Mafi Kyawun Tsarin Abincin Indiya don Rashin Kiba

Wadatacce

• Abincin Abincin Indiya na Gargajiya
• Me yasa Za ku ci Abincin Indiya Mai Shuka?
• Waɗanne Foodungiyoyin Abinci Sun ?unshi?
• Lafiyayyun Abincin da zasu Ci
• Me Zai Ci
• Abin Sha
• Abincin Mara Lafiya Don Guji
• Jerin Kayan Lafiyar Indiyawan Lafiya na mako guda
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Asabar
• Lahadi
• Zaɓuɓɓukan Naman Lafiya
• Hanyoyi Masu Saurin Rage Kiba
• Actara Ayyuka
• Yi Amincewa da Cin Abinci
• Yi Zabi Mai Kyau
• Jerin Kasuwancin Abokai Na Asara
• Layin .asa

Abincin Indiya an san shi da kayan ƙanshi mai daɗi, sabbin ganye da nau'ikan dandano masu yawa.

Kodayake abinci da fifiko sun bambanta a duk Indiya, yawancin mutane suna bin tsarin abinci na farko. Kusan 80% na yawan jama'ar Indiya suna bin addinin Hindu, addinin da ke inganta cin ganyayyaki ko na lacto-vegetarian.

Abincin gargajiyar Indiya yana jaddada yawan cin abinci na shuke-shuke kamar kayan lambu, kayan lambu da fruitsa fruitsan itace, da ƙarancin cin nama.

Koyaya, kiba lamari ne mai tasowa a cikin jama'ar Indiya. Tare da karuwar wadatattun kayan abinci, Indiya ta sami ƙaruwa cikin kiba da cututtukan da ke da alaƙa da kiba kamar cututtukan zuciya da ciwon sukari (,).

Wannan labarin ya bayyana yadda za a bi ingantaccen abincin Indiya wanda zai inganta haɓaka nauyi. Ya haɗa da shawarwari game da abincin da za a ci da guje wa da menu na samfurin mako ɗaya.

Abincin Abincin Indiya na Gargajiya

Abubuwan gargajiyar gargajiyar Indiya waɗanda ke da alaƙa da sabo ne, da kayan abinci gaba ɗaya - ingantattun abinci don inganta ƙoshin lafiya.

Me yasa Za ku ci Abincin Indiya Mai Shuka?

Abubuwan da ke cikin tsire-tsire suna da alaƙa da fa'idodi masu yawa na kiwon lafiya, haɗe da ƙananan haɗarin cututtukan zuciya, ciwon sukari da wasu cututtukan kansa kamar ƙwanƙarar mama da ta hanji (,,)

Bugu da ƙari, abincin Indiya, musamman, yana da alaƙa da rage haɗarin cutar Alzheimer. Masu binciken sunyi imanin cewa hakan ya faru ne saboda karancin cin nama da kuma fifita kayan lambu da 'ya'yan itatuwa ().

Biyan ingantaccen abincin Indiya wanda bawai kawai zai iya rage haɗarin cutar ba, amma kuma yana iya ƙarfafa ƙiba.

Waɗanne Foodungiyoyin Abinci Sun ?unshi?

Abincin Indiya yana da wadataccen abinci mai gina jiki kamar hatsi, lelwa, ƙwayoyi masu ƙoshin lafiya, kayan lambu, kiwo da 'ya'yan itace.

Addini na yawancin mutanen Indiya suna da tasirin tasirin addini, musamman Hindu. Addinin Hindu yana koyar da rashin zaman lafiya kuma cewa yakamata a kimanta dukkan abubuwa masu rai daidai.

Wannan shine dalilin da ya sa ake karfafa abincin lacto-vegetarian, kuma an hana cin nama, kaji, kifi da ƙwai. Lacto-masu cin ganyayyaki suna yin, kodayake, suna cin kayayyakin kiwo.

Ingantaccen abincin lacto-mai cin ganyayyaki ya kamata ya mai da hankali kan hatsi, alkamarta, kiwo, kayan lambu, 'ya'yan itatuwa da lafiyayyun ƙwayoyi kamar man kwakwa.

Kayan yaji irin su turmeric, fenugreek, coriander, ginger da cumin sune kan gaba wajen cin abincin gargajiya, suna kara dandano mai dumbin yawa da fa'idodin abinci mai gina jiki.

Turmeric, ɗayan shahararrun kayan ƙanshi da ake amfani da su a Indiya, ana yin bikin ne saboda abubuwan da ke da kumburi, antibacterial da antiancer ().

Wani fili a cikin turmeric da ake kira curcumin an samo shi don yaƙi kumburi a cikin jiki, haɓaka aikin kwakwalwa da rage abubuwan haɗarin cututtukan zuciya (,,).

Lafiyayyen abincin Indiya yana mai da hankali kan jagororin lacto-cin ganyayyaki kuma yana mai da hankali kan hatsi, kayan lambu, kayan lambu, 'ya'yan itatuwa, ƙoshin lafiya, kiwo da kayan yaji.

Lafiyayyun Abincin da zasu Ci

Akwai abinci da abubuwan sha masu daɗi da yawa da za a zaɓa daga yayin bin abincin lacto-vegetarian don ƙimar nauyi.

Me Zai Ci

Gwada haɗawa da waɗannan abubuwan haɗin a cikin shirin abincinku na yau da kullun:

• Kayan lambu: Tumatir, alayyaho, dawa, da mustard green, okra, albasa, kankana mai danshi, farin kabeji, namomin kaza, kabeji da sauransu
• 'Ya'yan itãcen marmari Ciki har da mangwaro, gwanda, ruman, guava, lemu, tamarind, lychee, apụl, kankana, pears, plums, ayaba
• Kwayoyi da tsaba: Cashews, almond, gyada, pistachios, 'ya'yan kabewa, tsaba,' ya'yan kankana da sauransu
• Legumes: Kunun wake, wake-baƙi mai ido, wake na wake, alkamarta, pulwaro da kaji
• Tushen da tubers: Dankali, karas, dankali mai zaki, jujjuya, dawa
• Cikakken hatsi: Ruwan shinkafa, shinkafar basmati, gero, buckwheat, quinoa, sha'ir, masara, gurasar hatsi, amaranth, sorghum
• Kiwo: Cuku, yogurt, madara, kefir, ghee
• Ganye da kayan yaji Tafarnuwa, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil da sauransu
• Lafiya mai kyau: Madarar kwakwa, madara mai cikakken mai, avocado, man kwakwa, man mustard, man zaitun, man gyada, man habbatussauda, ​​ghee
• Tushen sunadarai: Tofu, kayan lambu, kiwo, kwayoyi da 'ya'yan itace

Abinci da ciye-ciye ya kamata su mai da hankali kan sabo, cikakkun abinci mai ƙanshi da ganye da kayan ƙanshi.

Bugu da ƙari, ƙara kayan lambu marasa sitiri kamar ganye, eggplants ko tumatir a cikin abincinku zai ba ku ƙarfi na zare wanda zai iya taimaka muku samun gamsuwa na dogon lokaci bayan cin abinci.

Abin Sha

Hanya mai sauƙi don rage yawan adadin kuzari da sukari shine a guji abubuwan sha daɗin ruwan sukari. Wadannan shaye-shaye na iya zama mai yawa a cikin adadin kuzari da sukari, wanda ke iya shafar asarar nauyi.

Zaɓuɓɓukan abin sha masu lafiya sun haɗa da:

• Ruwa
• Ruwa mai wari
• Shayi mara dadi kamar Darjeeling, Assam da kuma shayin Nilgiri

Ingantaccen abincin Indiya ya kamata ya mai da hankali kan sabbin abubuwa kamar su kayan lambu, 'ya'yan itatuwa, tubers, legumes, hatsi cikakke, ƙoshin lafiya da abubuwan sha marasa dadi.

Abincin Mara Lafiya Don Guji

Zaɓin abinci da abubuwan sha waɗanda ake sarrafawa sosai, ɗora da sukari ko yawan adadin kuzari na iya lalata yunƙurin asarar nauyi.

Ba wai kawai abubuwa kamar alewa, soyayyen abinci da soda ba su da kyau don rage nauyi - ba su da kyau ga lafiyar gaba ɗaya.

Cin abinci da aka sarrafa da yawa da kayan da aka ɗora su tare da kayan zaƙi na iya ƙara haɗarin cututtukan da ke faruwa.

Misali, shan giya mai daɗin zaki kamar soda, naushi da na juices a kowace rana yana da alaƙa da haɗarin kamuwa da ciwon sukari, kiba da cututtukan zuciya ().

Ari da, cin abinci mara kyau na iya sanya muku wahala ku rasa mai da kiyaye ƙimar lafiya.

Don lafiyar mafi kyau, rage girman waɗannan abinci ko kauce musu gaba ɗaya:

• Abin sha mai daɗi: Soda, ruwan 'ya'yan itace, shayi mai daɗi, lassi mai zaki, abubuwan sha na wasanni
• Abincin sikari mai yawa: Candy, ice cream, kukis, pudding shinkafa, irin kek, waina, yogurt mai zaki, hatsi mai-sikari, biskit mai narkewa
• Abincin zaki: Jaggery, sukari, zuma, madara madara
• Yayan zaki Kayan salatin tare da karin sukari, ketchup, barbecue sauce, kayan zaki mai daɗi
• Abinci mai-mai: Abinci mai sauri kamar na McDonald's, soyayyen dankalin turawa, kwakwalwan kwamfuta, soyayyen abinci, bhujia
• Mai tsabtace hatsi: Kayayyakin da suka hada da farin biredi, farin taliya, biskit
• Fats mai guba: Margarine, vanaspati, abinci mai sauri, abinci mai sarrafawa sosai
• Tace mai: Man Canola, man waken soya, man masara, man inabi

Kodayake yana da kyau sosai don jin daɗin kulawa na lokaci-lokaci, iyakance abinci da abubuwan sha waɗanda aka lissafa a sama shine mafi kyau ga lafiyar gaba ɗaya.

Gujewa abubuwan sha mai daɗi, abinci mai sauri, soyayyen abubuwa da samfuran da aka saka cikin sikari za su iya taimaka maka rage nauyi da samun lafiya.

Jerin Kayan Lafiyar Indiyawan Lafiya na mako guda

Da ke ƙasa akwai lafiyayyen samfurin samfurin Indiya na mako guda wanda ke mai da hankali kan sabo, abinci mai gina jiki.

Kuna iya daidaita shi gwargwadon bukatun ku na calorie, ƙuntataccen abincin abinci da abubuwan da kuke so.

Litinin

• Karin kumallo: Sambar tare da shinkafar ruwan kasa idli
• Abincin rana: Cikakken hatsi-roti tare da gauraye-kayan lambu curry
• Abincin dare: Tofu curry tare da kayan lambu da aka hada da sabon salad alayyahu

Talata

• Karin kumallo: Chana dal pancakes tare da kayan lambu hade da gilashin madara
• Abincin rana: Curry na Chickpea tare da shinkafar ruwan kasa
• Abincin dare: Khichdi tare da salatin dahuwa

Laraba

• Karin kumallo: Apple kirfa porridge da aka yi da madara da kuma ɗauka tare da yankakken almon
• Abincin rana: Cikakken hatsin roti tare da tofu da kayan lambu da aka gauraya
• Abincin dare: Palak paneer tare da shinkafar ruwan kasa da kayan lambu

Alhamis

• Karin kumallo: Yogurt tare da yankakken 'ya'yan itace da' ya'yan sunflower
• Abincin rana: Kayan hatsi tare da kayan lambu subji
• Abincin dare: Chana masala tare da shinkafar basmati da koren salad

Juma'a

• Karin kumallo: Kayan lambu dalia da gilashin madara
• Abincin rana: Sambar kayan lambu tare da shinkafar ruwan kasa
• Abincin dare: Tofu curry tare da dankalin turawa da kayan lambu da aka gauraya

Asabar

• Karin kumallo: Parathas na multigrain tare da avocado da kuma gwanda da aka yanka
• Abincin rana: Babban salatin tare da rajma curry da quinoa
• Abincin dare: Kayan lemun tsami tare da tofu tikka masala

Lahadi

• Karin kumallo: Buckwheat porridge tare da mangoro da aka yanka
• Abincin rana: Miyan kayan lambu tare da cikakken-hatsi roti
• Abincin dare: Tofu da aka toya masala da curry na kayan lambu

Shan ruwan sha, seltzer ko shayi mara dadi tare da tsakanin abinci zai kiyaye ku ba tare da ƙara ƙarin adadin kuzari ba.

Tabbatar da cinye kayan marmari marasa yawa a kowane cin abinci, da kuma tushen kitse mai kyau da furotin.

Wannan zai sa ka ji daɗi koyaushe a cikin yini kuma ya rage damar wuce gona da iri.

Tsarin abinci mai lacto-mai cin ganyayyaki ya kamata ya zama mai wadatar kayan lambu, 'ya'yan itãcen marmari, tushen sunadarai na ganyayyaki da ƙoshin lafiya.

Zaɓuɓɓukan Naman Lafiya

Sauya babban kalori, abun ciye-ciye masu sikari tare da zaɓuɓɓuka masu ƙoshin lafiya na iya haɓaka ƙimar nauyi kuma zai taimaka muku ci gaba kan hanya zuwa burin asarar nauyi.

Kamar abinci, abinci mai ci mai gina jiki ya kamata ya karkata ga sabo, cikakkun abubuwan haɗin.

Anan ga wasu raunin kayan masarufi masu asarar nauyi:

• Handfulananan ƙwayoyi na goro
• Yankakken 'ya'yan itace tare da yogurt mara dadi
• Kayan lambu
• Salatin tsiro
• Soyayyen 'ya'yan kabewa
• Yankakken 'ya'yan itace tare da kwaya ko man shanu
• Asunƙasassun kaji (channa)
• Hummus tare da kayan lambu
• Salatin wake
• Gishiri mai gishiri
• Kefir mara dadi
• Haɗin hanyar gida
• Fennel tsaba
• Fresh 'ya'yan itace tare da cuku
• Kayan miya da kayan miya

Idan kuna son abun ciye-ciye mai ɗanɗano da za ku sha tare da shayi na yamma, musanya kayan zaki irin na yau da kullun don sabon, 'ya'yan itace da aka yanka na iya yin dabarar.

Don wani zaɓi na kayan zaki mai ƙoshin lafiya, saman yogurt mara ƙanshi tare da 'ya'yan itacen dafaffun da nutsa nutsan goro don gamsuwa mai gamsarwa.

Lokacin zabar abun ciye-ciye, zaɓi wani zaɓi mai gina jiki wanda ƙarancin sukari da kuma mai gina jiki. Kayan lambu, 'ya'yan itace, cuku, kwayoyi, tsaba da yogurt mara dadi duk suna yin kyakkyawan zabin abun ciye-ciye.

Hanyoyi Masu Saurin Rage Kiba

Baya ga mayar da hankali kan sabo, cikakkun abinci, akwai wasu canje-canje na rayuwa waɗanda zasu iya taimaka muku rage nauyi.

Abin da ya fi haka, yin amfani da halaye masu kyau na gaba na iya taimaka maka kiyaye nauyin lafiya a tsawon rayuwar ku.

Actara Ayyuka

Don ƙirƙirar ƙarancin kalori wanda zai taimaka maka rage nauyi, yana da mahimmanci don ƙara yawan aiki a cikin ranarka.

Nemo wani aikin da kuka fi so, walau wasa ne ko aiki a dakin motsa jiki.

Ko da kuwa ba ka motsa jiki yadda ya kamata, ka yi kokarin kara yawan matakan da kake dauka a kowace rana. Hanya ce mai sauƙi don ƙona ƙarin adadin kuzari da dacewa.

Don rasa nauyi, yi niyya don burin matakai 10,000 kowace rana kuma kuyi aiki har zuwa wannan burin a tsawon lokaci.

Yi Amincewa da Cin Abinci

Mutane da yawa suna cin abinci a kan gudu ko cinye abinci yayin da suke shagala.

Madadin haka, sanya aya don mai da hankali kan abincinku da mai da hankali ga jin yunwa da ƙoshi.Hanya ce mai kyau don ƙara dacewa da jikinku.

Cin abinci a hankali na iya inganta raunin nauyi ta hanyar ƙaruwa cike da ƙoshin yunwa ().

Wata al'ada mai amfani don sarrafa abincin ku shine ku guji cin abinci a gaban talabijin ko yayin yawo akan yanar gizo.

Yi Zabi Mai Kyau

Cin abinci mai kyau na iya zama ƙalubale, don haka saita maƙasudi kafin lokacin kuma tsayawa kan su.

Wannan na iya taimaka maka ka ci gaba da shirinka, koda lokacin da kake jin zafin yin zaɓin abinci mara kyau, kamar lokacin da kake hulɗa da abokai ko dangi.

Tunatar da kanku dalilin da yasa kuke son samun lafiya a matakin farko na iya sanya muku kwarin gwiwa da kuma jagorantar ku da yanke hukunci mai wayo da kuma salon rayuwa.

Kasancewa mai himma, aiwatar da tunani mai kyau da tunatar da kanka lafiyar ku da burin lafiyar ku kayan aiki ne masu kyau waɗanda zasu iya taimaka muku ci gaba akan hanya.

Jerin Kasuwancin Abokai Na Asara

Samun sinadarai a hannu don shirya abinci mai gina jiki da ciye-ciye a gida yana da mahimmanci don rage nauyi.

Don haka adana firinji da kwanon abinci tare da lafiyayyun abinci. Zai baka damar gwada kwarewar girkin ka kuma gwada sabbin girke-girke.

Bincike ya nuna cewa mutanen da suke dafa abinci da yawa a gida suna iya samun wadataccen ƙimar abinci gabaɗaya, ƙoshin lafiya da ƙarancin mai fiye da waɗanda suke cin abinci a gida ba safai ba ().

Anan ga wasu lafiyayyun abubuwa don ƙarawa cikin jerin kasuwancin ku:

• Kayan lambu: Ganye, farin kabeji, ganye, karas, barkono, tafarnuwa, eggplant
• 'Ya'yan itãcen marmari Apples, strawberries, mango, gwanda, ayaba, inabi
• Daskararre kayan: Mixed kayan lambu da kuma daskararrun 'ya'yan itace
• Hatsi: Hatsi, gero, quinoa, burodin da aka yi da hatsi duka, shinkafar ruwan kasa
• Legumes: Lentils, bugun jini, wake
• Kwayoyi: Almonds, pistachios, cashews
• Tsaba: 'Ya'yan sunflower,' ya'yan kabewa, 'ya'yan magarya
• Kiwo: Milk, yogurt mara dadi, kefir mara dadi, cuku, curd
• Kayan kwalliya: Gishirin teku, barkono, turmeric, ginger, paprika, kirfa
• Starchy kayan lambu: Dankali, dankali mai zaki, parsnip, kabewa, masara
• Sunadarai: Tofu, kayayyakin kiwo, wake, hummus
• Lafiya mai kyau: Man zaitun, kwakwa mara dadi, man kwakwa, ghee, man ridi, avocado, man gyada
• Abubuwan sha Green shayi, kofi, walƙiya ruwa, Darjeeling shayi

Mayar da hankali kan cika motarku da sabbin abinci. Wadannan yawanci ana adana su a kewayen shagon kayan masarufi.

Yankunan da ke tsakiyar kantin sayar da kayan masarufi galibi gidan da aka shirya da kuma sarrafa abinci, waɗanda ya kamata ku kiyaye zuwa mafi ƙarancin abincinku.

Sayi hatsi, kwaya da tsaba da yawa don adana kuɗi da kuma tara abubuwan yau da kullun da kuke amfani dasu akai-akai.

Ari akan haka, zauna kan aiki kuma ku nisanci abinci mai jan hankali ta hanyar yin jerin kayan abinci da siyan kayan da kuka saɓa kafin lokaci.

Dafa karin abinci a gida zai ba ku damar adana kuɗi da gwaji a cikin ɗakin girki. Yana iya taimaka maka ka rasa nauyi. Don farawa, ƙirƙirar jerin shagunan kayan abinci cike da sabo, abubuwa masu gina jiki.

Layin .asa

Bin abincin lacto-cin ganyayyaki Indiya babbar hanya ce ta rage kiba.

Zai taimaka muku rage cin abinci da abubuwan sha mai sa maye, ku ci kayan lambu da yawa kuma ku ƙara yawan furotin ɗin ku. Exerciseara motsa jiki na yau da kullun ga tsarin ku don haɓaka lafiyar ku da asarar nauyi har ma ƙari.

Haɗa koda da ɗaya ko biyu na abinci ko canje-canjen rayuwar da aka lissafa a sama cikin ayyukanku na yau da kullun na iya taimaka muku samun lafiya da farin ciki.