Intshayelelo: Ukhetho lwesidlo sakusasa esisempilweni

Isidlo sakusasa sesona sidlo sibalulekileyo sosuku njengoko sinika izondlo eziyimfuneko ukuqalisa usuku. Isidlo sakusasa esisempilweni siphembelela umzimba ngamandla anceda ukuba uhlale usebenza imini yonke. Kubalulekile ukukhetha ukhetho lwasekuseni olungenasondlo kuphela kodwa kunye neekhalori eziphantsi ukugcina impilo yonke kunye nokuthintela ubunzima.

Ukubaluleka kwesidlo sakusasa esineKhalori ephantsi

Ukuqala usuku ngesidlo sakusasa esinekhalori ephantsi kunokunceda ekunciphiseni inani elipheleleyo lekhalori yosuku. Oku ke, kunceda ekulawuleni ubunzima kunye nokuthintela izifo ezinxulumene nokutyeba. Izinketho zesidlo sakusasa eziphantsi kweekhalori nazo zinenzuzo kulabo abaneemeko zempilo ezifana nesifo sikashukela, uxinzelelo lwegazi oluphezulu, kunye ne-cholesterol njengoko zinceda ekulawuleni amanqanaba e-glucose yegazi kunye nokugcina intliziyo ephilileyo.

Ukhetho lwesidlo sakusasa saseIndiya

I-Indiya iyaziwa ngeentlobo ezininzi zesidlo sakusasa esimnandi nesinempilo. Nangona kunjalo, uninzi lwezinto ezikhethiweyo zesidlo sakusasa ziphezulu kwiikhalori kwaye zisenokungafanelanga abo bafuna iinketho eziphantsi kweekhalori. Ezinye zeendlela zasekuseni zaseIndiya ezithandwayo ziquka iparathas, ipuris, idosas, idlis, upma, kunye nepoha.

Uphuculo olusempilweni ukuya kwisidlo sakusasa esiqhelekileyo

Ukwenza ukhetho lwakusasa lwesidlo sakusasa lube sempilweni kwaye lube sezantsi ngeekhalori, kukho uphuculo oluninzi olusempilweni olunokwenziwa. Umzekelo, ukutshintsha umgubo ocoliweyo ngomgubo wengqolowa opheleleyo okanye i-multigrain yenza i-parathas kunye ne-puris zibe nesondlo ngakumbi. Ukongeza imifuno efana nesipinatshi, iminqathe, kunye ne-capsicum kwi-dosas kunye ne-idlis kuzenza ziphile kwaye zityebe ngakumbi.

Idli: UKhetho lweKhalori ePhantsi eMzantsi Indian

Idli lukhetho lwesidlo sakusasa esidumileyo saseMzantsi Indian esisezantsi ngeekhalori kwaye siphezulu kwisondlo. Yenziwe ngerayisi ebilisiweyo kunye nentlama yelentile, ii-idlis zifakwe ngomphunga kwaye zingumthombo olungileyo weprotheyini kunye neecarbohydrates. Ukudibanisa i-idlis kunye nesitya se-sambar okanye i-coconut chutney yongeza ukondla ngakumbi kwisidlo.

I-Dosa: Ukhetho lwesidlo sakusasa seProtheyini ephezulu

Olunye ukhetho lwasekuseni lwaseIndiya olusezantsi kwiikhalori kwaye luphezulu kwiprotheyini yidosa. Yenziwe ngerayisi evundisiweyo kunye nentlama yelentile, iidosazi ziipancakes ezibhityileyo ezikrwada ngaphandle kwaye zithambile ngaphakathi. Ziyimithombo efanelekileyo ye-carbohydrates kunye neprotheni kwaye inokudibaniswa ne-sambar, i-coconut chutney, okanye i-tomato chutney.

Poha: Isitya esiKhanya kwaye esineNcasa

I-Poha sisidlo sakusasa esilula nesinencasa esidumileyo eNtshona Indiya. Yenziwe ngerayisi ecandiweyo, i-poha kulula ukwetyisa kwaye iphantsi kweekhalori. Ukongeza imifuno enjengee-ertyisi, iminqathe, kunye neetapile kuyenza ibe nesondlo ngakumbi, kwaye idibanise nekomityi yeti okanye ikofu yenza ukuba ube nesidlo sakusasa esigqibeleleyo.

I-Upma: Ukhetho lwesidlo sakusasa esinesondlo

I-Upma lukhetho lwakusasa olunesondlo oludumileyo eMzantsi India. Yenziwe kwi-semolina, i-upma ngumthombo olungileyo weprotheyini kunye nefiber. Ukongeza imifuno efana ne-carrots, i-peas, kunye neembotyi yenza ukuba ibe yinto ephilileyo, kwaye idibanise ne-coconut chutney okanye i-tomato chutney yenza isidlo esipheleleyo.

IChilla: Isidlo esineKhalori esezantsi yaseMntla yaseIndiya

I-Chilla lukhetho lwakusasa lwesidlo sakusasa saseMntla saseIndiya esinekhalori ephantsi eyenziwe ngomgubo wegram (besan). Ngumthombo olungileyo weprotheyini kunye nefayibha kwaye unokwenziwa ngokwezifiso ngokufaka imifuno efana netswele, icapsicum, kunye neetumato. Ukuyidibanisa ne-mint chutney okanye i-tomato chutney yenza ukhetho lwakusasa olunempilo kwaye olumnandi.

Ukuqukumbela: Ukhetho olusempilweni loSuku oluNgcono

Isidlo sakusasa esinempilo sibalulekile ekugcineni impilo yonke kunye nokuthintela izifo. I-cuisine yase-Indian inikezela ngeentlobo ngeentlobo zokhetho lwesidlo sakusasa esinesondlo kunye nesimnandi esinokwenziwa sincinci ngeekhalori kunye nokuphuculwa okumbalwa okunempilo. Ukukhetha iinketho zesidlo sakusasa esine-calorie ephantsi njenge-idlis, i-dosas, i-poha, i-upma, kunye ne-chillas inokubonelela ngezondlo eziyimfuneko zokuqalisa usuku kwinqaku eliphilileyo.