Indian Food Nutrition Facts: Kusarudza Menyu & Calories

Mushonga Wekudyisa weIndia Kuti Ufare

Kana iwe wakafanana ne dieters dzakawanda, iwe unofarira kudya zvakasiyana siyana zvekudya apo iwe unononoka pasi. Kudya zvokudya zvakasiyana uye kudya kunogutsa kuchakubatsirawo kubatisisa kudya kwako kuitira kuti iwe uwane uremu uye uzvichengetedze. Asi mamwe mapoka ezvokudya zvemadzinza anogona kunge akaoma kufamba kana iwe uri purogiramu yekurasika. Izvi ndezvimwe zvezvokudya zveIndia zvinoporesa kusarudza kana iwe uchidya kana kudya kumba.

Yakakurumbira Indian Food Nutrition Facts

Poha, kana rakaputika rizi, inoshandiswa neIndia yekutengesa kana brunch dish yaunogona kuita kumba kana kurongeka pane imwe nzvimbo yekudyara yeIndia. Kunyange zvazvo kune maitiro akasiyana-siyana uye nzira dzekugadzirira poha, inenge dzose dzacho dzinosanganisira mbatatisi, anyezi, uye rakaputika rizi. Iyo inonhuwira, zvokudya zvinopisa zvinokonzerwa nemakhahydrates uye zvinopa kunyange zvishoma zvepurotini. Mapapiro anosanganisira marangi anopa mapuroteni akawanda.

Zvimwe zvidimbu zveIndia zvinowedzera kupa mafuta akawanda. Pakora, somuenzaniso, ihove yakabikwa, yakafanana nemiriwo fritters. Kunyange zvazvo mapeji akasiyana, chirongwa chimwechete chezvirimwa mumapuriro ezvitoro zvinogona kupa pakati pe2 200 kusvika ku 250 makori uye pakati pe12 kusvika ku18 gramu yemafuta.

5 Utano Hwakanaka hwekuIndia Menu Menyu

Chigarire chekuIndia chizere nemishonga ine utano. Nzvimbo dzakawanda dzakanaka dzekudya dzeIndia dzinosanganisira mapuroteni akaonda sekoko kana hove uye akawanda anosanganisira kudya-friendly friendly fiber lentils nemiriwo . Izvi zvinogadzirisa zvinokubatsira kuti udye zvishoma uye uchiri kunzwa uzere uye uchigutsikana.

Imwe rubatsiro yekudya chikafu cheIndia kana iwe uri pakudya ndeyekuti izere nekunaka. Dzimwe shanduro dzeAmerica dzekuIndia zvokudya dzinosanganisira curry, zvinonhuwira zvinonaka zvinowanzozara nekupisa. Icho chokwadi chechokwadi che curry, chinonzi garam masala, chinonhuwira chinopisa. Kudya zvokudya zvinopisa uye zvinonhuwira zvakasanganiswa nemidziyo iyi zvingakubatsirawo kuti udye zviduku uye zvishoma zvishoma pasi.

Saka ndechipi chine utano hwakanaka hwekuIndia huri kurongeka pane imwe nzvimbo yekutengesa yaunofarira? Mapapiro akasiyana kubva paneresitorendi kuenda kuresitoreti saka iva nechokwadi kuti ubvunze mubatsiri wako kuti uwane mamwe mashoko. Yeuka kuti iwe unogona kuraira masasiki kune rumwe rutivi kana kuti maduku maduku kuti uchengetedze kudya kwako munzira.

• Tandoori kuku inobatanidza mavhinga e yogurt uye tandoori masala. Zvishongedze zvakabikwa muvheni yevhu, iyo inonziwo tandoor, kuti iwane nyama inonaka uye inogutsa. Ichi chikafu chinopa mapurotini asina mafuta akawanda. Iwe uchadya makirori anenge 350 kusvika ku 400 kana uchidya hafu ye tandoori chicken.
• Chicken tikka masala ndechimwe chikafu chinonaka chekudya. Yakagadzirwa ne chunks yekuku uye curry, iyo ndiro inowanzobatanidzwa nemucheka mutsvuku. Iwe uchawana anenge 350 makorikori uye 30 gramu eprotini mune imwe yekushandira. Dura mupunga kuti ucheke makori uye starch.
• Raita chirevo chinobatsira kupisa muromo wako kana kupisa kwekudya kwako kweIndia kunowedzera. Iyo ndiro inogadzirwa nokubatanidza miriwo, miriwo, uye michero ine yogurt. Kushanda kamwe chete kunopa makiromita makumi mana kusvika ku60 zvichienderana nekuitwa kwayo.

• Roti (inozivikanwawo seti chapati ) ndiyo yakanakisisa yekudya chingwa nokuti yakagadzirwa kubva pagorosi rose, asi iwe unogonawo kunakidzwa naan (chingwa chakaviriswa chakagadzirwa nemafuta machena) chero bedzi iwe uchichengeta chikamu chikamu mupfungwa. Rimwechete-masendimita makumi maviri roti rinopa makirogiramu anenge 110 uye 3 gramu emafuta.
• Vekudya kana nyama shish kebabs isarudzo yakanakisisa sekudya nokuti inogona kuitwa nemafuta mashoma. Chicken uye veggie kebabs ichave yakaderera mumakorikori kana ikaitwa pasina mukaka wekonikiti. Gwayana uye nyuchi kebabs ichave yakakosha mumafuta uye makori. Zvichienderana nemugadziriro yekugadzirira, shish shish kebab ichapa mapeji zana uye ine gramu imwe chete yemafuta.

Iwe unogonawo kuchera makorikori kana iwe uchicheka muchero paunoshanyira imwe resitorendi yeIndia. Mucheka wakachena unopa anenge 100 makorikiti nehafu yekapu yekushandira. Itai kuti mupunga weharuka uye iwe uwane huwandu huwandu hwekoriori asi iwe unobatsirwa kubva kune fiber inopiwa nehuyo huse.

5 Pasi Purepa Utano hweIndia Menyu Menyu Kusarudza

Zvokudya zvose zvinodyiwa zvinopa huwandu hwekoriki kupfuura iwe unoda. Zvokudya zveIndia hazvisi zvakasiyana. Zvimwe zvekudya zvechiIndia zvinodyiwa uye zvinogona kusanganisira saucisi dzakasviba dzakazara namafuta.

Muzvizhinji, izvi ndezvokudya iwe ungada kuzvidzivirira.

• Samosasi inotyisa uye yakanakisa katatu katatu inogona kukanganisa kudya kwako mumoyo. Izere nemafuta, makoriro uye starch. Imwe chete yemazamu-yakazadza, yakadzika yakabikwa samosa inopa mazana makori mazana matatu uye 18 gm emafuta.
• Korma yekuku inogadzirwa nekubatanidza mapuroteni (akafanana nehuku) nemiriwo uye mukisi weuyu. Iyo ndiro inonaka inokwanisa kupa 800 kana kupfuura maoriri zvichienderana nenzira yekugadzirira.
• Pakora chirishi chinogona kuve chine utano nokuti chinosanganisira miriwo, asi inoshandiswa nehupamhi-yakabikwa. Pane dzimwe ndiro, sezvakaita gobhi matar tamatar (yakaitwa neholiflower uye tomato) iyo yakanyanya kufara kana uri kutsvaga veggie dish.
• Chero zvidyo zvakagadzirwa nekonikoni mukaka kana kamuti. Miti kana zviyo zvekudya zvakagadzirwa nekakonati yemukati zvichave zvakanyanya mumakoriri mumafuta. Semuenzaniso, mishonga yemiriwo yakagadzirwa nekonikoni yakananga yakanaka, asi inogona kupa nyore zvinokwana mazana mashanu emakorikoni kuburikidza nekushandira. Saaq paneer inogonawo kutarisa hutano nokuti yakagadzirwa nesipinashi kana mashizha emasitadhi. Asi iyo inosanganisira kamu uye / kana chesi uye inogona kuva yakakora.
• Zvokudya zvakaitwa ne ghee . Ghee inotsanangurwa bhotela. Kunyange zvazvo inofadza kana yakashongedzwa nemanaan kana kushandiswa mune imwe mabiko edzimba, inowedzera mafuta ako uye calori count. Rimwe puniji yeghee rinopa zvinopfuura 100 makoriri uye 14 magamu emafuta.

Kana iwe unofarira zvokudya zvekuIndia zviri pane urongwa urwu, funga kuparadzanisa urongwa neshamwari kuitira kuti udye zvishoma uye uchengetedze kuora muviri kwako purogiramu. Kana kutora hafu yekuti iwe ugare kumba kweimwe zuva.

Cook Cook Indian kumba

Zvechokwadi, chikafu chinoporesa chiIndia chekudya chero ipi zvayo ndiko kudya kwaunoita kumba. Paunenge uchibika kumba, unogona kudzora zvinoshandiswa uye unotora zvishoma swaps zvine utano kuti uchengetedze calorie count iri pasi pekutonga. Semuenzaniso, unogona kushandisa chiganda chekudya pane ganda risina tsvimbo panzvimbo yemafuta kuti unyore mishonga ine mafuta mashoma.

Edza izvi zvinyorwa zvepaPoha kana uchida kuedza nekubika kuIndia.

Traditional Poha (inopa 4 servings)

• 1.5 makapu poha (flattened rice flakes)
• 1 mbatata yakasvibirira, yakatorwa
• 1 guru nyanya, diced
• 1 eiiiii, diced
• 1/4 tablespoon munyu
• 1/4 tablespoon kumini mbeu
• 1/4 tablespoon yemasitadhi
• 1/8 tablespoon turmeric
• 1/8 tablespoon tsvuku tsvuku, pasi
• 1 1/2 tablespoon mafuta yemiriwo

Chokutanga, kupisa mafuta yemafuta pamasipiresi-kupisa uye kuwedzera uye kuwedzera masardadhi uye mbeu dzekumini. Itai anaion uye mbatata kwemaminitsi mashanu kana kuti kusvika musvundu. Wedzerai tomato uye rambai muchibika kwemaminitsi mashanu. Wedzera turmeric uye chirim uye sangana zvakanaka. Pakupedzisira, wedzerai poha uye musanganise.

Zvokudya zvinodiwa zvemukirayi uyu: 206 makorikoni pakushanda, 3 gramu mafuta, 1 gramu yakazara mafuta, 14 milligrams sodium, 40 gm carbohydrate, 2 gramu fiber, 4 gramu mapuroteni.

Yeuka kudya chikafu chako chakanaka chekuIndia mukuenzanisa (sekudya chero kupi zvako kwaunodya!) Uye kunakidzwa nekudya kwako nehutano hwakanyanya-calori, semvura.