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Mariha a India a teng mme ho joalo le ka serame. Ho tloha ka Tshitwe ho isa Hlakola, likarolo tse ngata tsa naha li aparetsoe ke boemo ba leholimo ba serame, ka Delhi, Tawang, Leh le Gulmarg e le tsona tse batang ka ho fetesisa naheng. Likhoeli tse batang ka ho fetesisa li tloha ka Tshitwe le Pherekhong ha lithemparetjha li le karolelano ea 10 -15 ° C
Litsebi tsa bophelo bo botle li re ha ba ntse ba bokella liaparo tsa mariha le ho lokisa hitara lapeng, hangata batho ba lebala tsela ea bohlokoa ebile e bonolo ho feta ea ho ja lijo tsa mariha tse ka u thusang ho futhumala le ho phela hantle nakong ea likhoeli tse batang.
Nako ea Mariha Le Mekhoa ea Lijo
Linako tsa selemo li fetohile, empa hobaneng litloaelo tsa hau tsa lijo li sa fetohe? Mariha ke nako eo u itjoang mekhoeng e mengata ea ho ja ho iphuthumatsa le ho iketla. Ke 'nete hape hore' mele ea rona e hloka matla a mangata nakong ea mariha ho iphuthumatsa. Ka hona, likhalori li chesoa ka potlako mme le sekhahla sa metabolism se phahame nakong ea likhoeli tsa mariha (bonase: sena se thusa ho potlakisa tahlehelo ea mafura a mpa).
Mariha, o hloka ho ja lijo tse eketsang boits'ireletso ba mmele oa hau, hobane menyetla ea ho ts'oaroa ke mafu le mafu a amanang le serame a phahame. [1] . Empa, haeba u hlokomela seo u se jang, u ka itšireletsa ho hlaselehang habonolo ke mafu a tšoaetsanoang ke moea a kang sefuba le ntaramane, ka ho eketsa lijo lijong tsa hau tsa mariha tse ka thusang ho ntlafatsa boits'ireletso ba hau le ho u boloka u phetse hantle [3] .
Bala sengoliloeng ho fumana lijo tsa mariha tsa India (le tse ling) tsa mariha tse ka u thusang ho futhumala le ho se kula.
1. Moratuoa
E 'ngoe ea lijo tse ntlehali mariheng a India, mahe a linotši a na le limatlafatsi tse ngata le tsoekere ea tlhaho e u fang matla a potlakileng. Moratuoa e ka matlafatsa sesole sa rona sa 'mele le ho e matlafatsa, hape e qobe ts'oaetso ea tšoaetso, e ka amanang le thepa ea eona ea antibacteria [4] . Mahe a linotsi a boetse a thusa ho ba le 'metso, e leng bothata bo tloaelehileng boo batho ba bangata ba tobanang le bona mariha.
2. Ghee
Desi ghee e sebelisoa haholo India le lefats'eng ka bophara ka melemo ea eona e makatsang ea bophelo bo botle. Ghee e na le livithamini tse nang le mafura a mangata, mafura a mafura le vithamine A. Ghee e ka thusa ho leka-lekanya mocheso le mocheso oa 'mele oa hau ka lebaka la boteng ba mafura a mafura [5] .
3. Jaggery
Jaggery ke lijo tse ling tse tšelisang tse nang le lik'hilojule tse ngata 'me hangata li sebelisoa likarolong tsa India nakong ea mariha ho futhumatsa' mele [6] . Jaggery e ka eketsoa lijong tse tsoekere le lino tse nang le k'hafeine, ho boloka mmele o futhumetse.
4. Sinamone
Ho eketsa sinamone lijana tsa hau nakong ea mariha ho ka thusa ho matlafatsa metabolism ea hau mme ka hona ho fehla mocheso maemong a leholimo a batang [7] . Phofo ea sinamone e kopantsoeng le metsi a rosa e sebetsa hantle ho phekola letlalo le ommeng la mariha le ho noa metsi a kenngoeng ka sinamone ho ka thusa ho sebetsana le ho khohlela le ho bata.
5. safrone
Monko le tatso ea safrone ke khatello ea maikutlo 'me ho noa khauta ena e khubelu (senoko se turang ka ho fetesisa lefatšeng) ho thusa ho futhumatsa' mele oa hau. Pheha mefuta ea 4-5 ea safrone ka senoelong sa lebese ebe u e noa e futhumetse ho felisa mathata a mariha.
6. Mosetareta
Mosetareta ke senoko se seng se monko o monate se tsejoang hore se futhumatsa 'mele nakong ea mariha. Mosetareta o mosoeu le o mosootho o na le motsoako o moholo oa pungent o bitsoang allyl isothiocyanate, o ka nyollang mocheso oa 'mele oa hau ka tsela e phetseng hantle. [8] .
7. Peo ea Sesame
Peo ea Sesame e sebelisoa lijong tse tsoekere tsa India tse kang chikki, tse ratoang haholo likhoeling tse batang tsa mariha. Peo ena e tsebahala ka ho futhumatsa 'mele oa hau le ho u etsa hore u futhumale nakong ea mariha [9] .
8. Millet (Bajra)
E boetse e tsejoa e le nyalothe ea perela, bajra e tsebahala Rajasthan. Bajra ke lijo tse ikokobelitseng tsa India tse 'nileng tsa jeoa India ho tloha mehleng ea pele ho nalane mme ke tlatsetso e ntle lijong tsa hau nakong ea mariha. [10] . O ka etsa rotis, khichdi, meroho le nyalothe.
9. Jinja
Khemere e sebelisitsoe haholo joalo ka senoko kapa moriana oa setso lefatšeng ka bophara. Khemere e na le li-polyphenol tse hlabang tse tsejoang ka hore ke li-gingerol tse kang 6-shogaol, 6-gingerol le zingerone tse nang le litlamorao tsa thermogenic mme li tsejoa li futhumatsa 'mele. [leshome le motso o mong] .
Lijo tse ling tse ka u thusang ho futhumala nakong ea mariha:
10. Pepere ea Chili
Pelepele tsa Chili li na le metsoako ea lik'hemik'hale e bitsoang capsaicin e ka hlahisang thermogenesis ka kotloloho, ts'ebetso eo lisele tsa 'mele li fetolang matla ho e etsa mocheso. Capsaicin e baka mokelikeli o fumanoang methapong ea kutlo, e hlahisang mocheso, le ho eketsa mocheso oa 'mele [12] .
Temoso : Ts'ebeliso e fetelletseng ea pepere ea chilli e ka baka khatello ea mala ho batho ba bang. Matšoao a ona a ka kenyelletsa bohloko ba mpeng, maikutlo a tukang ka mpeng ea hau, cramp le letshollo le bohloko.
11. Pepere e Ntšo
Pepere e ntšo e na le piperine, motsoako o fanang ka pepere e ntšo tatso ea eona e hlabang, e ka thusang ho futhumatsa 'mele oa hau mariha. U ka fumana melemo ea pepere e ntšo ka ho e eketsa ho sopho e chesang le sechu.
12. Anyezi
Liieee li 'nile tsa sebelisoa meriana ea setso ea Chaena ho boloka' mele o futhumetse le ho laola boemo ba leholimo bo batang. Ho eketsa eiee (e tala) lijong tsa hau (lisalate) ho ka thusa ho phahamisa mocheso oa 'mele oa hau le ho o boloka o futhumetse nakong ea mariha a batang.
13. Konofolo
Setlama se sebelisoang haholo ho pheheng India le lijong tsa lefats'e, konofolo e na le khalsiamo e ngata, potasiamo, hammoho le metsoako e meng ea sulfuric e ntle ho thibela mafu a ho qala le ho eketsa mocheso oa 'mele oa hau hantle. [13] .
14. Meroho ea Metso
Meroho ea metso e kang turnips, lihoete, radish le li-parsnip hangata li jeoa nakong ea mariha. Hobane li na le motsoako o bitsoang allyl isothiocyanate o thusang ho futhumatsa 'mele oa hau. Litapole tse monate le tsona ke tlatsetso e nepahetseng lijong tsa hau nakong ea mariha [14] .
15. Lithollo Tsohle
Lithollo kaofela ke mohloli o motle oa lik'habohaedreite tse rarahaneng, tse nkang nako ho li sila 'meleng. Nakong ea ts'ebetso ena, 'mele o sebelisa matla a eketsehileng ho sila lijo,' me sena se etsa hore 'mele oa hau o futhumale [leshome le metso e mehlano] . Kenya lijo-thollo tse felletseng joaloka raese e sootho, oatmeal, koro e petsohileng jj ho lijo tsa hau.
16. Khomo ea likhomo
Khomo ea likhomo ke mohloli o moholo oa mafura a monounsaturated, conjugated linoleic acid (CLA) le limatlafatsi tse ling tse kang protheine, tšepe, zinki, vithamine B6, vithamine B12, vithamine D, phosphorus, magnesium le potasiamo. Ha o ja nama ea khomo, 'mele o sebelisa matla a mang ho senya lijo' me sena se hlahisa mocheso oa 'mele [16] .
Lijo tse ling tseo u ka li lekang nakong ea mariha ke tse latelang:
- Tee e tala
- Peo ea Fennel
- Turmeric (lebese la khauta, eketsa li-curries)
- Linate tse kang li-cashews le lialmonde
- Lehlōmela la Brussels
- Lehe
- Li-soups
- Lijo tsa leoatleng tse kang saalmon le tuna
- Pelepele e khubelu
Mona ke lenane la lijana tseo u ka li lekang selemong sena sa mariha, tse phetseng hantle ka mokhoa o tšoanang le tse monate:
- Gajar ka halwa (lijo tse tsoekere tsa rantipole)
- Sarson ka saag (makhasi a mosetareta)
- Sakarkand rabdi (sopho e entsoeng ka litapole tse tsoekere)
- Gond ke ladoo (marenene, phofo ea koro, lialmonde le cashew)
- Beetroot-coconut / karoti e hlohlelletsa Fry (South Indian dish beetroot thoran le carrot poriyal)
- Lapsi (e entsoeng ka ghee, litholoana tse omeletseng, koro e robehileng le morara o omisitsoeng)
- Chikki (bareng ea phepo ea Maindia e entsoeng ka linate le jaggery)
- Raab (seno se entsoeng ka phofo ea nyalothe)
- Thukpa
Ka Tsebiso ea ho Qetela…
Lijo tse phehiloeng ke e 'ngoe ea likhetho tse ntlehali mariha. E-ba le sopho e ngata, sechu le moro o entsoeng ka lijo tsa mariha. Ho molemo ho qoba lijo tse phehiloeng esale pele kapa tse pakiloeng ebe o khetha meroho le litholoana tse sa tsoa phehoa bakeng sa lijo tsa hau tsa mariha.
