Morero o Molemohali oa Lijo tsa Maindia bakeng sa Tahlehelo ea Boima ba 'mele

Litaba

• Lijo tse tloaelehileng tsa Maindia tse phetseng hantle
• Hobaneng ha o lokela ho ja lijo tsa India tse ipapisang le limela?
• E Akarelletsa Lihlopheng Life tsa Lijo?
• Lijo Tse Phetseng Hantle Tseo U ka Li Jang
• Seo u ka se jang
• Seo u lokelang ho se noa
• Lijo tse se nang phepo tse lokelang ho qojoa
• Lenaneo la Mohlala oa India le Phetseng Hantle bakeng sa Beke e le 'Ngoe
• Mantaha
• Labobeli
• Laboraro
• Labone
• Labohlano
• Moqebelo
• Sontaha
• Likhetho tsa Snack tse phetseng hantle
• Litsela tse bohlale tsa ho theola boima ba 'mele
• Eketsa Ketsahalo
• Itloaetse ho ja ka kelello
• Etsa Likhetho Tse Bohlale
• Lethathamo la Mabenkele a Lahlehelang Boima ba 'mele
• Ntlha ea Bohlokoa

Lijo tsa India li tsejoa ka linoko tsa eona tse mahlahahlaha, litlama tse ncha le litatso tse ngata tse fapaneng.

Le ha lijo le likhetho li fapana ho pholletsa le India, batho ba bangata ba latela lijo tse ipapisang le limela. Hoo e ka bang 80% ea baahi ba India ba sebelisa Bohindu, e leng bolumeli bo khothalletsang lijo tsa batho ba sa jeng nama kapa tsa lacto-vegetarian.

Lijo tsa setso tsa Maindia li hatisa ho ja lijo tse ngata tsa limela tse kang meroho, lensisi le litholoana, hammoho le tšebeliso e tlase ea nama.

Leha ho le joalo, botenya ke bothata bo ntseng bo eketseha ho baahi ba Maindia. Ka phumaneho e ntseng e hola ea lijo tse ntlafalitsoeng, India e bone ho eketseha ha botenya le mafu a sa foleng a amanang le botena joalo ka lefu la pelo le lefu la tsoekere (,).

Sengoloa sena se hlalosa mokhoa oa ho latela lijo tse nepahetseng tsa Maindia tse ka khothalletsang boima ba 'mele. E kenyelletsa litlhahiso mabapi le hore na ke lijo life tseo u lokelang ho li ja le ho li qoba le mehlala ea lijo bakeng sa beke e le 'ngoe.

Lijo tse tloaelehileng tsa Maindia tse phetseng hantle

Lijo tsa setso tsa Maindia tse ipapisang le limela li shebana le lisebelisoa tse ncha, tse felletseng - lijo tse nepahetseng ho khothaletsa bophelo bo botle.

Hobaneng ha o lokela ho ja lijo tsa India tse ipapisang le limela?

Lijo tse thehiloeng lijalong li amahanngoa le melemo e mengata ea bophelo bo botle, ho kenyelletsa kotsi e tlase ea lefu la pelo, lefu la tsoekere le mofetše o itseng o kang mofetše oa matsoele le mala (,,).

Ho feta moo, lijo tsa Maindia, haholo-holo, li hokahantsoe le kotsi e fokotsehileng ea lefu la Alzheimer. Bafuputsi ba lumela hore sena se bakoa ke tšebeliso e tlase ea nama le ho hatisa meroho le litholoana ().

Ho latela lijo tse nepahetseng tsa India tse tsoang lijalong ho ka thusa ho fokotsa kotsi ea mafu a sa foleng, empa ho ka khothatsa le ho theola boima ba 'mele.

E Akarelletsa Lihlopheng Life tsa Lijo?

Lijo tsa Maindia li na le lijo tse matlafatsang tse kang lithollo, lensisi, mafura a phetseng hantle, meroho, lebese le litholoana.

Lijo tsa batho ba bangata ba Maindia li susumetsoa haholo ke bolumeli, haholoholo Bohindu. Bolumeli ba Mahindu bo ruta ho hloka pefo le hore lintho tsohle tse phelang li lokela ho ananeloa ka ho lekana.

Ke ka hona ho khothalletsoang phepo ea meroho ea meroho, 'me ho ja nama, likhoho, tlhapi le mahe hoa nyahamisoa. Li-Lacto-limela li ja, leha ho le joalo, li ja lihlahisoa tsa lebese.

Lijo tsa meroho tse nang le phepo e nepahetseng tsa meroho li lokela ho shebana le lithollo, lensisi, lebese, meroho, litholoana le mafura a phetseng hantle joalo ka oli ea coconut.

Linoko tse kang turmeric, fenugreek, coriander, ginger le kumine li ka pele ho lijana tsa setso, li eketsa tatso e enneng le melemo e matla ea phepo e nepahetseng.

Turmeric, e leng e 'ngoe ea linoko tse tsebahalang haholo tse sebelisoang India, e ketekoa ka lebaka la thepa ea eona e khahlanong le ho ruruha, antibacterial le anticancer ().

Motsoako oa turmeric o bitsoang curcumin o fumanoe o loants'a ho ruruha 'meleng, o ntlafatsa ts'ebetso ea boko le ho fokotsa lisosa tsa kotsi tsa lefu la pelo (,,).

Lijo tse nepahetseng tsa Maindia li shebana le litataiso tsa meroho ea meroho 'me li totobatsa lijo-thollo, lensisi, meroho, litholoana, mafura a phetseng hantle, lebese le linoko.

Lijo Tse Phetseng Hantle Tseo U ka Li Jang

Ho na le lijo le lino tse ngata tse monate tseo u ka khethang ho tsona ha u latela lijo tse jang meroho bakeng sa ho theola boima ba 'mele.

Seo u ka se jang

Leka ho kenyelletsa lisebelisoa tse latelang morerong oa hau oa lijo oa letsatsi le letsatsi:

• Meroho: Litamati, spinach, eggplant, meroho ea mosetareta, okra, eiee, melon e bohloko, cauliflower, li-mushroom, k'habeche le tse ling
• Litholoana: Ho kenyelletsa limango, papaya, kharenate, guava, lilamunu, tamarind, lychee, liapole, mahapu, lipere, plums, libanana
• Linate le lipeo: Li -ashee, lialmonde, linate, li-pistachio, peo ea mokopu, peo ea sesame, peo ea mahapu le tse ling
• Lijo tsa linaoa: Linaoa tsa Mung, lierekisi tse mahlo a matsho, linaoa tsa liphio, lensisi, linaoa le li-chickpea
• Metso le methapo: Litapole, lihoete, litapole, turnips le yam
• Lihlahisoa tsohle: Raese e sootho, raese ea basmati, nyalothe, buckwheat, quinoa, harese, poone, bohobe ba lijo-thollo kaofela, amaranth, mabele
• Lebese: Cheese, yogurt, lebese, kefir, ghee
• Litlama le linoko: Konofolo, ginger, cardamom, kumine, coriander, garam masala, paprika, turmeric, pepere e ntšo, fenugreek, basil le tse ling
• Mafura a phetseng hantle: Lebese la kokonate, lebese le nang le mafura a mangata, avocado, oli ea kokonate, oli ea mosetareta, oli ea mohloaare, oli ea matokomane, oli ea sesame, ghee
• Mehloli ea liprotheine: Tofu, linaoa, lebese, linate le lipeo

Lijo le lijo tse bobebe li lokela ho shebana le lijo tse ncha, tse felletseng tse khabisitsoeng ka litlama le linoko.

Ntle le moo, ho eketsa meroho e seng ea starchy joaloka meroho, li-eggplant kapa tamati lijong tsa hau ho tla u fa matla a fiber a ka u thusang hore u khotsofale nako e telele kamora ho ja.

Seo u lokelang ho se noa

Tsela e bonolo ea ho fokotsa lik'halori tse ngata le tsoekere ke ho qoba lino tse tsoekere le lero. Lino tsena li ka ba le lik'hilojule tse ngata le tsoekere, tse ka amang tahlehelo ea boima ba 'mele hampe.

Khetho ea seno se nepahetseng e kenyelletsa:

• Metsi
• Metsi a phatsimang
• Tee e sa tsoakoang e kenyelletsa tee ea Darjeeling, Assam le Nilgiri

Lijo tse nepahetseng tsa Maindia li lokela ho shebana le lisebelisoa tse ncha tse kang meroho, litholoana, li-tubers, limela tsa lijo-thollo, lijo-thollo, mafura a phetseng hantle le lino tse sa tsoekere.

Lijo tse se nang phepo tse lokelang ho qojoa

Ho khetha lijo le lino tse phehiloeng haholo, tse nang le tsoekere kapa lik'hilojule tse ngata ho ka senya boiteko ba hau ba ho theola boima ba 'mele.

Hase feela hore lintho tse kang lipompong, lijo tse halikiloeng le soda ha li ntle bakeng sa ho theola boima ba 'mele - ha li molemo bakeng sa bophelo bo botle ka kakaretso.

Ho ja lijo tse ntlafalitsoeng haholo le lihlahisoa tse nang le lintho tse tsoekere ho ka eketsa kotsi ea mafu a sa foleng.

Mohlala, ho noa lino tse tsoekere tse tsoekere joalo ka soda, kotlo ea litholoana le maro letsatsi le leng le le leng ho amahanngoa le likotsi tse eketsehileng tsa lefu la tsoekere, botenya le lefu la pelo ().

Hape, ho ja lijo tse se nang phepo ho ka etsa hore ho be thata ho uena ho theola mafura le ho boloka boima ba 'mele bo phetseng hantle.

Bakeng sa bophelo bo botle, fokotsa lijo tse latelang kapa u li qobe ka botlalo:

• Lino tse tsoekere: Soda, lero la litholoana, tee e tsoekere, lassi e monate, lino tsa lipapali
• Lijo tse nang le tsoekere e phahameng: Candy, ice cream, cookies, pudding ea raese, liphaphatha, likuku, yogurt e tsoekere, lijo-thollo tse nang le tsoekere e ngata, li-biscuits tse silang lijo
• Li-sweeteners: Jaggery, tsoekere, mahe a linotši, lebese le khutsitsoeng
• Lisoso tse tsoekere: Liaparo tsa salate tse nang le tsoekere e eketsehileng, ketchup, barbecue sauce, li-curries tse tsoekere
• Lijo tse nang le mafura a mangata: Lijo tse potlakileng joalo ka McDonald's, li-fries tsa french, li-chips, lijo tse halikiloeng, bhujia
• Lithollo tse hloekisitsoeng: Lihlahisoa tse kenyelletsang bohobe bo bosoeu, pasta e tšoeu, libiskiti
• Mafura a Trans: Margarine, vanaspati, lijo tse potlakileng, lijo tse tsoetsoeng haholo
• Lioli tse hloekisitsoeng: Oli ea Canola, oli ea soya, oli ea poone le oli e kopantsoeng

Le ha ho le hantle hore o natefeloa ke ho nooa ka linako tse ling, ho lekanyetsa lijo le lino tse thathamisitsoeng kaholimo ho molemo bakeng sa bophelo bo botle ka kakaretso.

Ho qoba lino tse tsoekere, lijo tse potlakileng, lintho tse halikiloeng le lihlahisoa tse nang le tsoekere e ngata li ka u thusa ho theola boima ba 'mele le ho phela hantle.

Lenaneo la Mohlala oa India le Phetseng Hantle bakeng sa Beke e le 'Ngoe

Ka tlase ke mofuta oa sampole oa beke e le 'ngoe oa mehlala ea India e shebaneng le lijo tse ncha, tse matlafatsang.

U ka e fetola ho latela litlhoko tsa hau tsa likhalori, lithibelo tsa lijo le likhetho tsa lijo.

Mantaha

• Lijo tsa hoseng: Sambar e nang le idli ea raese e sootho
• Lijo tsa mots'eare: Roti ea lijo-thollo tse nang le meroho e tsoakiloeng
• Lijo tsa mantsiboea: Tofu curry e nang le meroho e tsoakiloeng le salate e ncha ea spinach

Labobeli

• Lijo tsa hoseng: Chana dal lipanekuku tse nang le meroho e kopaneng le khalase ea lebese
• Lijo tsa mots'eare: Chickpea curry e nang le raese e sootho
• Lijo tsa mantsiboea: Khichdi e nang le salate ea lehlōmela

Laboraro

• Lijo tsa hoseng: Phala ea sinamone ea Apple e entsoeng ka lebese mme e tlatsitsoe ka lialmonde tse halikiloeng
• Lijo tsa mots'eare: Roti ea lijo-thollo kaofela le tofu le meroho e kopaneng
• Lijo tsa mantsiboea: Palak paneer e nang le raese e sootho le meroho

Labone

• Lijo tsa hoseng: Yogurt e nang le litholoana tse sehiloeng le peo ea soneblomo
• Lijo tsa mots'eare: Roti ea lijo-thollo kaofela le subji ea meroho
• Lijo tsa mantsiboea: Chana masala e nang le raese ea basmati le salate e tala

Labohlano

• Lijo tsa hoseng: Dalia ea meroho le khalase ea lebese
• Lijo tsa mots'eare: Sambar ea meroho le raese e sootho
• Lijo tsa mantsiboea: Tofu curry e nang le litapole le meroho e kopaneng

Moqebelo

• Lijo tsa hoseng: Li-parathas tsa Multigrain tse nang le avocado le papaya e sehiloeng
• Lijo tsa mots'eare: Salate e kholo e nang le rajma curry le quinoa
• Lijo tsa mantsiboea: Li-pancake tsa lentil tse nang le tofu tikka masala

Sontaha

• Lijo tsa hoseng: Phala ea Buckwheat e nang le mango e sehiloeng
• Lijo tsa mots'eare: Sopho ea meroho e nang le lijo-thollo tse ngata
• Lijo tsa mantsiboea: Tofu e phehiloeng ka Masala e nang le khari ea meroho

Metsi a nooang, seltzer kapa tee e sa tsoekere e nang le lipakeng le nakong ea lijo e tla u boloka u le metsi ntle le ho eketsa likhalori tse eketsehileng.

Etsa bonnete ba hore o ja meroho e mengata e se nang setache lijong tsohle, hammoho le mehloli ea mafura le liprotheine tse phetseng hantle.

Sena se tla u boloka u ikutloa u tletse letsatsi lohle le ho fokotsa menyetla ea ho ja ho tlōla.

Morero oa phepo e nepahetseng ea "lacto-vegetarian" o lokela ho rua meroho, litholoana, mehloli ea liprotheine tsa batho ba sa jeng nama le mafura a phetseng hantle.

Likhetho tsa Snack tse phetseng hantle

Ho nkela khalori e phahameng, lijo tse tsoekere tse tsoekere ka likhetho tse phetseng hantle ho ka khothaletsa ho theola boima ba 'mele le ho u thusa hore u lule u le tseleng ea ho fokotsa boima ba' mele.

Joalo ka lijo, li-snacks tse nang le phepo li lokela ho its'etleha ka lisebelisoa tse ncha, tse felletseng.

Mona ke mehopolo e bobebe ea ho theola boima ba 'mele:

• Linate tse nyane tse tletseng letsoho
• Litholoana tse tšetsoeng ka yogurt e sa tsoekere
• Chaat ea meroho
• Salate ea lehlōmela
• Peo ea mokopu e halikiloeng
• Litholoana tse tšetsoeng ka linate kapa botoro ea linate
• Li-chickpeas tse halikiloeng (channa)
• Hummus le meroho
• Salate ea linaoa
• Li-popcorn tse letsoai
• Kefir e sa tsoekere
• Motsoako oa maiketsetso o entsoeng ka maiketsetso
• Peo ea Fennel
• Litholoana tse ncha tse nang le chisi
• Sopho ea meroho e thehiloeng moro

Haeba u lakatsa ho ja seneke se monate ho ba le tee ea mantsiboea, ho hlakola sopho ea hau e tloaelehileng bakeng sa litholoana tse sa tsoa khuoa ho ka u thetsa.

Bakeng sa khetho e 'ngoe ea lijo tse tsoekere tse phetseng hantle, yogurt e sa tsoakoang e nang le litholoana tse phehiloeng le linate tse monate bakeng sa motsoako o khotsofatsang.

Ha u khetha seneke, khetha khetho e nang le phepo e nang le tsoekere e tlase le limatlafatsi tse ngata. Meroho, litholoana, chisi, linate, lipeo le yogurt e sa tsoekere kaofela li etsa likhetho tse ntle tsa seneke.

Litsela tse bohlale tsa ho theola boima ba 'mele

Ntle le ho tsepamisa mohopolo lijong tse ncha, ho na le liphetoho tse ling tsa bophelo tse ka u thusang ho theola boima ba 'mele.

Ho feta moo, ho latela mekhoa e latelang e phetseng hantle ho ka u thusa ho boloka boima ba 'mele bo phetseng hantle nakong ea bophelo ba hau.

Eketsa Ketsahalo

Ho theha khaello ea likhalori e tla u thusa ho theola boima ba 'mele, ho bohlokoa ho eketsa palo ea tšebetso letsatsing la hau.

Fumana ketsahalo eo u e ratang, ekaba papali kapa ho ikoetlisa.

Le ha o sa ikoetlise ka semmuso, leka ho eketsa palo ea mehato eo o e nkang letsatsi le letsatsi. Ke tsela e bonolo ea ho chesa lik'hilojule tse ngata le ho phela hantle.

Ho theola boima ba 'mele, ipehele pakane ea mehato e 10 000 ka letsatsi mme o fihlelle ho fihlela pakane eo ka nako.

Itloaetse ho ja ka kelello

Batho ba bangata ba ja ba matha kapa ba ja lijo ha ba ntse ba ferekane.

Sebakeng seo, etsa ntlha ea ho tsepamisa mohopolo lijong tsa hau mme u ele hloko maikutlo a tlala le botlalo.Ke mokhoa o motle oa ho tloaelana haholo le 'mele oa hau.

Ho ja butle haholo ho ka ts'ehetsa ho theola boima ba 'mele ka ho eketsa maikutlo a botlalo le tlala e fokotsehang ().

Tloaelo e 'ngoe e sebetsang ea ho laola tsela eo u jang ka eona ke ho qoba ho ja ka pel'a thelevishene kapa ha u ntse u phenya-phenya web.

Etsa Likhetho Tse Bohlale

Ho ja hantle ho ka ba thata, kahoo ipehele lipakane pele ho nako 'me u li khomarele.

Sena se ka u thusa ho boloka moralo oa hau, leha o ikutloa o lekeha ho etsa khetho e sa nepahalang ea lijo, joalo ka ha o ntse o thabela botsoalle le metsoalle kapa ba lelapa.

Ho ikhopotsa hore na hobaneng o batla ho phela hantle ho ka o etsa hore o ikutloe o le matla mme ho o lebelle ho etsa liqeto tse bohlale tsa lijo le mokhoa oa bophelo.

Ho ba mafolofolo haholoanyane, ho ja lijo tse nang le kelello le ho ikhopotsa sepheo sa hau sa bophelo bo botle le bophelo bo botle ke lisebelisoa tse ntle haholo tse ka u thusang ho lula tseleng.

Lethathamo la Mabenkele a Lahlehelang Boima ba 'mele

Ho ba le lisebelisoa matsohong a hao ho pheha lijo tse matlafatsang le ho ja lijo tse bobebe lapeng ho bohlokoa bakeng sa ho theola boima ba 'mele.

Kahoo beha sehatsetsing sa hau le lijong tsa hau lijo tse phetseng hantle. E tla u susumelletsa ho hlahloba tsebo ea hau ea ho pheha le ho leka lipepepe tse ncha.

Liphuputso li bonts'a hore batho ba phehang lijo tse ngata hae ba na le monyetla oa ho ba le boleng bo holimo ba phepo, boima bo phetseng hantle le mafura a tlase 'meleng ho feta ba jang lijo malapeng khafetsa ().

Lintho tse ling tse phetseng hantle tseo u ka li kenyang lenaneng la hau la mabenkele ke tsena:

• Meroho: Meroho, cauliflower, litlama, lihoete, pelepele, konofolo, eggplant
• Litholoana: Liapole, fragole, limango, papaya, banana, morara
• Lihlahisoa tse hoamisitsoeng: Meroho e tsoakiloeng le litholoana tse hoamisitsoeng
• Lithollo: Li-habore, nyalothe, quinoa, mahobe a lijo-thollo kaofela, raese e sootho
• Lijo tsa linaoa: Leleme, linaoa, linaoa
• Linate: Lialmonde, li-pistachios, li-cashews
• Peo: Peo ea soneblomo, peo ea mokopu, peo ea lotus
• Lebese: Lebese, yogurt e sa tsoekere, kefir e sa tsoekere, li-cheeses, curd
• Li-condiments: Letsoai la leoatle, pepere, turmeric, ginger, paprika, sinamone
• Meroho e matlafatsang: Litapole, litapole, parsnip, mokopu, poone
• Liprotheine: Tofu, lihlahisoa tsa lebese, linaoa, hummus
• Mafura a phetseng hantle: Oli ea mohloaare, kokonate e sa tsoekere, oli ea kokonate, ghee, oli ea sesame, avocado, botoro ea peanut
• Lino: Tee e tala, kofi, metsi a phatsimang, tee ea Darjeeling

Tsepamisa maikutlo ho tlatsa kariki ea hau ka lijo tse ncha. Hangata tsena li fumaneha ka bongata lebenkeleng la korosari.

Lishelefo tse bohareng ba lebenkele li atisa ho ba le lijo tse pakiloeng le tse hlophiloeng, tseo u lokelang ho li boloka li le tlase lijong tsa hau.

Reka lijo-thollo, linate le lipeo ka bongata ho boloka chelete le ho bokella lintho tse tloaelehileng tseo u li sebelisang khafetsa.

Ntle le moo, lula mosebetsing 'me u qobe lijo tse hohelang ka ho etsa lethathamo la korosari le ho reka feela lintho tseo u li ngotseng pele ho nako.

Ho pheha lijo tse ngata lapeng ho tla u lumella ho boloka chelete le ho etsa liteko ka kichineng. E kanna ea u thusa ho theola boima ba 'mele. Ho qala, etsa lethathamo la mabenkele a rekisang lintho tse ncha, tse nang le phepo.

Ntlha ea Bohlokoa

Ho latela lijo tsa Maindia tse sa jeng nama ea meroho ke tsela e ntle ea ho theola boima ba 'mele.

E tla u thusa ho fokotsa lijo tse nang le tsoekere le lino tse tahang, ho ja meroho e mengata le ho eketsa protheine eo u e jang. Kenya boikoetliso ba kamehla mokhoeng oa hau oa bophelo ho matlafatsa bophelo ba hau le tahlehelo ea boima ba 'mele le ho feta.

Ho kenyelletsa mofuta o le mong kapa tse peli tsa lijo kapa phetoho ea bophelo e thathamisitsoeng kaholimo ho tloaelo ea hau ho ka u thusa hore u phele hantle u be u thabe.