Mawu Oyamba: Zosankha Zabwino Zam'mawa

Chakudya cham'mawa ndi chakudya chofunikira kwambiri patsiku chifukwa chimapereka zakudya zofunikira kuti tsiku liyambike. Chakudya cham'mawa chopatsa thanzi chimalimbitsa thupi ndi mphamvu zomwe zimathandiza kuti azikhala otanganidwa tsiku lonse. Ndikofunika kusankha zakudya za m'mawa zomwe sizili zopatsa thanzi komanso zochepa zama calorie kuti mukhale ndi thanzi labwino komanso kupewa kulemera.

Kufunika kwa Chakudya Cham'mawa Chochepa Kalori

Kuyamba tsiku ndi chakudya cham'mawa chokhala ndi ma calorie ochepa kungathandize kuchepetsa kudya kwa calorie tsiku lonse. Izi, nazonso, zimathandizira kuchepetsa kulemera komanso kupewa matenda okhudzana ndi kunenepa kwambiri. Zakudya zam'mawa zokhala ndi ma calorie otsika ndizothandizanso kwa iwo omwe ali ndi thanzi labwino monga shuga, kuthamanga kwa magazi, ndi cholesterol chifukwa amathandizira kuwongolera kuchuluka kwa shuga m'magazi komanso kukhala ndi mtima wathanzi.

Zosankha Zam'mawa Zam'mawa zaku India

India imadziwika ndi mitundu yosiyanasiyana yazakudya zam'mawa zokoma komanso zathanzi. Komabe, zakudya zambiri zam'mawa zimakhala ndi zopatsa mphamvu zambiri ndipo sizingakhale zoyenera kwa omwe akufunafuna ma calorie ochepa. Zina mwazakudya zam'mawa zachikhalidwe zaku India zimaphatikizapo parathas, puris, dosas, idlis, upma, ndi poha.

Kukwezera Thanzi ku Chakudya Cham'mawa Chodziwika

Kuti zakudya zam'mawa zam'mawa zikhale zathanzi komanso zotsika zama calorie, pali zowonjezera zingapo zomwe zitha kupangidwa. Mwachitsanzo, kuchotsa ufa woyengedwa bwino ndi ufa wa tirigu wonse kapena ufa wa multigrain kumapangitsa kuti parathas ndi puris zikhale zopatsa thanzi. Kuonjezera masamba monga sipinachi, kaloti, ndi capsicum ku dosas ndi idlis kumawapangitsa kukhala abwino komanso olemera kwambiri.

Idli: A Low-Calorie South Indian Option

Idli ndi chakudya cham'mawa chakum'mwera chaku India chomwe chili ndi zopatsa mphamvu zochepa komanso zakudya zambiri. Amapangidwa kuchokera ku mpunga wothira ndi mphodza, idlis amatenthedwa ndipo ndi gwero labwino la mapuloteni ndi chakudya. Kuphatikizira idlis ndi mbale ya sambar kapena coconut chutney kumawonjezera zakudya zambiri pazakudya.

Dosa: Chosankha Chakudya Chakudya Chakudya Chakudya Chokhala ndi Mapuloteni Ochuluka

Njira ina ya kadzutsa yaku South Indian yomwe ili ndi zopatsa mphamvu zambiri komanso mapuloteni ambiri ndi dosa. Opangidwa kuchokera ku mpunga wothira ndi mphodza, ma dosa ndi zikondamoyo zopyapyala zomwe zimakhala zofewa kunja ndi zofewa mkati. Ndiwo magwero abwino a chakudya chamafuta ndi mapuloteni ndipo amatha kuphatikizidwa ndi sambar, coconut chutney, kapena phwetekere chutney.

Poha: Chakudya Chowala ndi Chokoma

Poha ndi chakudya cham'mawa chopepuka komanso chokoma chomwe chimadziwika ku Western India. Wopangidwa kuchokera ku mpunga wophwathidwa, poha ndi wosavuta kugayidwa komanso wocheperako. Kuonjezera masamba monga nandolo, kaloti, ndi mbatata kumapangitsa kuti zikhale zopatsa thanzi, ndipo kuziphatikiza ndi kapu ya tiyi kapena khofi kumapanga chakudya cham'mawa changwiro.

Upma: Chakudya Chakudya Cham'mawa Chopatsa thanzi

Upma ndi chakudya cham'mawa chopatsa thanzi chomwe chimadziwika ku South India. Wopangidwa kuchokera ku semolina, upma ndi gwero labwino la mapuloteni ndi fiber. Kuwonjezera masamba monga kaloti, nandolo, ndi nyemba kumapangitsa kuti zikhale zabwino kwambiri, ndikuziphatikiza ndi kokonati chutney kapena phwetekere chutney kumapangitsa chakudya chokwanira.

Chilla: Chakudya Chotsika Kalori Chaku North Indian

Chilla ndi chakudya cham'mawa cha ku North Indian chochepa kwambiri chomwe chimapangidwa kuchokera ku ufa wa gramu (besan). Ndi gwero labwino la zomanga thupi ndi ulusi ndipo mutha kusintha makonda powonjezera masamba monga anyezi, capsicum, ndi tomato. Kuphatikizira ndi timbewu ta timbewu tonunkhira kapena phwetekere chutney kumapanga chakudya cham'mawa chathanzi komanso chokoma.

Kutsiliza: Zosankha Zaumoyo Patsiku Labwino

Chakudya cham'mawa chathanzi ndi chofunikira kuti mukhale ndi thanzi labwino komanso kupewa matenda. Zakudya zaku India zimapereka zakudya zosiyanasiyana zopatsa thanzi komanso zokoma zam'mawa zomwe zimatha kukhala zotsika kwambiri zama calorie ndikusintha pang'ono kwathanzi. Kusankha zakudya zam'mawa zokhala ndi zopatsa mphamvu zochepa monga idlis, dosas, poha, upma, ndi chillas zitha kukupatsani michere yofunika kuti muyambitse tsiku lanu labwino.