Ukudla kwamaNdiya okucebile kakhulu ukulijabulela
Uma ufana ne-dieters eminingi, uthanda ukudla ukudla okuhlukahlukene ngenkathi usinciphisa. Ukudla ukudla okuhlukene nokudla okwanelisayo kuzokusiza ukuthi unamathele ekudleni kwakho ukuze ulahlekelwe isisindo futhi uhlale usuphelile. Kodwa amanye amamenyu okudla angamazwe angaba nzima ukuhamba lapho usuhlelo lokulahlekelwa isisindo. Lezi ezinye zezinto zokudla zaseNdiya ezinokuphephile ukukhetha uma udla noma udla ekhaya.
Ama-Indian Popular Food Nutrition Facts
| Ama-Poha Facts Facts | |
|---|---|
| Usayizi Wokukhonza: 194 amagremu | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 360 | |
| Ama-calories avela ku-Fat 54 | |
| Ingqikithi yamafutha 6g | 9% |
| I-Satatated Fat 1.1g | 6% |
| I-cholesterol 0mg | 0% |
| I-sodium 446mg | 19% |
| Ama-carbohydrates 69g | 23% |
| I-Dietary Fiber 3g | 12% |
| Ama-Sugars 2.5g | |
| Amaprotheni 6.8g | |
| I-Vitamin A 8% · I-Vitamin C 29% | |
| I-calcium 4% · I-Iron 22% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
I-poha, noma irayisi eline-flat, iyinhlangano yasekuseni ethandwa kakhulu yase-Indian noma i-brunch ongayenza ekhaya noma e-oda endaweni yokudlela yaseNdiya. Nakuba kunezinhlobo eziningi nezindlela zokulungisa i-poha, cishe zonke zifaka amazambane, i-anyanisi, nelayisi elicwecwe. Isidlo esiphundu, esine-fluffy ngumthombo ophawulekayo we-carbohydrates futhi inikeza kancane amaprotheni. Amaphikishi afaka amantongomane anikeza amaprotheni amaningi.
Ezinye izitsha ezidumile zaseNdiya zinikeza amafutha amaningi. I-Pakora, ngokwesibonelo, isiphuzo esinqunyiwe, njengefritters yemifino. Nakuba izindlela zokupheka zihluka, ukukhipha okukodwa kwemifino yokudla emifinini kungase kuhlinzekwe ngamakhilomitha angama-200 kuya kwangu-250 futhi phakathi kuka-12 kuya kwangu-18 amagremu amafutha.
5 Ezempilo Imenyu Imenyu Indian Ukudla
Ukudla kwendabuko yaseNdiya kugcwele izithako ezinempilo. Izitsha eziningi zase-Indian ezinempilo zihlanganisa amaprotheni aphilile anjengenkukhu noma inhlanzi futhi iningi lifaka ukudlala-friendly friendly fibres lentils kanye nemifino . Izithako zokugcwalisa zikusiza ukuthi udle kancane futhi uzizwe ugcwele futhi unelisekile.
Enye inzuzo yokudla ukudla kwamaNdiya uma usadla ukuthi igcwele ukunambitheka. Izinguqulo ezithile zaseMelika zokudla kwamaNdiya zihlanganisa i-curry, isiphuzo esimnandi esivame ukugcwele ukushisa. Inguqulo eyiqiniso ye-curry, ebizwa ngokuthi i-garam masala, iyisivunguvungu sokufudumala . Ukudla ukudla okushisayo nokunezinwele okuvuthayo ngalezi zithako kungase kukusize ukuba udle kancane futhi wehle kancane.
Ngakho-ke yikuphi ukudla okunempilo kakhulu kwamaNdiya okumele ulandelwe ekudleni okuthandayo? Ukupheka kuyahlukahluka kusuka ekudleni kuya endaweni yokudlela ngakho-ke qiniseka ukuthi ubuza umphathi wakho ukuze uthole imininingwane. Khumbula ukuthi ungalalisa amasoso ezinhlangothini noma ezincane ukuze ugcine ukudla kwakho endleleni.
- I-Tandoori inkukhu ihlanganisa flavour yogurt kanye tandoori masala. Izithako zibhakwa kuhhavini yobumba, ebizwa nangokuthi i-tandoor, ukuthola inkukhu enomnandi futhi eyanelisayo. Lesi sidlo sinikeza amaprotheni ngaphandle kwamafutha amaningi. Uzodla ama-kilojoule angu-350 kuya ku-400 uma udla isigamu senkukhu ye-tandoori.
- Inkukhu tikka masala ingenye isidlo sezinkukhu esihlakaniphile. Yenziwe ngeziqu ze inkukhu ne-curry, isidlo sivame ukuhlanganiswa nelayisi omhlophe. Uzothola ama-khalori angu-350 nama-30 amagremu amaprotheni owodwa. Sika irayisi ukusika amakholori kanye nesitashi.
- U-Raita yi-condiment eyokusiza ukupholisa umlomo wakho uma ukushisa kokudla kwakho kwamaNdiya kukhula kakhulu. Isitsha senziwa ngokuhlanganisa imifino, amakhambi, nezithelo nge-yogurt. Ukukhonza okukodwa kunika amakholori angaba ngu-40 kuya kwangu-60 kuye ngokuthi kwenziwa kanjani.
- I-Roti (eyaziwa nangokuthi i- chapati ) iyona enhle kakhulu yokukhetha isinkwa ngoba yenziwa ngotshani ophelele, kodwa ungase ujabulele ne-naan (isinkwa esinamvubelo esenziwe ngemfucu omhlophe) uma nje ugcina usayizi wengxenye engqondweni. I-roti eyodwa yamasentimitha amabili inikeza cishe ama-khalori angu-110 nama-3 amagremu amafutha.
- Imifino noma inyama ye-shish kebabs iyisinqumo esihle njengokudla ngoba singenziwa ngamafutha amancane. Izinkukhu kanye ne-veggie kebabs zizobe ziphansi kakhulu kilojoule uma zenziwe ngaphandle kobisi lwekakhukhunathi. IWundlu nenkomo yenkomo i-kebabs izoba ngamafutha amaningi namakholori. Kuye ngendlela yokulungiselela, inkukhu shish kebab izohlinzeka ngama-kilojoule angu-100 kuphela negramu eyodwa yamafutha.
Ungabuye usike ama-khalori uma usika emuva elayisi lapho uvakashela indawo yokudlela yaseNdiya. Irayisi elimhlophe linikeza cishe amakholori angu-100 ngenxenye yokukhonza indebe. Hlela ilayisi elibomvu futhi uzothola ama-calories ambalwa kodwa uzothola ku-fibre enikezwa yiyo yonke okusanhlamvu.
5 Ngaphansi kokudla okunomsoco we-Indian Food Menu
Njalo ukudla kunokudla okunika ama-calories amaningi kunalokho okudingayo. Ukudla kwamaNdiya akufani. Okunye ukudla okujwayelekile kwamaNdiya kuthosiwe futhi kungabandakanya ama-sauces ahlanzekile agcwele amafutha.
Ngokuvamile, lezi zingubo ongazigwema.
- I-Samosas yizintantathu ezihlwabusayo ezibandayo ezingenakusiza ezingaphazamisa ukudla kwakho ngenhliziyo. Zigcwele amafutha, i-calories kanye nesitashi. I-samosa eyodwa egcwele othosiwe amazambane inikeza ama-calories angu-300 nama-18 amagremu amafutha.
- I-inkukhu korma yenziwa ngokuhlanganisa amaprotheni (njengenkukhu) ngemifino kanye ne-sauce ukhilimu. Isidlo esinokoqobo singanikeza ama-calories angu-800 noma ngaphezulu kuye ngokuthi indlela yokulungiselela.
- I-Pakora yisidlo esingase sizwakale sinempilo ngoba sihlanganisa imifino, kodwa inikwe inhlama ejulile. Kunezinye izitsha, njenge-gobi matar tamatar (eyenziwe nge-cauliflower no-utamatisi) okuphephile kakhulu uma ufuna isitsha se-veggie.
- Noma yikuphi izitsha ezenziwe ngobisi lwekakhukhunathi noma ukhilimu. Imifino noma izitsha zezinkukhu ezenziwe ngobisi lwekakhukhunathi zizoba ngamakholori amaningi emafutheni. Isibonelo, i-curry yemifino eyenziwa ngobisi lwekakhukhunathi iyayinempilo, kodwa ingakwazi ukuhlinzeka kalula ngamakhilori angu-500 ngokukhonza. I-Saaq paneer ingase ibonakale iphilile ngoba yenziwe nge-isipinashi noma amahlamvu omasaphi. Kodwa kuhlanganisa ukhilimu kanye / noma ushizi futhi kungaba namafutha kakhulu.
- Izitsha ezenziwe nge-ghee . I-Ghee icaciswa ibhotela. Nakuba kuyinambitheka uma ixhunyiwe ku-naan noma isetshenzisiwe kwezinye izitsha zendabuko, iyoqinisa amandla akho we-fat nekhalori. I-isipuni esisodwa se-ghee inikeza amakholori angu-100 nama-14 amagremu amafutha.
Uma ukudla kwakho okuthandayo oku-Indian kuluhlu, cabanga ukwehlukanisa umyalo nomngane ukuze udle kancane futhi ugcine uhlelo lwakho lokulahlekelwa isisindo endleleni. Noma thatha ingxenye yendlu yakho ye-oda ngolunye usuku.
Ukupheka kwe-Indian Indian Home
Yiqiniso, ukudla okunempilo kakhulu kwamaNdiya kunoma iyiphi i-dieter yilokho okwenzayo ekhaya. Uma upheka ekhaya, ungalawula izithako futhi wenze ngisho nama-swaps enempilo ukuze ugcine inani lekhalori ngaphansi kokulawula. Isibonelo, ungasebenzisa isitokisi sekhukhu endaweni ye-non-stick pan esikhundleni samafutha ukuze uhambise ama-veggies ngamafutha angaphansi.
Zama le recipe yendabuko ye-Poha uma ungathanda ukuhlola ukupheka kwamaNdiya.
I-Traditional Poha (yenza ama-4 servings)
- 1.5 izinkomishi poha (flattened irayisi flakes)
- 1 amazambane aphakathi, aqoshiwe
- 1 utamatisi amakhulu, aqoshiwe
- 1 anyanisi omncane, oqoshiwe
- 1/4 isipuni usawoti
- I-1/4 isipuni imbewu ka-cumin
- 1/4 isipuni lwesinaphi
- 1/8 isipuni se-turmeric
- I-1/8 isipuni ebomvu isilili, umhlabathi
- 1 1/2 wezipuni amafutha yemifino
Okokuqala, ukushisa amafutha yemifino ekushiseni okuphakathi naphezulu bese wengeza bese wengeza imbewu yesinaphi neyeminini. Faka i-anyanisi namazambane ngamaminithi amahlanu noma kuze kube mnyama. Engeza utamatisi bese uqhubeka ukupheka imizuzu emihlanu. Engeza i-turmeric ne-chili bese uhlanganise kahle. Okokugcina, engeza i-poha futhi uhlanganise.
Amaqiniso okunomsoco wale recipe: ama-calories angama-206 ngokukhonza, ama-gramu angu-3, ama-gram angu-1 agcwele, ama-milligram angu-14, i-gramu engu-40 amagremudihydrate, ama-gramu angu-2, ama-gram angu-4 amaprotheni.
Khumbula ukudla ukudla kwakho okunempilo kwamaNdiya ngokulinganisela (njengokudla okunye okudlayo!) Futhi ujabulele ukudla kwakho ngokuphuza okunempilo khalori, njengamanzi.