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Roti kapa chapati ke bohobe ba Maindia bo phehiloeng hoo e batlang e le matlo ohle a Maindia khafetsa. Roti e entsoe ka lijo-thollo tse felletseng haholo-holo koro, ke sejo se phetseng hantle le se tloaelehileng sa lijo tsa India. Ho na le mekhoa e mengata eo chapati e lokisoang ka eona. Ho tloha bajra ho ea missi ho ea makki, ho na le mefuta e mengata ea roti e lokiselitsoeng libakeng tse ngata tsa India. Empa, ho na le li-dieters tse ngata tse nahanang hore roti kapa chapati ha e phele hantle 'meleng. Kahoo, ana ke mabaka a fokolang a ho kenyelletsa roti lijong tsa hau. Li bale pele u fihlela qeto.
Mabaka a 8 a utloahalang a ho kenyelletsa roti lijong tsa hau:
E entsoe ka lijo-thollo kaofela: Haeba u etsa roti kapa chapati ka phofo ea koro, e ka ba hantle 'meleng. Lithollo tsohle li tletse likhoele hape li na le phepo hape. Ba ruile carbs, faeba qhibilihang ka har'a le liprotheine. Sena se thusa ho matlafatsa 'mele oa hau, ho eketsa tsamaiso ea mali le ho u boloka u tletse.
Ho cheka habonolo: Ha li-rotis li etsoa ka lithollo tse felletseng, ho bonolo haholo ho sila bohobe ba India. Li qhibiliha habonolo ebe li fetela ka maleng.
E thibela ho patoa: Likhoele tse qhibilihang li etsa roti sejana se phetseng hantle sa Maindia se thibelang ho patoa. Haeba u etsa roti u sebelisa koro, e phetse hantle haholo. Leha ho le joalo, bajra rotis e etsa hore u felloe ke metsi 'meleng kahoo qoba ho ba le bajra rotis khafetsa.
E ncha: Ha hlama ea roti e halikiloe metsotso e 'maloa pele e besitsoe, e ncha ebile e phetse hantle' meleng. Mahobe a mang a belisoa mme a ka tlatsoa ka mafura le likhalori. Ho feta moo, phofo ha e soeufatsoe ka lik'hemik'hale hore e tšoarelle halelele. Kahoo, e sireletsa 'mele oa hau ho, mafu a pelo le methapo.
Lijo tse tlase tsa khalori: Haeba u sa tlotse roti ka ghee (botoro e hloekisitsoeng), e ka sebetsa hantle ho thusa ho theola boima ba 'mele. Ha li halikiloe empa li halikiloe, ka hona, li na le lik'hilojule le mafura a fokolang. Roast plain roti ntle le ghee haeba u ja lijo tsa boima ba 'mele.
Tšusumetso vata le pitta doshas: Ho ea ka litsebi tsa Ayurveda, roti e thusa ho leka-lekanya vata (e laola ho sisinyeha hohle 'meleng, ho kenyelletsa ho hema, tšilo ea lijo le methapo ea methapo e tsoang bokong) le pitta (e laola tšilo ea lijo, metabolism ea' mele le tlhahiso ea matla)
Koro e na le phepo e nepahetseng: Thollo ena kaofela ke mohloli o enneng oa vithamine (B1, B2, B3, B6, B9), tšepe, calcium, phosphorus, magnesium, potasiamo jj kahoo ha ua lokela ho qoba roti lijong tsa hau.
E fokotsa kotsi ea mofets'e: Vithamine E, faeba e qhibilihang le selenium ho rotis e fokotsa kotsi ea mofetše 'meleng. Kahoo, ke le leng la mabaka a matle ho kenyelletsa roti lijong tsa hau.
Ana ke mabaka a fokolang a ho kenyelletsa roti lijong tsa hau tsa lijo. E-ba le roti ea koro e nang le kheri, dal kapa sabzi ebe u e kopanya le yoghurt kapa salate.
