ʻO ka Hoʻolālā Meaʻai India ʻOi Loa no ka Loss Kaumaha

Anter

• ʻO kahi papaʻai India maʻamau ke olakino
• No ke aha e ʻai ai i kahi papaʻai India?
• He aha nā pūʻulu meaʻai e hoʻopili ai?
• Nā Meaʻai Healthy e ʻAi ai
• He aha e ʻai ai
• He aha e inu ai
• Nā Mea ʻai pono ʻole e hōʻalo ai
• Kahi Papa Kuhikuhi Mea ʻInikia olakino no hoʻokahi pule
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Pōʻaono
• Lāpule
• Nā Koho Paʻa Mea Ola
• Nā Ala Akamai e Lilo i ke Kaumaha
• E hoʻonui i ka hana
• Hoʻomaʻamaʻa i ka ʻai ʻana me ka noʻonoʻo
• Hana i nā koho akamai
• ʻO kahi papa inoa kūʻai aloha aloha kaumaha
• Ka Laina Lalo

ʻIke ʻia ka meaʻai India no kāna mau mea ʻala, nā mea kanu hou a me nā ʻano ʻono like ʻole.

ʻOiai ʻokoʻa kaʻai a me nā makemake ma India holoʻokoʻa, ʻo ka hapa nui o ka poʻe e ukali nei i ka papaʻai i hoʻokumu ʻia i nā mea kanu. Ma kahi o 80% o ka heluna kanaka India e hoʻomaʻamaʻa nei i ka Hindu, kahi hoʻomana e hāpai ana i ka meaʻai vegetarian a i ʻole lacto-vegetarian.

Hoʻomaopopo ka papaʻai India maʻamau i ka nui o ka lawe ʻana i nā meaʻai mea kanu e like me nā mea kanu, nā lihi a me nā hua, a me ka ʻai haʻahaʻa o ka ʻiʻo.

Eia nō naʻe, piʻi nui ka momona i ka heluna kanaka India. Me ka ulu ʻana o ka loaʻa o nā meaʻai i hana ʻia, ua ʻike ʻo India i ka piʻi ʻana o ka momona a me nā maʻi maʻi e pili ana i ka momona e like me ka maʻi puʻuwai a me ka maʻi diabetes (,).

Hōʻike kēia ʻatikala pehea e ukali ai i ka papaʻai India olakino hiki ke hāpai i ka pohō kaumaha. Pākuʻi ʻia nā manaʻo e pili ana i nā meaʻai e ʻai ai a hōʻalo a me kahi papa kuhikuhi no hoʻokahi pule.

ʻO kahi papaʻai India maʻamau ke olakino

Nānā nā papaʻai India ma nā mea kanu kuʻuna i nā mea hou, nā meaʻai āpau - nā meaʻai kūpono e hāpai i ke olakino maikaʻi.

No ke aha e ʻai ai i kahi papaʻai India?

Hoʻopili ʻia nā papaʻai mea kanu me nā pono olakino he nui, e like me ka haʻahaʻa o ka maʻi puʻuwai, ka maʻi kō a me kekahi mau maʻi maʻi maʻi e like me ka umauma a me ka maʻi ʻaʻai kolona (,,).

Hoʻohui ʻia, ua hoʻopili ʻia ka papaʻai India, ke ʻano, i ka hōʻemi ʻia ʻana o ka maʻi o Alzheimer. Manaʻo nā kānaka noiʻi pili kēia i ka liʻiliʻi o ka ʻai o kaʻiʻo a me ka manaʻo nui i nā mea kanu a me nā hua ().

Ma hope o ka olakino mea kanu i hoʻonohonoho pono ʻia me ka mea kanu India ʻaʻole paha e kōkua i ka hōʻemi ʻana i ka hopena o ka maʻi maʻi mau, akā hiki nō ke hoʻoikaika i ka hōʻemi kino.

He aha nā pūʻulu meaʻai e hoʻopili ai?

Māʻona ka papaʻai India i nā meaʻai momona e like me ka palaoa, ka lihi, nā momona momona, nā mea kanu, ka waiū a me nā huaʻai.

Hoʻololi nui ʻia nā papaʻai o ka hapa nui o nā kānaka India e ka haipule, ʻo ia hoʻi ka Hindu. Ua aʻo ka hoʻomana Hindu i ka nonviolence a me nā mea ola āpau e like ka waiwai.

ʻO ia ke kumu e paipai ai i ka papaʻai lacto-vegetarian, a hoʻonāwaliwali ka ʻai ʻana i kaʻiʻo, nā moa, nā iʻa a me nā hua manu. ʻAi nō nā Lacto-vegetarians i nā huahana waiū.

Pono ka papaʻai lacto-vegetarian olakino e nānā i nā hua, nā lihi, nā waiū, nā huaʻai a me nā momona maikaʻi e like me ka aila niu.

ʻO nā mea ʻala e like me ka turmeric, fenugreek, coriander, ginger a me kumino ka mea i mua o nā kīʻaha kuʻuna, me ka hoʻohui ʻana i ka ʻono momona a me nā pono pono kino nui.

ʻO Turmeric, kekahi o nā mea ʻala i makemake nui ʻia e hoʻohana ʻia ma India, hoʻolauleʻa ʻia no kāna anti-inflammatory, antibacterial and anticancer ().

Ua loaʻa kahi mea hoʻohui i ka turmeric i kapa ʻia ʻo curcumin e hakakā i ka mumū i loko o ke kino, hoʻomaikaʻi i ka hana o ka lolo a hoʻemi i nā mea o ka maʻi puʻuwai (,,).

Kuhi ka papaʻai India olakino i nā alakaʻi lacto-vegetarian a koʻikoʻi i nā hua, nā lihi, nā mea kanu, nā huaʻai, nā momona momona, ka waiū a me nā mea ʻala.

Nā Meaʻai Healthy e ʻAi ai

Nui a maikaʻi nā meaʻai a me nā mea inu e koho ai ke hāhai ʻoe i ka papa lacto-vegetarian no ka pohō kaumaha.

He aha e ʻai ai

E hoʻāʻo e hoʻokomo i nā mea aʻe i loko o kāu papa ʻaina o kēlā me kēia lā:

• Nā mea kanu: ʻO Tomato, spinach, eggplant, greens greens, okra, onion, melon awaawa, cauliflower, mushroom, cabbage a me nā mea hou aʻe
• Hua: Me ka mango, papaya, pomegranate, guava, ʻalani, tamarind, lychee, ʻāpala, melon, pears, plums, maiʻa
• Nā hua a me nā hua: Cashews, almonds, peanuts, pistachios, pumpkin seed, sesame seed, watermelon seed and more
• Legume: ʻO nā pīni Mung, nā pī maka ʻeleʻele, nā pīni kōkena, nā lihi, nā puʻupuʻu a me nā pipi
• Nā aʻa a me nā paipu: ʻO kaʻuala, kāloti, ʻuala, turnip, yam
• Nā hua a pau: ʻO ka laiki Brown, laiki basmati, millet, buckwheat, quinoa, barley, kānana, palaoa palaoa piha, amaranth, sorghum
• Waiu: Keiki, yogurt, waiū, kefir, ghee
• Nā mea kanu a me nā mea ʻala: ʻO Garlic, kaukani, ke kāleka, ka kumine, ka coriander, ka garam masala, ka paprika, ka turmeric, ka pepa ʻeleʻele, fenugreek, ka basil a me nā mea hou aʻe.
• Nā momona momona: ʻO ka wai niu, ka waiū momona piha, avocado, aila niu, aila puaʻa, aila ʻoliva, aila pī, aila sesame, ghee
• Kumu kumuʻiʻo: Tofu, legume, waiū, nū a me nā ʻanoʻano

Pono nā meaʻai a me nā meaʻai māmā e nānā i nā mea hou, nā meaʻai āpau āpau me nā mea kanu a me nā mea ʻono.

Hoʻohui ʻia, ʻo ka hoʻohui ʻana i nā mea kanu non-starchy e like me nā greens, eggplants a i ʻole nā ​​tōmato i kāu mau meaʻai e hāʻawi i kahi hoʻonui o ka fiber e hiki ke kōkua iā ʻoe e hōʻoluʻolu no kahi manawa lōʻihi ma hope o ka ʻai ʻana.

He aha e inu ai

ʻO kahi ala maʻalahi e hōʻoki i ka nui o nā calorie a me ke kō e pale aku i nā mea inu kō a me nā wai momona. Hiki ke kiʻekiʻe i kēia mau mea inu i nā calorie a me ke kō, kahi e hiki ai ke hoʻopili maikaʻi ʻole i ka pohō kaumaha.

ʻO nā koho inu inu olakino pū kekahi:

• Wai
• Wai ʻāpā
• ʻO ke kī ʻaha ʻole me Darjeeling, Assam a me Nilgiri tī

Pono ka papaʻai India olakino e nānā i nā mea hou e like me nā mea kanu, nā huaʻai, nā tubers, nā legume, nā kīʻaha holoʻokoʻa, nā momona momona a me nā inu inu ʻole.

Nā Mea ʻai pono ʻole e hōʻalo ai

Ke koho ʻana i nā meaʻai a me nā mea inu e hana nui ʻia, hoʻouka ʻia me ke kō a kiʻekiʻe paha i nā calorie e hiki ai ke sabotage i kāu mau hana hoʻemi kaumaha.

ʻAʻole wale nā ​​mea e like me ka momona, nā meaʻai palai a me ka soda ʻaʻole maikaʻi no ka pohō kaumaha - ʻaʻole maikaʻi ia no ke olakino holoʻokoʻa.

ʻO ka ʻai ʻana i nā meaʻai i hana ʻia a me nā huahana i kaumaha i nā mea ʻono hiki ke hoʻonui i ka hopena o nā maʻi maʻi mau.

ʻO kahi laʻana, ʻo ka inu ʻana i nā mea inu kō a ʻono hoʻi e like me ka soda, ka punch hua a me nā wai i kēlā me kēia lā e pili pū ana me ka nui o nā pilikia o ka maʻi kō, ka momona a me nā maʻi puʻuwai ().

Hoʻohui, ʻo ka ʻai ʻana i nā meaʻai pono ʻole hiki ke paʻakikī iā ʻoe e lilo ka momona a mālama i kahi kaupaona olakino.

No ke olakino maikaʻi loa, hoʻoliʻiliʻi i nā meaʻai aʻe a ʻalo loa paha iā lākou.

• Mea inu ono: Soda, wai huaʻai, tī momona, ʻono lassi, mea inu haʻuki
• Nā meaʻai kiʻekiʻe-kō: Kāpena, ʻaikalima, nā kuki, nā ʻūlū laiki, nā pāpaʻa, nā pōpō, nā mea yogurt ʻono, nā cereala kō, kiʻekiʻe, nā biscuits digestive
• ʻO nā meaʻono: Jaggery, kō, meli, waiū kele
• Nā mea ʻono ʻono: Nā ʻaihue saladi me nā kō, nā ketchup, nā mea ʻaʻa barbecue, nā kō momona
• Nā meaʻai momona momona: ʻO nā meaʻai wikiwiki e like me McDonald's, nā french fries, chips, nā meaʻai palai, bhujia
• Nā hua e hoʻomaʻemaʻe ʻia: ʻO nā huahana me ka berena keʻokeʻo, pasta keʻokeʻo, nā biscuits
• ʻO nā momona trans: ʻO Margarine, vanaspati, meaʻai wikiwiki, nā meaʻai i hana nui ʻia
• ʻO nā aila i hoʻomaʻemaʻe ʻia: ʻAila canola, ʻaila soybean, ʻaila kulina, aila grapeseed

ʻOiai maikaʻi maikaʻi e leʻaleʻa i kahi hana maʻamau, ʻo ka palena ʻana i nā meaʻai a me nā mea inu i helu ʻia ma luna ʻoi aku ka maikaʻi no ke olakino holoʻokoʻa.

ʻO ka pale ʻana i nā mea inu momona, nā meaʻai wikiwiki, nā mea i kālua ʻia a me nā huahana i hoʻonui ʻia i ke kō i hiki ke kōkua iā ʻoe e lilo i ka paona a olakino hoʻi.

Kahi Papa Kuhikuhi Mea ʻInikia olakino no hoʻokahi pule

Ma lalo iho nei kahi papa kuhikuhi nūhou India hoʻokahi pule e kia ana i ka meaʻai momona, momona.

Hiki iā ʻoe ke hoʻomaʻamaʻa iā ia e like me kāu mau calorie e pono ai, nā palena meaʻai a me nā makemake o ka meaʻai.

PōʻakahiEnglish

• ʻAina kakahiaka: ʻO Sambar me ka raiki idli brown
• ʻAina awakea: Roti palaoa holoʻokoʻa me ka curry hui pū me ka lau
• ʻAina ahiahi: ʻO ka curl toofu me nā mea kanu kāwili ʻia a me kahi salakeke spinach hou

Pōʻalua

• ʻAina kakahiaka: ʻO pancake ʻo Chana dal me nā mea kanu kāwili ʻia a me ke aniani o ka waiū
• ʻAina awakea: ʻO Chickpea curry me ka laiki brown
• ʻAina ahiahi: Khichdi me ka saladi sprout

Pōʻakolu

• ʻAina kakahiaka: ʻO Apple porridge hinamona i hana ʻia me ka waiū a kāpī ʻia me nā ʻalemona i kālai ʻia
• ʻAina awakea: Roti hua palaoa piha me ka tofu a me nā lau lau
• ʻAina ahiahi: ʻO ka panak palak me ka laiki brown a me nā mea kanu

Pōʻahā

• ʻAina kakahiaka: ʻO Yogurt me nā hua i kālai ʻia a me nā hua pua pua
• ʻAina awakea: Roti palaoa holoʻokoʻa me ka subji mea kanu
• ʻAina ahiahi: ʻO Chana masala me ka raiki basmati a me ka salakeke ʻōmaʻomaʻo

Pōʻalima

• ʻAina kakahiaka: ʻO Dalia mea kanu a me ke aniani o ka waiū
• ʻAina awakea: Nā sambar mea kanu me ka laiki palaunu
• ʻAina ahiahi: ʻO ka curl tohu me ka ʻuala a me nā mea kanu i kāwili ʻia

Pōʻaono

• ʻAina kakahiaka: ʻO nā multigrain parathas me ka avocado a me ka papaya i kālai ʻia
• ʻAina awakea: ʻO ka salakeke nui me ka curry rajma a me ka quinoa
• ʻAina ahiahi: ʻO pancakes lentil me ka tofu tikka masala

Lāpule

• ʻAina kakahiaka: Porridge Buckwheat me ka manga ʻoki
• ʻAina awakea: ʻO ka mea ʻai me ka palaoa palaoa holoʻokoʻa
• ʻAina ahiahi: Tofu i hoʻomoʻa ʻia me Masala me ka curry lau

ʻO ka wai inu, seltzer a i ʻole kī ʻono ʻole me a ma waena o nā meaʻai e mālama pono ʻoe me ka ʻole o ka hoʻonui ʻana i nā calori.

E hōʻoia e hoʻopau i ka nui o nā mea kanu non-starchy i kēlā me kēia pāʻina, a me nā kumu waiwai o ka momona a me nā protein.

Mālama kēia iā ʻoe i loko o ka lā holoʻokoʻa a hōʻemi i nā manawa o ka ʻai nui.

Pono e hoʻolālā ʻia kahi papa ʻaina lacto-vegetarian olakino i nā mea ʻai, nā huaʻai, nā kumu waiwai protein vegetarian a me nā momona momona.

Nā Koho Paʻa Mea Ola

ʻO ka hoʻololi ʻana i nā calorie kiʻekiʻe, nā meaʻai māmā kō a me nā koho olakino hiki ke hāpai i ka pohō kaumaha a kōkua iā ʻoe e mālama i ke ala i kāu mau pahuhopu kaumaha.

E like me ka ʻai, nā mea ʻai māmā pono e hoʻohuli a puni i nā mea hou.

Eia kekahi mau manaʻo meaʻai māmā hoʻoliʻiliʻi kaumaha:

• Liʻiliʻi o nā nati
• Nā hua i kālai ʻia me ka yogurt unsweetened
• Chaatable chaat
• Salamata ulu
• Nā hua palaʻai pūlehu ʻia
• ʻO nā hua i kālai ʻia me nā nati a i ʻole ka waiū bata
• Pepeiao moa (channa)
• Hummus me nā mea kanu
• Salakeke
• Pāpaʻa paʻakai
• Kefir ʻole
• Hui huikau Homemade
• Nā hua Fennel
• Nā huaʻai hou me ka tī
• Kopa mea kanu ma ka broth

Inā ʻoe e ʻono nei i kahi meaʻai māmā a me ke kī ahiahi, ke kūʻai nei i kāu mea ʻono maʻamau no nā huaʻai hou a ʻoki ʻia paha.

No kahi koho Dessert olakino maikaʻi ʻē aʻe, i luna o ka yogurt unsweetened me nā hua i hoʻomoʻa ʻia a me nā nī crunchy no kahi hui hoʻoluʻolu.

Ke koho ʻana i kahi meaʻai māmā, e koho i kahi koho nutritious i haʻahaʻa i ke kō a kiʻekiʻe i nā meaʻai. ʻO nā lauʻai, nā huaʻai, nā tī, nā lau, nā ʻanoʻano a me nā yogurt unsweetened āpau e koho maikaʻi ai i nā meaʻai māmā.

Nā Ala Akamai e Lilo i ke Kaumaha

Ma waho o ka nānā ʻana i ka mea hou, nā meaʻai holoʻokoʻa, aia kekahi mau loli e hiki ke kōkua iā ʻoe e lilo i ka paona.

He aha hou aʻe, ke ʻimi ʻana i nā ʻano olakino e hiki ke kōkua iā ʻoe e mālama i ke kaupaona olakino i kou ola holoʻokoʻa.

E hoʻonui i ka hana

E hana i kahi deficit calorie e kōkua iā ʻoe e lilo i ka paona, he mea nui ia e hoʻonui i ka nui o ka hana i kou lā.

E ʻike i kahi hana āu e leʻaleʻa ai, inā he haʻuki a haʻuki paha i ka hale hoʻoikaika kino.

ʻOiai ʻaʻole ʻoe e hoʻoikaika kino, e hoʻāʻo e hoʻonui i ka nui o nā kaupae āu e lawe ai i kēlā me kēia lā. He ala maʻalahi ia e puhi i nā calorie hou aʻe a loaʻa ke kino.

E lilo i kaupaona, e ʻimi i kahi pahuhopu he 10,000 mau ʻanuʻu i kēlā me kēia lā a hana i kēlā pahuhopu i ka hala ʻana o ka manawa.

Hoʻomaʻamaʻa i ka ʻai ʻana me ka noʻonoʻo

ʻAi ka poʻe he nui i ka holo a ʻai ʻole paha i nā pāʻina ʻoiai lākou e hoʻohihi.

Ma kahi o, e kuhi i kahi kiko e kia i kāu mau meaʻai a hoʻolohe i ka manaʻo o ka pōloli a me ka piha.He ala maikaʻi loa ia e launa hou ai me kou kino.

Hiki i ka ʻai ʻana me ka lohi ke hoʻoulu i ka pohō o ke kaumaha ma o ka hoʻonui ʻana i nā manaʻo o ka piha a me ka hōʻemi ʻana i ka pōloli ().

ʻO kekahi maʻamau maʻamau e kaohi i kāu lawe ʻana i ka meaʻai e hōʻalo i ka ʻai ʻana i mua o ke kīwī a i ʻole ke heʻe nalu ʻana i ka pūnaewele.

Hana i nā koho akamai

Hiki ke paʻakikī ke ʻai ʻana i ke olakino, no laila e hoʻonohonoho i nā pahuhopu i mua o ka manawa a pili iā lākou.

Hiki i kēia ke kōkua iā ʻoe e mālama i kāu hoʻolālā, ʻoiai ke hoʻowalewale ʻia ʻoe e hana i kahi koho meaʻai maikaʻi ʻole, e like me ke launa ʻana me nā hoaaloha a ʻohana paha.

Hoʻomaopopo iā ʻoe iho no ke aha ʻoe e makemake ai e olakino i ka mea mua hiki iā ʻoe ke hoʻoikaika a alakaʻi iā ʻoe e hoʻoholo i ka meaʻai a me nā hoʻoholo nohona.

Ke ʻoi aku ka hana, hoʻomaʻamaʻa i ka ʻai ʻana me ka hoʻomanaʻo ʻana me ka hoʻomanaʻo ʻana iā ʻoe iho i kāu pahuhopu olakino a olakino nā pono hana maikaʻi e hiki ke kōkua iā ʻoe e noho ma ke ala.

ʻO kahi papa inoa kūʻai aloha aloha kaumaha

ʻO ka loaʻa ʻana o nā mea hana ma ka lima e hoʻomākaukau ai i nā meaʻai momona a me nā meaʻai māmā ma ka home he mea nui ia no ka pohō kaumaha.

No laila e mālama i kāu pahu hau a me ka pantry me nā meaʻai olakino. E hoʻonāukiuki iā ʻoe e hoʻāʻo i kāu mākau kuke a hoʻāʻo i nā loina hou.

Hōʻike ka noiʻi i ka poʻe kuke i nā mea ʻai hou aʻe ma ka home e ʻoi aku ka maikaʻi o ka maikaʻi o kaʻai holoʻokoʻa, ke kaupaona olakino a me ka momona o ke kino ma mua o ka poʻe e ʻai pinepine ʻole i ka home ().

Eia kekahi mau mea olakino e hoʻohui i kāu papa kūʻai.

• Nā mea kanu: Greens, cauliflower, nā mea kanu, kāloti, pepa, kālika, eggplant
• Hua: ʻO nāʻalela, nā strawberry, manga, pepaya, maiʻa, hua waina
• Hua paʻahau: Nā huaʻai huikau a me nā hua paʻahau
• Palaoa: Oats, millet, quinoa, palaoa-palaoa piha, laiki palaunu
• Legume: Pāpaʻa, pulses, beans
• Hua kukui: ʻAmona, pistachios, cashews
• Nā hua: Nā hua laulā, nā hua ʻumukū, nā hua lotus
• Waiu: Milk, yogurt unsweetened, unsweetened kefir, cheeses, curd
• ʻAla: ʻO ka paʻakai kai, ka pepa, ka ʻūmaka, ka luʻi, ka paprika, ke kinamona
• Nā mea kanu Starchy: ʻO kaʻuala, ʻuala, parsnip, ʻumeke, kulina
• Kumuʻiʻo: Tofu, nā huahana waiū, nā legume, hummus
• Nā momona momona: ʻO ka ʻaila ʻoliva, ka niu unsweetened, aila niu, ghee, aila sesame, avocado, ka wai pīnū
• Mea inu: Koma ʻōmaʻomaʻo, kope, wai aniani, kī Darjeeling

E kia i ka hoʻopiha ʻana i kāu kaʻa me nā meaʻai hou. Hoʻokomo pinepine ʻia kēia mau mea a puni ke anapuni o ka hale kūʻai.

ʻO nā papa i waenakonu o ka hale kūʻai kūʻai maʻamau ka hale i hoʻopaʻa ʻia a me nā meaʻai i hoʻoponopono ʻia, kahi āu e mālama ai i kahi liʻiliʻi loa i kāu papaʻai.

Kūʻai i nā hua, nā hua a me nā hua i ka nui e mālama i ke kālā a mālama ʻia i nā mea staple āu e hoʻohana mau ai.

Hoʻohui, noho i ka hana a hoʻokele i ka hoʻowalewale i nā meaʻai ma ka hana ʻana i kahi papa inoa a me ke kūʻai ʻana i nā mea āu i kākau ai i mua o ka manawa.

ʻO ke kuke ʻana i nā meaʻai hou aʻe ma ka home e ʻae iā ʻoe e mālama i ke kālā a hoʻokolohua i ka lumi kuke. Hiki ke kōkua iā ʻoe e lilo i ka paona. E hoʻomaka, e hana i kahi papa inoa kūʻai kūʻai piha me nā mea hou, momona.

Ka Laina Lalo

Ma hope o ka lacto-vegetarian meaʻai India he ala maikaʻi loa ia e lilo i ka kaumaha.

E kōkua ia iā ʻoe e ʻokiʻoki i nā meaʻai momona a me nā mea inu, ʻai i nā mea ʻai hou aʻe a hoʻonui i ka lawe ʻana o ka protein. Hoʻohui i ka hoʻoikaika mau i kāu regimen e hoʻonui i kou olakino a me ke kaupaona.

Ke hoʻohui nei i hoʻokahi a ʻelua paha o nā meaʻai a i ʻole nā ​​loli nohona i helu ʻia ma luna i kāu hana maʻamau hiki ke kōkua iā ʻoe e lilo i ke olakino a me ka hauʻoli.