Abincin Indiya Don Rage Nauyi: Abincin da Za a Ci, Abincin da Za a Guji Kuma ƙari

Mafi Kyawun Sunaye Ga Yara

Bene:

Ranar Haifuwa:

Aika Da

Aiko Min Da Imel Nuna A Shafin

Kawai A ciki

• 4 Hrs da suka wuce Chaitra Navratri 2021: Kwanan wata, Muhurta, Ibada da Muhimmancin Wannan Bikin
• 
• 6 Hrs da suka wuce Hina Khan tayi Murmushi Tare da Inuwar Green Green Inuwa Da Lebunan tsirara Masu Haskakawa Samun Dubi Kadan Cikin Matakai Masu Sauƙi!
• 8 Hrs da suka wuce Ugadi Da Baisakhi 2021: Haɗa Fuskantar Farinka Tare Da Cewa Cewa Masu Cece -cece Na Musamman Na Gargajiya
• 11 hours da suka wuce Horoscope na yau da kullun: 13 Afrilu 2021

Karka Rasa

• Labarai WHO ta bukaci kasashe su daina sayar da dabbobin da aka kama a kasuwa
• Kudade Faduwar Farashin Zinare Ba Da Damuwa Ga NBFCs ba, Bankuna Suna Bukatar Su Kiyaye
• Fasaha Lia'idodin AGR Da Latestaukar Hanya mafi Girma na Iya Shafar Sashin Telecom
• Wasanni Yonex-Sunrise India Open 2021 da aka saita don Mayu, don gudanar da shi a bayan ƙofofin a rufe
• Fina-finai Gudi Padwa 2021: Madhuri Dixit tana Tunawa da Yin Biki mai Albarka Tare da Iyalinta
• Motoci Littattafan Mahindra Thar Sun Tsallake Dutsen Mile Dubu Hamsin A Cikin Watanni Shida
• Ilimi Sakamakon Sakamakon Policeansanda na CSBC Bihar na ablearshe na 2021 Ya Bayyana
• Tafiya Mafi kyawun wurare 10 don Ziyara A Maharashtra A watan Afrilu

Akwai kuskuren fahimta game da abincin Indiya cewa yana da wadataccen kayan ƙanshi da mai. Koyaya, ɗanɗano mai ƙwanƙwasa, sabbin ganyayyaki da haɗin dandano mara ƙarewa ƙofa ce ta rayuwa mai lafiya - lokacin amfani da ita ta hanyar da ta dace. Kodayake ana cin abinci mara cin ganyayyaki a cikin ƙasar, yawancin mutane suna bin tsarin abinci na tushen tsiro [1] .

Abincin Indiya ma'adinai ne na zinare na abinci mai yalwar fiber, wanda ke da dimbin fa'idodin kiwon lafiya waɗanda suka haɗa da haɓaka ƙimar nauyi, rage sha'awar da ba a buƙata, rage matakan sukari cikin jini, yaƙi ƙiƙwan, da rage haɗarin bugun jini da maƙarƙashiya [biyu] [3] .

Abincin gargajiyar Indiya ya ƙunshi yawan cin abinci na tsire-tsire kamar su kayan lambu, kayan lambu da fruitsa fruitsan itace, da kuma rashin cin nama [4] . Bin daidaitaccen tsarin abincin Indiya - ya kasance gaba ɗaya mai cin ganyayyaki ko haɗuwa da abinci mara cin ganyayyaki da na ganyayyaki an tabbatar da haɓaka nauyi.

Lokacin cinye hanya madaidaiciya, abubuwan da ke cikin abincin Indiya na iya taimaka muku don rage nauyi ta hanyar lafiya. Don haka, bari mu duba. Za mu mai da hankali kan abincin Indiyawan da ke tsire-tsire, wanda yawanci ake bi a cikin ƙasar.

Abincin Indiya Don Rashin Kiba

Abincin Indiyanci yafi yawancin abinci mara kyau kuma mai wadataccen fiber. Bugu da ƙari, tsarin jikinmu da yanayin yanayin wurare masu zafi suna kira ga ƙarin wadataccen abinci. Don haka, duk abincin Indiya don asarar nauyi bai kamata ya zama abin mamaki ba [5] .

Abincin da aka shuka sun kasance tare da fa'idodi da yawa na kiwon lafiya, gami da ƙananan haɗarin cututtukan zuciya, ciwon sukari da sauran yanayin kiwon lafiya [6] . Nazarin ya danganta abincin Indiya da rage barazanar cutar Alzheimer, wanda ake ɗaukarsa saboda ƙarancin cin nama da girmamawa akan kayan lambu da 'ya'yan itace [7] .

Abincin Indiyan na da wadataccen abinci mai gina jiki kamar hatsi, doya, ƙwayoyi masu ƙoshin lafiya, kayan lambu, kiwo da 'ya'yan itace. Koyaya, hakan baya nufin cin naman nama, kaji, kifi da kwai ya yanke kauna. Kayan abincin Indiya, kamar yadda duk mun sani, yana mai da hankali kan amfani da lafiyayyun kayan ƙanshi irin su turmeric, fenugreek, coriander, ginger da cumin [8] [9] .

lokacin matasa: farkon

Abincin da Zai Incunshi Cikin Abincin Indiya Don Rage Nauyin Kiba

Cikakken hatsi : Shinkafa mai kaza, shinkafar basmati, gero, quinoa, sha'ir, masara, dunƙulen hatsi, da dawa sune zaɓuɓɓuka masu kyau don tafiya asarar nauyi [10] [goma sha] [12] .

Kayan lambu : Wasu daga cikin mafi kyaun zabin ganyayyaki da zaku iya hadawa a cikin abincin ki na rage nauyi sune tumatir, alayyaho, eggplant, yatsan mata, albasa, farin kabeji, namomin kaza, da kabeji [13] .

'Ya'yan itãcen marmari : A hada da mangwaro, gwanda, rumman, guva, kankana, pears, plums da ayaba [14] .

Kayan lambu : Mung wake, baƙar ido mai ƙwai, wake na wake, alkamarta, ƙwanƙwaro da kaji suna da fa'ida ƙwarai don rage nauyin kiba [goma sha biyar] .

Kwayoyi da iri : Cashews, almond, gyada, pistachios, 'ya'yan kabewa, tsaba da kuma 'ya'yan flax wasu zaɓi ne masu kyau da lafiya [16] .

Ganye da kayan yaji : Garlicara tafarnuwa, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, barkono baƙi, fenugreek, basil dss.

maganin gida don cire tan daga hannu

Don gina jiki, zaka iya hada da tofu, wake, madara, kwayoyi da iri a cikin abincinka [17] . Hakanan, zabi don lafiyayyen mai kamar su madarar kwakwa, man mustard, man zaitun, man gyada, man habbatussauda, ​​ghee dss.

Abincin da Zai Guji A Cikin Abincin Indiya Don Rage Kiba

Wajibi ne kuyi odar adieu zuwa abinci da abubuwan sha waɗanda ake sarrafawa sosai, waɗanda aka ɗora da sukari ko yawan adadin kuzari, tunda suna ɗaya daga cikin manyan abokan gaba a tafiyarku ta rashin nauyi [18] . Hanya mai sauƙi don rage yawan adadin kuzari da sukari shine don guje wa abubuwan sha mai daɗin sukari da ruwan 'ya'yan itace [19] .

Kauce wa waɗannan abinci don ku ci gaba da tafiya akan asarar nauyi [ashirin] .

• Abin sha mai daɗi kamar shayi mai daɗi, lassi mai daɗi, abubuwan sha na motsa jiki.
• Abincin mai yawan sikari irin su cookies, shinkafar shinkafa, kayan lefe, waina da dai sauransu
• Kayan zaki kamar su jaggery, zuma da madara mai hade.
• Abinci mai mai mai kamar soyayyen faranshi, kwakwalwan kwamfuta, soyayyen abinci, bhujia [ashirin da daya] .
• Fats mai narkewa kamar margarine, vanaspati, abinci mai sauri [22] .

Koyaya, ba laifi bane jin daɗin wani lokaci - amma tabbatar kun iyakance abinci da abubuwan sha waɗanda aka lissafa a cikin abincin don kauce wa sashi anan.

Abincin Indiya Don Rage Nauyi - Samfurin Jeri

Mun ba da jerin abincin da za ku iya haɗawa a cikin abincin rage nauyi - an raba jerin daidai gwargwadon karin kumallo, abincin rana da abincin dare. Da fatan za a lura cewa wannan samfurin abinci ne kuma don Allah a tuntuɓi masanin abinci mai gina jiki kafin haɗa kowane cikin abincinku, don kauce wa (idan) kowane rikici.

yadda ake samun lebban ruwan hoda mai laushi a rana daya

Zaɓuɓɓukan karin kumallo : Sambar tare da idli shinkafa ruwan kasa, yoghurt tare da yankakkun 'ya'yan itace, dalia kayan lambu da gilashin madara, parathas mai yawan multitrain tare da kayan lambu hade, porridge tare da yankakken' ya'yan itatuwa.

Abincin rana : Miyan kayan lambu mai hade da alkama, babban salad tare da rajma curry da quinoa, roti mai hatsi tare da kayan lambu subji, sambar da shinkafar ruwan kasa, curry da curry rice with brown rice.

Zaɓuɓɓukan abincin dare : Tofu curry tare da kayan lambu da aka hada da sabon salad, da chana masala tare da shinkafa basmati da salad na koren, palp mai hade da shinkafa da kayan lambu.

Kuna iya shan ruwan dumi ko shayi mara dadi tare da tsakanin cin abinci.

Nasihu Don Bi don Abincin Indiya Don Rage Kiba

• Yi amfani da isasshen carbohydrate [2. 3]
• Kara naka furotin ci [24]
• Fiber in kiyaye ka tsawon lokaci [25]
• Zaɓi don lafiyayyen mai [26]
• Ku ci sabbin fruitsa vegetablesan itace da kayan marmari [27]
• Yi amfani da ganye da kayan yaji a girkin ka [28]
• Lura da shan ruwanku [29]
• Shirya abincinku [30]

A Bayanin Karshe ...

Kafin fara abinci, musamman wanda ke nufin rage nauyi, ka tabbata ka shawarci masanin abinci mai gina jiki kuma ka shirya abincin da ya dace da aikinka na yau da kullun. Ka tuna cewa kawai cin waɗannan abincin zai zama maganin sihiri don matsalolin nauyin ku. Abincin yana aiki mafi kyau azaman dacewa da tsarin rayuwa mai kyau da motsa jiki bawai maimakon maye gurbinsu ba.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin