John Myers
Intshayelelo yeFiber Rich Indian Cuisine
Ukutya kwaseIndiya kwaziwa kwihlabathi jikelele ngeziqholo zakhona ezityebileyo, iincasa ezingaqhelekanga, kunye nezinto ezahlukeneyo ezikhethekileyo zengingqi. Ukongezelela ekuboneleleni ngoluhlu lweencasa kunye nokuthungwa, i-Indian cuisine nayo inomsoco kakhulu kwaye ikhuthaza impilo, ngakumbi xa ifika kubuninzi befiber yokutya equlethwe kuyo. Ukutya okunefayibha ephezulu yaseIndiya inokuba yindlela elungileyo yokomeleza impilo yakho iyonke kwaye ugcine inkqubo yakho yokwetyisa isebenza ngokugqibeleleyo.
Impilo yeeNzuzo zeFiber Rich Foods
Ifayibha yinxalenye ebalulekileyo yokutya okunempilo okudlala indima ebalulekileyo ekugcineni impilo entle. Inceda ukulawula ukugaya, inciphisa amanqanaba e-cholesterol, kwaye inciphisa ingozi yesifo senhliziyo, uhlobo lwe-2 yeswekile, kunye neentlobo ezithile zomhlaza. Ukutya okunefayibha ephezulu kukwanceda ukuba uhlale uziva ugcwele kwaye wanelisekile ixesha elide, nto leyo eyenza kube lula ukugcina ubunzima obusempilweni. Ngokungeza ukutya okutyebileyo kwe-Indian kwisidlo sakho semihla ngemihla, unokuphucula impilo yakho yonke kwaye unciphise umngcipheko wezifo ezininzi ezingapheliyo.
Sifuna iFayibha engakanani?
Umthamo ocetyiswayo wemihla ngemihla wefiber uyahluka ngokuxhomekeke kwiminyaka, isini, kunye nezinye izinto, kodwa ngokubanzi, abantu abadala kufuneka bajolise ekutyeni ubuncinci be-25-30 grams ngosuku. Oku kunokufezekiswa ngokulula ngokubandakanya ukutya okutyebileyo kwefayibha kwisidlo sakho semihla ngemihla. I-cuisine yaseIndiya inikezela ngoluhlu olubanzi lweenketho ezityebileyo zefayibha ezinokukunceda ukuba uhlangabezane neemfuno zakho zemihla ngemihla zefibre kunye nokuxhasa impilo yakho iyonke.
Top 5 IFayibha Rich Indian Foods
Ezinye zezona zityebileyo zokutya zaseIndiya ziquka iilentile, ii-chickpeas, iinkozo ezipheleleyo, iziqhamo ezifana negwava kunye namakhiwane, kunye nemifuno efana ne-broccoli kunye nesipinatshi. Oku kutya akukona nje phezulu kwifiber kodwa kutyebile kwezinye izondlo eziyimfuneko, kubandakanya iivithamini, iiminerali, kunye ne-antioxidants.
Iziqholo zaseIndiya zeMpilo yoMtya
Ukongeza kokutya okutyebileyo kwefayibha, i-Indian cuisine nayo iyaziwa ngezinongo zayo ezinokwetyisa. Ikumin, i-coriander, i-turmeric, kunye nejinja yimizekelo nje embalwa yeziqholo eziye zasetyenziswa ekuphekeni kwamaNdiya kangangeenkulungwane ngenxa yeenzuzo zabo zempilo. Ezi ziqholo zineempawu ezichasene nokudumba kwaye zinokunceda ukuthomalalisa imiba yokwetyisa njengokuqunjelwa, irhasi, kunye nokungagayeki.
Traditional Indian Superfoods
Inkcubeko yaseIndiya iqhayisa ngezidlo ezininzi zemveli ezigcwele izondlo kunye nefiber. Ezi ziquka i-ghee, ibhotolo ecacileyo etyebileyo kumafutha kunye neevithamini ezinempilo, kunye ne-amla, eyaziwa ngokuba yi-Indian gooseberry, ephezulu kwi-Vitamin C kunye ne-antioxidants. Olunye ukutya okuphezulu kubandakanya imoringa, isityalo esixineneyo sezondlo, kunye nemifuno ye-ayurvedic efana ne-ashwagandha kunye ne-triphala.
Izitya zeVegetarian zaseIndiya zeDiet yeFayibha ePhakamileyo
I-cuisine yaseIndiya ikwaziwa ngokukhetha imifuno kunye ne-vegan, eyimithombo emihle yefiber yokutya. Izitya ezifana ne-chana masala, i-curry ye-chickpea ebabayo, kunye ne-dal, isuphu esekwe kwi-lentil, zombini ziyaziwa kwaye zityebile ngefayibha. I-curries yemifuno, i-stir-fries, kunye neesaladi zinokuba yinto ekhethekileyo yokutya kwemifuno ephezulu.
Ukudibanisa ukutya okuTyebileyo kweFiber kwiMpilo ePhezulu
Ukwandisa izibonelelo zempilo kwi-Indian-high-fiber diet, kubalulekile ukudibanisa ukutya okutyebileyo kwefayibha kwisidlo esinokulinganisela kunye nesondlo. Ukudibanisa i-fiber-rich legumes kunye nokutya okuziinkozo, imifuno, kunye namafutha anempilo njengamandongomane kunye nembewu kunokudala ukutya okuzalisayo kunye nokondla okukhuthaza impilo engcono.
IFiber Rich Indian Puddings kunye neeDesserts
Iidessert zaseIndiya zinokuba zizityebi kwifiber, kunye neelekese ezininzi zesintu ezenziwe ngezithako ezinje ngomgubo we-chickpea, ijaggery, kunye neziqhamo ezomisiweyo. Izimuncumuncu ezifana nekheer, ipudding yerayisi eyenziwe ngobisi kunye namantongomane, kunye neladdu, iswiti eyenziwe ngomgubo we-chickpea kunye nekokonathi, inokuyonwatyelwa ngokumodareyitha njengenxalenye yokutya okunokulinganisela kunye ne-fiber-rich.
Iingcebiso zokongeza iFayibha kukutya kwakho kwaseIndiya
Ukongeza ifayibha engaphezulu kwisidlo sakho saseIndiya, qala ngokubandakanya ukutya okutyebileyo kwefayibha njengokutya okuziinkozo, iimbotyi, kunye nemifuno ekutyeni kwakho. Linga ngeziqholo zemveli zaseIndiya kunye ne-superfoods ukongeza incasa kunye nesondlo kwizitya zakho. Okokugqibela, khetha ukutya okutyebileyo kwefayibha njengeziqhamo ezitsha okanye iiertyisi ezigcadiweyo ukuze uhlale uziva ugcwele kwaye wanelisekile imini yonke. Ngokubandakanya ezi ngcebiso kwindlela yakho yemihla ngemihla, unokomeleza impilo yakho kunye nokomelela nge-fiber-rich Indian cuisine.
