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Karọt oroma ihe ọiceụrotụ oroma maka ọnwụ ọnwụ | BoldskyNri anaghị eri anụ ndị India bụ nri kacha baa uru maka inweta ebumnuche ọnwụ ọnwụ. Ọ dị mfe ịme, dị mfe ilekọta, dị mfe na afọ ojuju n'otu oge. O nwere ike isiri gị ike n'otu oge ahụ ma a bịa na iri nri anaghị eri anụ kpamkpam, mana ọ gaghị ekwe omume.
Nri agburu osisi dika akwukwo nri ndu, akwukwo akwukwo, nkpuru ahihia, nkpuru osisi juputara na mmiri, nkpuru, wdg. Abughi nani na akwara na protein, kamakwa ha na-agbari oke. Yabụ, ọ bụrụ na ị bụ onye anaghị eri anụ ma chọọ eserese nri na-enweghị anụ, mgbe ahụ, eserese a dị n'okpuru ga-enyere ọ bụghị naanị aka ọkụ abụba kamakwa ọ ga-enye gị ume dị ukwuu na-enweghị agbakwunye abụba na ahụ gị.
Kedu ihe bụ nri ndị anaghị eri anụ?
Nri nke nwere ezigbo nri nke akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ, mkpụrụ osisi, akwụkwọ nri akwụkwọ, nri kwesịrị ekwesị nke mkpụrụ osisi site na mkpụrụ, chọkọletị, wdg, na-enweghị anụ a na-akpọ nri onye anaghị eri anụ. Ma, agwakọtala ya na nri vegan. Nri anaghị eri anụ gụnyere ngwaahịa mmiri ara ehi.
Nri anaghị eri anụ bara ọgaranya na mineral, iron, calcium, vitamin, protein na enweghị abụba kpamkpam. Ọtụtụ ndị dọkịta na-akwado nri onye anaghị eri anụ iji gbochie ọrịa ndị dị ka ọrịa obi, ọrịa ogbu na nkwonkwo, thyroid, wdg.
-Bọchị 21 nke Vegetarian Diet Strategy:
- Akwụsịla iri nri
- Nọgide na-eri ihe ma ọ bụ nke ọzọ na oge etiti oge
- Belata abụba, shuga na oriri carb
- A consụla soda na nụchara anụcha
- Na-a aụ nnukwu mmiri
- Nọgide na uche gị
Nke a bụ ụbọchị Chart maka nri ndị anaghị eri anụ:
1bọchị 1
N'isi ụtụtụ: Mpekere 3-4 nke mkpụrụ osisi agwakọtara ma ọ bụ mkpụrụ nke ị họọrọ (anyụ, flax, sesame, wdg)
Nri ụtụtụ: Otis nwere ala flax na banana + ihe ọ juiceụ juiceụ ọhụrụ ị họọrọ
Etiti ụtụtụ: 1 iko anyụ + mmiri oyi
Nri ehihie: 1 cup osikapa / uhie osikapa na 1 nnukwu efere sie na salted dal, kukumba, carrots na tomato, buttermilk.
Nri ehihie-nri ehihie: 1 iko akwụkwọ ndụ akwụkwọ ndụ tii + 1 achịcha multigrain
Nri abalị: 2 multigrain rotis + salad + 1 nnukwu efere nke obere abụba curd
Uru: Mkpụrụ flax bụ ezigbo ihe abụba nke abụba dị mma nke na-enyere aka belata nsị. Anyụ na-eme ka ihe mgbu gị na-enwe. Buttermilk na-egbutu abụba ruo n’ókè dị ukwuu.
2bọchị 2
N'isi ụtụtụ: 1 iko karọt + oroma + ginger ihe ọ juiceụ (ụ (pịa iji lee uzommeputa)
Nri ụtụtụ: 2 akwukwo nri uttapam emere na obere mmanu na sambhar
Etiti ụtụtụ: keagwaraogwa mkpụrụ efere + wayo na mmanụ a honeyụ ihe ọ juiceụ juiceụ
Nri ehihie: 1 efere uhie ma ọ bụ osikapa agba aja aja + 1 nnukwu efere agwakọtara akwukwo nri subji + curd
Zipu nri ehihie: 2 iko mmiri oyibo
Nri abalị : Akwụkwọ nri pulao + akwukwo nri raita + salad (nhọrọ)
Uru: Orange bụ ezigbo ihe na-enye vitamin C. Wayo na ihe ọ juiceụ honeyụ mmanụ a honeyụ bụ ezigbo isi iyi nke onye na-egbubiga abụba ma na-eme nke ọma mgbe agwakọtara ya na mmiri ọkụ. Osikapa agba aja aja nwere ntakịrị abụba ma e jiri ya tụnyere ụdị osikapa ndị ọzọ. Mmiri oyibo na-emekwa ka ụnwụ nri na-achịkwa.
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3bọchị 3
N'isi ụtụtụ: 1 mkpụrụ osisi ị họọrọ + 1 iko ihe ọ goụ goụ gourd iko (pịa ebe a maka uzommeputa)
Nri ụtụtụ: 1 cup multigrain flakes with strawberries, almọnd, date na apụl + 1 iko akwụkwọ ndụ akwụkwọ ndụ tii
Etiti ụtụtụ: 1 iko tii (obere shuga) + biskit multigrain abụọ
Nri ehihie: 2 ọka rotis + 1 nnukwu efere esiri chaat (rajma, chana, chana ojii, akwụkwọ ndụ akwụkwọ ndụ moong, wdg) + buttermilk
Nri ehihie-nri ehihie: 10 na-shei pistachios (enweghị mmanu) + 1 iko ihe ọ orangeụ orangeụ oroma a gbanwere ọhụrụ
Nri abalị: 1 mkpụrụ efere na salad veggie a gwakọtara + 2 bran rotis (ọka roti ma ọ bụ oat bran) + 1 efere nke akwụkwọ nri
Uru: Okpuru osisi gourd nwere ike belata abụba n'ọtụtụ dị ukwuu mgbe ewere ya na afo efu. Ọ bụ nnukwu isi iyi nke ígwè, na-eme ka ọbara dị ọcha. Achịcha na ọka a na-esi na ya bụ ezigbo ihe na-enye protein, ihe ọkụkụ na-enyekwa gị ezigbo carbs, mineral na vitamin.
4bọchị 4
N'isi ụtụtụ: 2 teaspoons nke fenugreek osisi tinye n'abali na mmiri
Nri ụtụtụ: Ma ọ bụ pen paneer sandwich na ohuru oroma
Etiti ụtụtụ: 1 cup painiapulu na a tuo nke wayo ihe ọ juiceụ juiceụ na Himalayan nnu
Nri ehihie: Akwukwo esiri esi + spain bekee + karọt + kukumba + beetroot nwere mgbanye ọkụ + iko 1 yogọt juru abụba
Nri ehihie-nri ehihie: 1 nnukwu efere epulite bhel + mmiri oyibo
Nri abalị: 1 nnukwu efere akwukwo nri dalia upma ma obu 1 nnukwu efere millet akwukwo nri upma + 1 nnukwu efere sambhar + 1 nnukwu efere nke salad ma obu ofe
Uru: Mkpụrụ Fenugreek na-enyere aka ịkwalite metabolism, mmiri na-enye aka iwepụ toxins ahụ. Paneer bụ ezigbo ihe na-enye carb ọkụ ka ọ bụrụ ngwaahịa mmiri ara ehi. Painiapulu bu ezigbo mmanu mmanu, karia maka afo. Ome na-eme ka mgbaze ahụ dị mma, yabụ, mmiri oyibo na-eme ka afọ ghara ajụ.
5bọchị 5
N'isi ụtụtụ: Beetroot + apụl + ihe ọ juiceụ juiceụ karọt (pịa ebe a maka uzommeputa)
Nri ụtụtụ: Mpekere abụọ nke achịcha multigrain na abụba na nnu na-enweghị nnu + ihe ọ greenụ greenụ na-acha akwụkwọ ndụ (apụl apụl atọ + 1 nnukwu kukumba + 1 nnukwu lemon nwere anụ ahụ + 1 lime na anụ + 1 akwụkwọ letus)
Etiti ụtụtụ: 1 iko akwụkwọ ndụ akwụkwọ ndụ tii + apụl
mkpọ ihu kacha mma maka akpụkpọ ahụ na-egbuke egbuke
Nri ehihie: Akwụkwọ nri osikapa agba aja aja + ugu + Bengal gram curry + 1 iko buttermilk
Nri ehihie-nri ehihie: 1 iko muskmelon na apụl
Nri abalị: 2 ọka wit rotis + paneer bhurji + salad + curd
Uru: Ihe ọ juiceụ juiceụ beetroot bụ nnukwu ihe eji eme ihe. Achịcha multigrain na-enye ezigbo mgbaze na obere carbs. Ihe ọ juiceụ juiceụ Green na-enye ọtụtụ mineral yana mmetụta dị jụụ na afọ. Apụl na-achịkwa ụfụ agụụ.
6bọchị 6
N'isi ụtụtụ: 1 cup lemon na anyụ juice (1 lemon, 1 cup anyụ na 1 tablespoon Mint epupụta)
Nri ụtụtụ: 2 steamed idlis na chutney na sambhar + grape mkpụrụ vaịn (mkpụrụ vaịn 4 + 1 lemon + 2 limes + 1 / 4th ọkara painiapulu + obere ginger)
Etiti ụtụtụ: 3-4 mkpụrụ osisi kpọrọ nkụ + oyi oyi
Nri ehihie: Lemọn chilli osikapa noodles na yogọt ọhụrụ
Nri ehihie-nri ehihie: 1 iko nwa karọt na-enweghị obere karọt muffin
Nri abalị: 2 multigrain rotis, curd ohuru, salad, curry nke akwukwo nri na-acha akwụkwọ ndụ
Uru: Lemọn na ihe ọ juiceụmeụ mmiri anyụ bụkwa nnukwu ihe na-egbu abụba na mint epupụta na-eme ka ahụ dị jụụ. Idlis na-ahụta dị ka ndị kasị mma nri ụtụtụ, dị ka ha na-steamed na kpamkpam abụba-free na mfe mgbari. Mkpụrụ osisi greepu ọzọ bụ nnukwu ihe ọ juiceụ juiceụ na-edozi mmiri na onye na-egbutu abụba. Carọt bụ ezigbo ihe na-enye iron na vitamin, na-eme ka anya na-ahụ ike ma na-enyekwa aka n’ibulata ibu.
7bọchị 7
N'isi ụtụtụ: 1 teaspoon apụl cider mmanya na iko mmiri
Nri ụtụtụ: 2 obere pancakes ọhụrụ pancakes ihe ọ juiceụ juiceụ kukumba tomato (iko 3 chopped tomato, 2 iko kukumba, 1 ngwaahịa celery, & frac12 tsp ojii ose ntụ ntụ, & frac12 tsp oké osimiri nnu na cayenne ose)
Etiti ụtụtụ: 1 banana + & frac12 iko mkpụrụ vaịn
Nri ehihie: Rice macaroni na akwukwo nri di iche-iche + inine na apụl ihe ọ juiceụ (ụ (apụl 3, paịlị mkpụrụ vaịn 2, & frac12 lemon, & frac12 iko uhie letus, 1 / 4th tsp cayenne pepper, 1 tbsp salt)
Nri ehihie-nri ehihie: 1 mkpụrụ ị họọrọ na akwụkwọ ndụ akwụkwọ ndụ tii ma ọ bụ mmiri oyibo
Nri abalị: Brown osikapa + gram ntụ ọka curry + french agwa akwukwo nri + curd
Uru: Apple cider mmanya na-enye aka ọnwụ ọnwụ site na ịchịkọta abụba. Pancakes na-eme ihe dị ka nri aghụghọ mana ọ bụ ezigbo isi iyi nke carbs kwesịrị ekwesị. Ose Cayenne na-enyere aka na ọnwụ abụba afọ. Mkpụrụ French nwere ọtụtụ protein.
Tinyegharịa usoro nri ụbọchị 7 a maka ụbọchị iri abụọ na otu site na ijikọta nri na nri na ngwakọta. Nwere ike na-akpaghị aka na-eche na ọnwụ ọnwụ na a nnọọ obere oge.
