu kungakusiza ugcine uhlelo lwakho, noma ngabe uzizwa ulingeka ukuthi ukhethe ukudla okungenampilo, njengalapho uzijabulisa nabangane noma nomndeni.

Ukuzikhumbuza ukuthi kungani ufuna ukuba nempilo kwasekuqaleni kungakwenza uzizwe unamandla futhi kukuholele ekuthatheni izinqumo zokudla nezindlela zokuphila ezihlakaniphile.

Ukukhuthala ngokwengeziwe, ukujwayeza ukudla ukudla ngokuzikhumbuza nokuzikhumbuza izinhloso zakho zempilo nempilo enhle kungamathuluzi amahle kakhulu angakusiza uhlale emgqeni.

Uhlu Lokuthenga Lokunciphisa Isisindo

Ukuba nezithako ezandleni ukulungiselela ukudla okunomsoco kanye nokudla okulula ekhaya kubalulekile ekunciphiseni isisindo.

Ngakho-ke beka esiqandisini sakho nephenti ngokudla okunempilo. Izokugqugquzela ukuthi uhlole amakhono akho okupheka bese uzama izindlela zokupheka ezintsha.

Ucwaningo lukhombisa ukuthi abantu abapheka ukudla okuningi ekhaya maningi amathuba okuba nekhwalithi yokudla ephelele, isisindo esinempilo kanye namafutha omzimba amancane kunalabo abadla ukudla njalo ekhaya ().

Nazi izinto ezinempilo ongangeza ohlwini lwakho lokuthenga:

• Imifino: Imifino, ukholifulawa, amakhambi, izaqathe, upelepele, ugarlic, isitshalo seqanda
• Izithelo: Ama-apula, ama-strawberry, umango, upopo, ubhanana, amagilebhisi
• Ukukhiqizwa okufriziwe: Imifino exubile nezithelo ezibandisiwe
• Izinhlamvu: Ama-oats, amabele, i-quinoa, izinkwa ezigcwele okusanhlamvu, irayisi elinsundu
• Imidumba: Ama-lentile, ama-pulse, ubhontshisi
• Amantongomane: Ama-alimondi, ama-pistachios, ama-cashews
• Imbewu: Imbewu ye-sunflower, imbewu yamathanga, imbewu ye-lotus
• Ubisi: Ubisi, i-yogurt engenashukela, i-kefir engenashukela, ushizi, i-curd
• Ama-Condiment: Usawoti wasolwandle, upelepele, i-turmeric, i-ginger, i-paprika, isinamoni
• Imifino enesitashi: Amazambane, ubhatata, iparsnip, ithanga, ummbila
• Amaprotheni: I-Tofu, imikhiqizo yobisi, imidumba, i-hummus
• Amafutha aphilile: Amafutha omnqumo, ukhukhunathi ongenashukela, uwoyela kakhukhunathi, i-ghee, i-sesame oil, ukwatapheya, ibhotela lamantongomane
• Iziphuzo: Itiye elihlaza, ikhofi, amanzi akhanyayo, itiye laseDarjeeling

Gxila ekugcwaliseni inqola yakho ngokudla okusha. Lezi zivame ukugcinwa ezungeze umugqa wesitolo.

Amashalofu aphakathi nendawo esitolo athengisa ukudla okuhlanganisiwe nokwenziwe, okufanele ukugcine ekudleni kwakho okuncane.

Thenga okusanhlamvu, amantongomane kanye nembewu ngenqwaba yokonga imali kanye nokubeka phezulu ezintweni eziyisisekelo ozisebenzisa njalo.

Ngokungeziwe, hlala emsebenzini futhi ugweme ukudla okulingayo ngokwenza uhlu lokudla bese uthenga kuphela izinto ozibhale phansi ngaphambi kwesikhathi.

Ukupheka ukudla okuningi ekhaya kuzokuvumela ukuthi wonge imali futhi uzame ekhishini. Kungakusiza nokuthi wehlise isisindo. Ukuqala, dala uhlu lwezinto zokuthenga ezigcwele izinto ezintsha, ezinomsoco.

Okusemqoka

Ukulandela ukudla kwe-lacto-vegetarian Indian kuyindlela enhle yokwehlisa isisindo.

Izokusiza ukuthi unciphise ukudla neziphuzo ezinoshukela, udle imifino eningi futhi wandise amaprotheni owadlayo. Faka ukuzivocavoca umzimba njalo ohlelweni lwakho ukuze ukhulise impilo yakho nokulahleka kwesisindo nakakhulu.

Ukufaka nokudla okukodwa noma okubili kokudla noma izinguquko zokuphila ezibalwe ngenhla enkambisweni yakho kungakusiza ukuthi ube nempilo futhi ujabule.