Lijo tsa Maindia Bakeng sa Tahlehelo ea Boima ba 'Mele: Lijo Tseo U Lokelang ho Li Ja, Lijo Tseo U Lokelang ho li Qoba le Tse Ling

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Ho na le khopolo e fosahetseng e tloaelehileng mabapi le lijo tsa Maindia hore e na le linoko le oli feela. Leha ho le joalo, linoko tse mahlahahlaha, litlama tse ncha le motsoako o sa feleng oa litatso ke tsela ea bophelo bo botle - ha li sebelisoa ka tsela e nepahetseng. Le ha lijo tse seng tsa meroho li jeoa haholo naheng, batho ba bangata ba latela lijo tse ipapisang le limela [1] .

Lijo tsa Maindia ke moepo oa khauta oa lijo tse nang le fiber, tse nang le melemo e mengata ea bophelo bo botle e kenyelletsang ho khothaletsa ho theola boima ba 'mele, ho fokotsa litakatso tse sa batleheng, ho theola maemo a tsoekere maling, ho loantša ho sokela, le ho fokotsa menyetla ea ho otloa ke seterouku le ho sokela [pedi] [3] .

Lijo tsa setso tsa Maindia li na le lijo tse ngata tsa limela tse kang meroho, lensisi le litholoana, hammoho le tšebeliso e tlase ea nama [4] . Ho latela phepo e nepahetseng ea Maindia - e ka ba ea limela ka ho felletseng kapa motsoako oa lijo tse sa jeng nama le tsa meroho ho netefalitsoe hore e khothalletsa ho theola boima ba 'mele.

Ha e sebelisoa ka tsela e nepahetseng, metsoako ea lijo tsa Maindia e ka u thusa ho fokotsa boima ba 'mele ka tsela e phetseng hantle. Kahoo, ha re shebeng. Re tla tsepamisa maikutlo lijong tsa Maindia tse ipapisang le limela, tse atisang ho lateloa naheng.

Lijo tsa India bakeng sa Tahlehelo ea Boima ba 'mele

Lijo tsa Maindia li na le lik'habohaedreite tse ngata tse sa hlalosoang. Ho feta moo, molao-motheo oa 'mele ea rona le maemo a leholimo a tropike a hloka lijo tse matlafatsang haholo. Kahoo, lijo tsohle tsa Maindia bakeng sa ho theola boima ba 'mele ha lia lokela ho re makatsa [5] .

Lijo tse itšetlehileng ka limela li 'nile tsa amahanngoa le melemo e mengata ea bophelo bo botle, ho kenyeletsoa kotsi e tlase ea lefu la pelo, lefu la tsoekere le maemo a mang a bophelo bo botle [6] . Liphuputso li hokahanya lijo tsa Maindia le kotsi e fokotsehileng ea lefu la Alzheimer's, le nahanoang ka lebaka la tšebeliso e tlase ea nama le ho hatisa meroho le litholoana [7] .

Lijo tsa Maindia li na le lijo tse matlafatsang tse kang lithollo, lensisi, mafura a phetseng hantle, meroho, lebese le litholoana. Leha ho le joalo, ha ho bolele hore ho ja nama, likhoho, tlhapi le mahe hoa nyahamisoa. Lijo tsa India, joalo ka ha bohle re tseba, li hatisa ts'ebeliso ea linoko tse phetseng hantle joalo ka turmeric, fenugreek, coriander, ginger le kumine [8] [9] .

Lijo Tseo U ka li Kenyelletsang Lijong Tsa India Bakeng sa Ho Theola Boima ba 'mele

Lihlahisoa tsohle : Raese e sootho, raese ea basmati, nyalothe, quinoa, harese, poone, bohobe ba lijo-thollo le mabele ke khetho e ntle bakeng sa leeto la ho theola boima ba 'mele [10] [leshome le motso o mong] [12] .

Meroho Tse ling tsa likhetho tse ntle ka ho fetisisa tseo u ka li kenyang lijong tsa hau tsa boima ba 'mele ke tamati, spinach, eggplant, menoana ea basali, eiee, cauliflower, li-mushroom le k'habeche [13] .

Litholoana : Kenyelletsa limango, papaya, kharenate, guava, mahapu, lipere, plums le libanana [14] .

Meroho : Linaoa tsa Mung, lierekisi tse mahlo a matsho, linaoa tsa liphio, lensisi, linaoa le li-chickpea li molemo haholo molemong oa ho fokotsa boima ba 'mele [leshome le metso e mehlano] .

Linate le lipeo : Cashews, lialmonde, matokomane, li-pistachio, peo ea mokopu, peo ea sesame le peo ea folaxe ke tse ling tsa likhetho tse ntle le tse phetseng hantle [16] .

Litlama le linoko Eketsa konofolo, ginger, cardamom, kumine, coriander, garam masala, paprika, turmeric, pepere e ntšo, fenugreek, basil jj.

Bakeng sa protheine, o ka kenyelletsa tofu, linaoa, lebese, linate le lipeo lijong tsa hau [17] . Hape, khetha mafura a phetseng hantle joalo ka lebese la coconut, oli ea mosetareta, oli ea mohloaare, oli ea matokomane, oli ea sesame, ghee jj.

Lijo Tseo U Lokelang ho li Qoba Lijong Tsa India Bakeng sa Ho Theola Boima ba 'mele

Ho tlameha hore o khese lijo le lino tse phehiloeng haholo, tse nang le tsoekere kapa lik'halori tse ngata, hobane ke e 'ngoe ea lira tse kholo leetong la hau la ho theola boima ba' mele. [18] . Mokhoa o bonolo oa ho fokotsa lik'halori tse ngata le tsoekere ke ho qoba lino tse tsoekere le lero [19] .

Qoba lijo tse latelang e le hore u tle u lule u le tseleng ea leeto la hau la boima [mashome a mabeli] .

• Lino tse tsoekere tse kang tee e tsoekere, lassi e monate, lino tsa lipapali.
• Lijo tse nang le tsoekere e phahameng joalo ka li-cookies, pudding ea raese, liphaphatha, likuku jj.
• Li-sweeteners tse kang jaggery, mahe a linotši le lebese le koahetsoeng.
• Lijo tse nang le mafura a mangata joalo ka li-fries tsa french, li-chips, lijo tse halikiloeng, bhujia [mashome a mabeli a motso o le mong] .
• Mafura a Trans joalo ka majarine, vanaspati, lijo tse potlakileng [22] .

Leha ho le joalo, ha se tlolo ea molao ho natefeloa ka linako tse ling - empa etsa bonnete ba hore o lekanyetsa lijo le lino tse thathamisitsoeng lijong ho qoba karolo mona.

Lijo tsa Maindia Bakeng sa Tahlehelo ea Boima ba 'Mele - Sample Menu

Re u file lethathamo la lijo tseo u ka li kenyelletsang lijong tsa boima ba 'mele - lenane le arotsoe ho latela lijo tsa hoseng, tsa mots'eare le tsa mantsiboea. Ka kopo hlokomela hore ona ke mohlala oa lijo 'me ka kopo ikopanye le setsebi sa phepo e nepahetseng pele u kenya eng kapa eng lijong tsa hau, e le ho qoba (haeba) mathata afe kapa afe.

Likhetho tsa lijo tsa hoseng : Sambar e nang le raese e sootho ea idli, yoghurt e nang le litholoana tse sehiloeng, dalia ea meroho le khalase ea lebese, li-parathas tsa multigrain tse nang le meroho e kopantsoeng, motoho o nang le litholoana tse halikiloeng.

Lijo tsa mots'eare Sopho ea meroho e nang le roti ea lijo-thollo tse ngata, salate e kholo e nang le rajma curry le quinoa, roti ea lijo-thollo e nang le subji ea meroho, sambar le raese e sootho, chickpea curry le raese e sootho.

Likhetho tsa lijo tsa mots'eare : Tofu curry e nang le meroho e tsoakiloeng le salate e ncha ea spinach, chana masala le raese ea basmati le salate e tala, palak paneer e nang le raese e sootho le meroho.

U ka noa metsi a futhumetseng kapa tee e sa tsoekere ka nako le lipakeng tsa lijo.

Malebela a ho latela lijo tsa India bakeng sa ho theola boima ba 'mele

• Sebelisa lik'habohaedreite tse lekaneng [2. 3]
• Eketsa file ea hau ea protheine ho ja [24]
• Faeba ho o boloka o kgotshe nako e telele [25]
• Khetha bakeng sa mafura a phetseng hantle [26]
• Ja litholoana le meroho e sa tsoa khuoa [27]
• Sebelisa litlama le linoko ha u pheha [28]
• Hlahloba phepelo ea hau ea metsi [29]
• Rera lijo tsa hau [30]

Ka Tsebiso ea ho Qetela ...

Pele o qala ho ja, haholo-holo e reretsoeng ho theola boima ba 'mele, etsa bonnete ba hore o ea ho setsebi sa phepo e nepahetseng' me u phehe lijo tse loketseng mokhoa oa hau oa letsatsi le letsatsi. Hopola hore ho ja feela lijo tsena e tla ba tharollo ea boloi bakeng sa mathata a hau a boima. Lijo li sebetsa hantle haholo joaloka motlatsi oa bophelo bo botle ba 'mele le tloaelo ea ho ikoetlisa eseng joalo ka tse nkang sebaka.

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang