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Oge oyi Indian dị ebe a yana oyi dịkwa. Site na Disemba rue Febụwarị, ihu igwe na-ekpuchi ọtụtụ akụkụ nke mba ahụ, Delhi, Tawang, Leh na Gulmarg bụ ndị kachasị oyi na mba ahụ. Oge oyi kachasịkarị bụ site na Disemba na Jenụwarị mgbe ọnọdụ okpomọkụ dị gburugburu 10 -15 Celsius.
Ndị ọkachamara ahụ ike na-ekwu na mgbe ha na-atụkọta uwe oyi ma na-edozigharị ihe n’ụlọ, ọtụtụ ndị na-echefukarị ụzọ dị mkpa na nke kachasị mfe isi wee jupụta na nri ndị na-eri oge oyi nke nwere ike inye aka mee ka ị kpoo ọkụ ma nwee ahụ ike n’oge ọnwa oyi.
Oge Oyi na Oge Iri Nri
Oge a gbanwere, mana gịnị kpatara na ụdị nri gị? Oge oyi bụ oge ị na-a moreụkarị omume iri nri iji mee ka onwe gị kpoo ọkụ ma nwee ntụsara ahụ. Ọ bụkwa eziokwu na ahụ anyị chọrọ ume karịa oge oyi iji mee ka ọ dị ọkụ. Ya mere, calorie na-ere ọkụ ngwa ngwa yana ọbụlagodi metabolism dị elu n'oge ọnwa oyi (ego: nke a na-enyere aka n'ịgbalite afọ abụba).
N'oge oyi, ịkwesịrị iri nri na-eme ka ọgụ gị dịkwuo elu, ebe ọ bụ na ohere ịnweta ọrịa na ọrịa ndị oyi na-atụ dị elu. [1] . Ma, ọ bụrụ na ị na-elekọta ihe ị na-eri, ị nwere ike igbochi onwe gị ka ị ghara ibute ọrịa na-efe efe dị ka oyi na flu, site na ịtinye nri na nri oge oyi gị nke nwere ike inye aka mee ka ahụ dịkwuo mma ma mee ka ahụ sie gị ike [3] .
Guo n’isiokwu a ka ichota ufodu ihe otutu ndi Indian (ma ndi ozo) nke oyi nwere ike inye aka mee ka ahu ghara ikpo oku ma ghara iria oria.
maka ọgwụgwọ ntutu isi akọrọ
1. Mmanụ a .ụ
Otu n'ime nri kachasị mma maka oge oyi India, mmanụ a honeyụ bara ọgaranya n'ọtụtụ nri na shuga ndị na-enye gị ume ngwa ngwa. Mmanụ a .ụ nwere ike ịkwalite usoro mgbochi anyị ma mee ka ọ sie ike, ma zere mbute ọrịa, nke nwere ike jikọta ya na nje antibacterial [4] . Mmanụ aeyụ na-enyekwara aka na akpịrị mgbu, nsogbu nke ọtụtụ mmadụ na-eche ihu n'oge oyi.
2. Ghee
A na-eri Desi ghee n'ọtụtụ ebe na India na gafee ụwa maka uru ahụike ya dị ịtụnanya. Ghee bara ọgaranya na vitamin nwere ike ịgbakwunye abụba, abụba bara uru bara ụba, na vitamin A. [5] .
3. agwa ahụ
Agwa ahụ bụ nri ọzọ na-enye nkasi obi dị elu na calorie ma na-erikarị ya n'akụkụ India n'oge oge oyi iji kpalite ahụ ọkụ [6] . Enwere ike itinye nsị na nri dị ụtọ na ihe ọ drinksụ cafụ caffein, iji mee ka ahụ dị ọkụ.
4. pawuda
Gbakwunye cinnamon na efere gị n'oge oyi nwere ike inyere aka ịkwalite metabolism gị ma si otú ahụ mee ka okpomọkụ dị na ihu igwe oyi [7] . Cinnamon ntụ ntụ gwakọtara na mmiri rose dị irè n'ịgwọ akpụkpọ mmiri oyi na ị andụ mmiri cinnamon nwere ike inye aka jikwaa ụkwara na oyi.
5. Saffron
Esi ísì ụtọ na ekpomeekpo safrọn na-eme ka ị na-a stressụ mmanya a na-acha uhie uhie (ihe dị oké ọnụ ahịa kachasị ọnụ n'ụwa) na-enyere aka mee ka ahụ dị gị mma. Obụpde 4-5 saffron nsogbu na a iko mmiri ara ehi ma na-a itụ ya na-ekpo ọkụ tufuo nke oyi Bad.
6. Mọstad
Mọstad bụ ihe ọzọ na-afụ ụfụ nke na-eme ka ahụ gị na-ekpo ọkụ n'oge oyi. Mọstad na-acha ọcha na aja aja nwere nnukwu ihe na-afụ ụfụ nke a na-akpọ allyl isothiocyanate, nke nwere ike iweli ọnọdụ ahụ gị na ahụike [8] .
7. Mkpụrụ Sesame
A na-eji mkpụrụ osisi Sesame eme nri ndị Indian dị ụtọ dịka chikki, bụ nke a na-ewu ewu n'oge oyi n'oge oge oyi. A maara mkpụrụ ndị a iji kpoo ahụ gị ma mee ka ị na-ekpo ọkụ n'oge oyi [9] .
8. Millet (Bajra)
A makwaara dị ka pelet pelet, bajra bụ onye ama ama na Rajasthan. Bajra bụ nri Indian dị umeala n'obi siri ike nke erichaala na India kemgbe oge ochie na ọ bụ nnukwu mgbakwunye na nri gị n'oge oge oyi [10] . Nwere ike ime rotis, khichdi, akwukwo nri na millet Mash.
9. Jinja
Ejila jinja mee ihe dị ka ose ma ọ bụ ọgwụ ndị mmadụ gburugburu ụwa. Jinja nwere polyphenols na-ekpo ọkụ nke a maara dị ka gingerols dị ka 6-shogaol, 6-gingerol, na zingerone nke nwere mmetụta thermogenic ma mara na ọ na-eme ka ahụ dị ọkụ. iri na otu .
Fọdụ nri ndị ọzọ nwere ike inye aka kpoo gị ọkụ n’oge oge oyi:
10. Chili Aka
Chili ose nwere ngwakọta kemikal a na-akpọ capsaicin nke nwere ike ibute thermogenesis, usoro nke sel nke ahụ na-agbanwe ike n'ime okpomọkụ. Capsaicin na-ebute onye na-anabata ihe dị na akwara sensory, na -emepụta mmetụta ọkụ, ma na-eme ka ahụ ọkụ dị elu [12] .
Dọ aka na ntị : Iribiga oke ose chilli nwere ike ibute nsogbu nke eriri afọ na ụfọdụ mmadụ. Ihe mgbaàmà a nwere ike ịgụnye mgbu afọ, ihe ọkụ ọkụ na eriri afọ gị, akpịrị, na afọ ọsịsa na-egbu mgbu.
11. Oji Oji
Oji ojii nwere piperine, ngwakọta nke na-enye ose oji uto ya, nke nwere ike inye aka mee ka ahụ gị kpoo ọkụ n’oge oyi. Nwere ike irite uru nke ose ojii site na itinye ya na ofe na stew dị ọkụ.
12. Yabasị
E jirila yabasị na ọgwụ ndị China na-eme ka ahụ dị ọkụ na ijikwa ihu igwe oyi. Gbakwunye (raw) eyịm na nri gị (salads) nwere ike inye aka bulie ogo ahụ gị ma mee ka ị na-ekpo ọkụ n'oge oyi.
13. Garlic
A ogwu a na-ejikarị na nri ndị India na nri ụwa, galik nwere nnukwu calcium, potassium, yana ụfọdụ ogige sọlfọ ndị dị mma iji gbochie mmalite ọrịa na ahụike na-eme ka ahụ gị dịkwuo ọkụ. [13] .
14. Root Akwụkwọ nri
A na-erikarị akwụkwọ nri ndị dị ka turnips, karọt, radish, na parsnips n’oge udu mmiri. Maka na ha nwere ihe akpọrọ allyl isothiocyanate nke na - enyere aka mee ka ahụ gị kpoo ọkụ. Nri nduku bukwara ezigbo nri na nri gi n’oge oyi [14] .
15. Mkpụrụ osisi zuru ezu
Mkpụrụ osisi zuru oke bụ ezigbo ihe dị ukwuu nke carbohydrates dị mgbagwoju anya, nke na-ewe oge iji gbarie ahụ. N'oge usoro a, ahụ na-eji ike agbakwunye na-agbari nri, nke a, na-eme ka ahụ gị dị ọkụ iri na ise . Tinye oka di iche iche dika osikapa nchara, oatmeal, nkpuru oka di iche-iche wdg.
16. Anụ ehi
Anụ ehi bụ ezigbo ihe na-enye abụba anụ, conjugated linoleic acid (CLA) na nri ndị ọzọ dị ka protein, iron, zinc, vitamin B6, vitamin B12, vitamin D, phosphorus, magnesium, na potassium. Mgbe ị riri anụ ehi, ahụ na-etinyekwu ume n'ịgbari nri na nke a na-ewepụta ahụ ọkụ [16] .
Fọdụ nri ndị ọzọ ị nwere ike ịnwale n'oge oge oyi bụ ndị a:
otu esi enweta egbugbere ọnụ pink ndammana ọgwụgwọ ụlọ
- Akwụkwọ ndụ akwụkwọ ndụ tii
- Mkpụrụ fennel
- Turmeric (mmiri ara ehi ọlaedo, tinye curry)
- Mkpụrụ dị ka cashews na almọnd
- Brussels puo
- Akwa
- Ofe
- Azụ dị ka salmọn na tuna
- Red mgbịrịgba na-ede ede
Nke a bụ ndepụta nke efere ị nwere ike ịnwale oge oyi a, nke dịkwa mma ma dị ụtọ:
- Gajar ka halwa (karọt eji megharịa ọnụ)
- Sarson ka saag (mọstad doo curry)
- Sakarkand rabdi (ụtọ nduku eji megharịa ọnụ)
- Gond ke ladoo (acacia gum, ntụ ọka wit, almọnd na cashew)
- Beetroot-aki oyibo / karọt bido ighe (South Indian efere beetroot thoran na karọt poriyal)
- Lapsi (ejiri ghee, mkpụrụ osisi kpọrọ nkụ, ọka gbajiri agbaji, na mkpụrụ vaịn)
- Chikki (Ogwe nri na-edozi ahụ nke India ji mkpụrụ na jaggery)
- Raab (ihe ọ drinkụ drinkụ emere na ọka millet)
- Thukpa
Na A ikpeazụ Note…
Nri esi esi bụ otu n’ime nhọrọ kacha mma maka oge udu mmiri. Nwee ọtụtụ ofe, nri ofe na ofe a na-eji eri oge oyi. Ọ kachasị mma izere nri esiri esi ma ọ bụ sie nri ma họrọ akwụkwọ nri na mkpụrụ osisi a kara aka maka nri oge oyi gị.
