你練習了哪些印度飲食習慣來減肥?
What Indian food habits did you practice to lose weight?
譯文簡介
網友：我年紀越來越大了，所以我妻子帶我去找了一位收費昂貴的營養師，他為我寫了一份食譜。這種飲食基本上禁止所有非素食食品和所有甜食。我早上的早餐有3個蒸米漿糕，然后在上午11點左右吃了一些箭根餅干，再吃一些米飯、蠶豆湯，晚餐是一些帶木豆的烤肉……
正文翻譯
What Indian food habits did you practice to lose weight?
你練習了哪些印度飲食習慣來減肥?
評論翻譯
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I was growing older - so my wife took me to this expensive dietitian who wrote a diet for me.
This diet essentially banned all Non Veg Foods and All Sweets.
My morning breakfast had 3 Idlies, then some arrow root biscuits at around 11 AM, then some rice, cluster bean soup and dinner was a few rotis with dal.
And then - no white rice!!! only expensive and lousy tasting brown rice or rice relished by a lot of keralites but which i did not find relishing myself.
And then - only egg whites. No omelette, No Boiled Eggs, No Half Boils
And recommending Millet as substitute in Dosas.
IT LASTED EXACTLY 9 DAYS
On the 10th Day morning - after getting another tasteless breakfast - i lost it completely and went on a eating streak - eating Biryani, Pastries, Pooris etc for Lunch and Dinner and it took me 2–3 days to stop.
我年紀越來越大了，所以我妻子帶我去找了一位收費昂貴的營養師，他為我寫了一份食譜。
這種飲食基本上禁止所有非素食食品和所有甜食。
我早上的早餐有3個蒸米漿糕，然后在上午11點左右吃了一些箭根餅干，再吃一些米飯、蠶豆湯，晚餐是一些帶木豆的烤肉。
然后不吃白米飯！糙米價格昂貴，味道還糟糕，很多喀拉拉邦人喜歡米飯，但我自己并不喜歡。
然后只吃蛋白，不吃煎蛋卷，不吃煮雞蛋，不吃半生不熟的雞蛋。
并推薦小米作為多薩的替代品。
整整持續了9天
第十天早上，在又吃了一頓無味的早餐后，我完全不遵循食譜了，開始連續進食——午餐和晚餐吃印度香飯、糕點、普里小麥餅等，我花了2-3天才停止此飲食習慣。
Then i decided to go to a Gym. It never even started. The Gym literally began quoting packages like Byjus does - Rs. (X) for this course, special course etc.
That was the end of the Gym
Then come fancy calculations of no of calories, glycemic index was calculated by some woman on youtube (My wife follows her like how many people follow Modiji) and everything was about what is the Glycemic Index or Load.
A Weighing machine in the kitchen - and Potato Curry would be measured.
營養師的食譜計劃結束了
然后我決定去健身房。它甚至從未開始。健身房開始像Byjus（教育公司）一樣給這門課程和特別課程等等報價。
健身房計劃就這樣結束了
然后是對卡路里的計算，油管上有個女子計算了血糖指數(我妻子關注她，就像有多少人關注莫迪一樣)，一切都是關于什么是血糖指數或負荷。
廚房里的稱重機和土豆咖喱會被測量；
His advise was to avoid - Alcohol, Chocolate, Coffee completely
However his other advise was simply - If you normally eat 4 Bajjis, cut it to 2. If you normally eat 4 Bondas - cut it to 2. Retain your same diet but reduce the quantity. If you add 2 Tbsp of Oil - add only 1 Tbsp. If you eat 3 Helpings of Potato Poriyal, reduce it to 1 1/2 helpings.
He said - You should never feel full after a meal. Other than that - as long as you avoid the big 3- Alcohol, Chocolate, Coffee - you should be fine. Drink more water if you feel hungry.
I have been following this principle for sometime now and it has worked well for me.
終于，我遇到了合適的醫生。他的名字叫Surender，在金奈執業。
他的建議是避免飲酒、巧克力、咖啡
然而，他的另一個建議很簡單——如果你通常吃4個Bajjis，就把它切成2個。如果你通常吃4個邦達(Bondas)，把它切成2個。保持相同的飲食，但減少數量。如果你加了2湯匙油，只加1湯匙。如果你吃了3份土豆粥，把它減少到1/2份。
他說——你永遠不應該在飯后感到飽腹。除此之外，只要你避免三大類——酒精、巧克力、咖啡——這樣你就應該沒事了。如果你覺得餓，就多喝水。
我已經遵循這個原則一段時間了，它對我很有效。
I tried eating chapathi and sautéed vegetables everyday and it definitely worked. I would eat non veg occasionally. Initially I was feeling a bit low on energy, but I adapted.
I was feeling pretty good on this diet.
But it didn't last for 2 reasons:
I started this diet for a reason and after that I didn't find the motivation to continue.
I changed jobs and my shift was longer and harder. I couldn't cut vegetables and make the chapathi dough everyday. So I started shifting to dosa because the readymade batter of dosa tastes better than that of chapathi.
I wish I could start it again. It was great.
我試著每天吃印度卷餅和炒蔬菜，這絕對有效。我偶爾會吃一些非蔬菜。起初我感覺有點精力不足，但我適應了下來。
這種飲食讓我感覺很好。
但我沒有持續下去，這有兩個原因：
我開始這種飲食是有原因的，之后我就沒有動力繼續下去了。
我換了工作，我的輪班時間更長、也更辛苦。我不能每天切菜和做卷餅面團。所以我開始轉向多莎餅，因為多莎餅的現成面糊比印度卷餅的味道更好。
我希望我能重新開始，太棒了。
We Indians are blessed with the variety and range of food choices that we have around us. We have the best options of cereals, pulses, legumes, vegetables, green leafy vegetables, fruits, and if we plan it properly we can add even colours to our plate and life.
Now, coming to food habits for weight loss, first and foremost is your dinner time and sleeping time gap, secondly what you eat for dinner, thirdly exercise - most important is to give some movement to your body muscles, at least for 45 minutes.
Tips for weight loss:
-Avoid more of carbs in the evening specially wheat preparations.
- Water Intake should be 2.5 litres in a day.
-Salad should be included in the diet, it will fulfil the requirement of fibre.
- Eat every 3 hours and try not to stuff your stomach too much.
-Include whole fruit in one of the meals.
- Dry fruits - Almonds, Walnuts, Raisins and Dates should be taken daily.
-Desi Ghee - Good for health, include in little quantity somewhere in the diet.
我們印度人有幸，能選擇各種各樣的食物。我們有最好的選擇，包括谷物、豆類、豆類、蔬菜、綠葉蔬菜、水果，如果我們計劃得當，我們可以為我們的盤子和生活增添更多的色彩。
現在，談到減肥的飲食習慣，首先是你的晚餐時間和睡眠時間差距，其次是你晚餐吃什么，第三是鍛煉——最重要的是讓你的身體肌肉運動，至少45分鐘。
減肥小技巧：
晚上避免攝入更多碳水化合物，特別是小麥制品。
-每天的飲水量應為2.5升。
飲食中應該包括沙拉，它可以滿足纖維的需求
每3小時吃一次，盡量不要吃得太飽。
每頓飯都要吃完整的水果。
應該每天食用干果：杏仁、核桃、葡萄干和大棗。
在飲食中加入少量德西酥油：有益健康。
You can easily lose water weight by following simple lifestyle changes:
Fill half of your plate with vegetables. Having fiber in your diet will make you feel full and you won't do overeating.
Have lots of water. I mean lot.
Use ghee instead of refined oil. Many have a misconception like ghee has lot of fat. Yes they do have fat, but they are healthy sources of fat. Good fat cuts bad fat. So it's good to have ghee in your diet.
Have your your final meal of the day before sunset. It's difficult but at least we can try.
Except for the point number 4 I've been following the above points and regular workout routine, I've successfully lost 14kgs in 4 months.
Thanks for the read
你可以在生活方式上做出以下簡單的改變來輕松減肥:
在你的盤子里放一半蔬菜。在你的飲食中攝入纖維會讓你感到飽腹，而且你不會吃得過飽。
我是認真的：多喝水。
用酥油代替精煉油。許多人有一種誤解，認為酥油有很多脂肪。是的，它們確實有脂肪，但它們是健康的脂肪來源。好的脂肪可以減少壞的脂肪。所以在你的飲食中加入酥油是挺不錯的。
日落前吃一天的最后一頓飯，這很難，但至少我們可以嘗試。
除了第4點，我一直在遵循以上幾點和常規鍛煉，我在4個月內成功減掉了14公斤。
感謝閱讀
Am assuming by Indian food habits you mean the ones recommended by ayurveda and not modern science.
So, few of them are :
Avoid eating late at night .
This is not a modern science thing, according to ayurveda as well, once the sun sets, the digestive hormones in our body becomes almost inactive which leads to incomplete digestion , and thus a reason for increasing weight.
Replace refined sugar with jaggery or organic honey
Eat slow cooked food made at home, and avoid junks from the street.
Have ginger squash(home made) once in 2days atleast as it helps increase the digestive power of your system and reduces inflammation.
Do not skip meals, as few modern science research might suggest.Have food whenever hungry, but in small portions.
These are the few things I try to follow..
Hope this helps :)
我猜你說的印度飲食習慣是指阿育吠陀推薦的，而不是現代科學推薦的。
所以，其中一些是:
避免在深夜進食。
這不是現代科學的事情，根據阿育吠陀的說法，一旦太陽落山，我們體內的消化激素就會變得幾乎不活躍，導致消化不完全，從而導致體重增加。
用印度粗糖或有機蜂蜜代替精制糖
吃自己做的慢煮食物，不要吃街上的垃圾食品。
至少每兩天吃一次自制的姜汁南瓜，因為它有助于增強你身體系統的消化能力，減少炎癥。
不要像一些現代科學研究建議的那樣不吃飯。餓了就吃，但要少吃。
以上是我嘗試遵循的幾件事。
希望這能有所幫助
I have seen a lot of people criticizing Indian food habits and Indian diet. First of all, our diet me lack the protein that we require, but it has all the other nutrients which are missing in many western diets. Two of the main habits that I have inculcated in my routine that have helped me lose weight are the presence of salad in my diet. Adding Cucumber tomato onion or any other vegetable as a salad is very common in Indian households, but it is very beneficial for weight loss also. The second amazing Indian food habit is the consumption of a heavy breakfast. As I consume a heavy breakfast in the morning, I feel energized all throughout the day, and I feel as if my metabolism has been fastened. It has also helped me lose a lot of weight.
我看到很多人批評印度人的飲食習慣。首先，我們的飲食缺乏所需的蛋白質，但它含有許多西方飲食中缺失的所有其他營養素。我在日常生活中灌輸的兩個幫助我減肥的主要習慣是在飲食中加入沙拉。在印度家庭中，添加黃瓜、番茄、洋蔥或任何其他蔬菜作為沙拉是很常見的，但它對減肥也非常有益。印度人第二個驚人的飲食習慣是吃豐盛的早餐。當我早上吃了一頓豐盛的早餐時，我一整天都感到精力充沛，我覺得我的新陳代謝好像已經加快了。它還幫助我減掉了很多體重。
In my opinion.. You have only one life.. Eat ur fav food and enjoy your life… But one condition.. Eat your fav food in morning time..
Follow these steps:
Take warm water in empty stomach and also do plank
Do skipping (play a music during skipping)
Avoid eating junk food
Do this daily..
with in One month you can see the results
在我看來，你只有一次生命，吃你最喜歡的食物，享受你的生活…但有一個條件，早上吃你最喜歡的食物。
請執行以下步驟：
空腹時喝溫水，同時做平板支撐運動
跳繩（跳繩時播放音樂）
避免吃垃圾食品
每天都這樣做。
在一個月內你就可以看到結果
Enjoying Simple foods like sambar, dosa idly rice chapati dal upma sabji with pure ghee, Like how Indian mothers used to make and feed us only those foods which are not only healthy but yummy too. Those food never make anyone fat. And ofcourse, only eating and no exercise means u will be bloated.
Donot go for burgers, pizzas, icecreams, crushers, barbecues, processed foods, tin foods, newly found oils such as sunflower oil, olive oil, processed cheese and processed butter, etc.
We used to have groundnut oil, coconut oil . But we switched to the new oils and easily available instant foods and sweets. And that's where our appetite went wrong and craved for all nonsense foods which not only makes fat but unhealthy too and regularly fell sick.
When we go back to our ancestors way of eating and cooking foods plus some regular exercise like walking and doing yoga makes u fit and fine. U can see the difference yourselves.
Best way is planting your own garden with some vegetables fruits and herbs plants for everyday cooking and boosting good health. Because, most of the farmers use pesticides which not only avoids the pests but also affects our body.
喜歡簡單的食物，比如南印酸豆湯，炒飯、薄餅、木豆、 upma、蔬菜配純酥油，就像印度母親過去是如何只做那些不僅健康而且美味的食物給我們吃的一樣。那些食物從來不會讓人發胖。當然，只吃不運動意味著你會變得臃腫。
不要吃漢堡、披薩、冰淇淋、壓榨食物、燒烤、加工食品、罐頭食品、新發現的油，如葵花油、橄欖油、加工奶酪和加工黃油等。
我們過去有花生油、椰子油。但我們改用新的油和容易獲得的即食食品和糖果，這就是我們的食欲出現問題的地方，我們渴望所有無意義的食物，這些食物不僅會使人發胖，而且還不健康，讓人經常生病。
當我們回到祖先的飲食和烹飪方式，加上一些規律的運動，如散步和做瑜伽，使我們健康。你們自己也能看到區別。
最好的方法是在自己的花園里種植一些蔬菜、水果和草本植物，用于日常烹飪和促進健康。因為，大多數農民使用殺蟲劑，自己種不僅可以避免害蟲，還可以影響我們的身體。
It is a well-known fact that your health and overall life depend very much on what you eat. It is important to eat healthy to improve fitness and the quality of life. However, other factors like sleep cycle, exercise or physical activities, and environment also play a crucial role in defining the status of your health. But the diet is the king of all.
As far as weight loss is concerned, you need to keep two things in mind – calorie deficit and protein intake. The human body requires a fixed number of calories depending on body weight and age to perform several actions throughout the day. When you consume more than that, you start putting on weight. So, the first thing you need to start is taking lesser calories gradually. Alongside, you need to take a significant amount of protein as it stimulates muscle mass and gives strength to your body.
You can take milk, curd, cheese, yoghurt, eggs, fish, chicken breast, meat, broccoli, spinach, dry fruits, and beans avail protein and other vital minerals. At the same time, you need to avoid processed foods, sugary drinks, and excessive fat-containing foods. Plus, your weight loss journey is incomplete without a significant amount of exercise and physical activity. So, keep that aspect also in your mind.
眾所周知，你的健康和整體生活在很大程度上取決于你吃什么。健康飲食對提高體質和生活質量很重要。然而，睡眠周期、鍛煉或體育活動以及環境等其他因素也在決定你的健康狀況方面發揮著至關重要的作用，但飲食才是最重要的。
就減肥而言，你需要記住兩件事——熱量不足和蛋白質攝入。根據體重和年齡，人體需要固定數量的卡路里來完成一天中的多個工作。當你攝入量超過這個量時，你的體重就會開始增加。所以，你需要做的第一件事就是逐漸減少卡路里的攝入。此外，你還需要攝入大量的蛋白質，因為它會刺激肌肉，給你的身體帶來力量。
你可以吃牛奶、豆腐、奶酪、酸奶、雞蛋、魚、雞胸肉、肉、西蘭花、菠菜、干果和豆類，這些都能提供蛋白質和其他重要礦物質。同時，你需要避免加工食品、含糖飲料和過多的含脂肪食品。此外，如果沒有大量的鍛煉和體育活動，你的減肥之旅是不完整的。所以，也要記住這一點。
Quick to loose, early to gain: In order to not fall in the trap of dieting and binge-eating, it is important to remember that slow, consistent efforts reap long-term results. CrAsh Dieting or drastically cutting down calories initially will cause that number on the weighing scale to plummet down, but then excess calorie deficit kicks in the defense mechanism of the body to load up those energy reserves and conserve fat.
Remember, weight is only one of the criteria for fitness: While healthy weight and Body_mass_index are desirable in the normal range, remember that athletes and most body- builders would be in the ‘over-weight’ category if measured by the conventional scales.
Overall fitness has little to do with weight: Aim to get fit, and those pounds will melt. After all, what good would cutting down food do, if you are miserable and hungry all the time? Set out for your goal with a positive mind and determination, half of your work is already done.
Shift your focus from weight-loss to getting fit: That will instantly boost your mood, up your energy and put you in a better frx of mind as it sounds like something you can achieve.
So, coming to the question of: What to eat?
快速放松，盡早收獲：為了不落入節食和暴飲的陷阱，重要的是要記住，緩慢、持續的努力會帶來長期的結果。一開始，快速節食或大幅減少卡路里攝入會導致體重秤上的數字急劇下降，但隨后，過多的卡路里赤字會啟動身體的防御機制，以增加這些能量儲備并保存脂肪。
請記住，體重只是健康的標準之一:雖然健康的體重和身體質量指數在正常范圍內是可取的，但請記住，如果用傳統的秤來測量，運動員和大多數健身者都屬于“超重”的范疇。
整體健康狀況與體重關系不大：以健身為目標，體重就會消失。畢竟，如果你總是痛苦和饑餓，減少食物有什么好處呢?以積極的心態和決心為你的目標出發，你的工作已經完成了一半。
把你的注意力從減肥轉移到健身上來：這會立刻改善你的情緒，增加你的能量，讓你有一個更好的心態，因為這聽起來像是你可以做到的事情。
那么，問題來了:吃什么?
原創翻譯：龍騰網 http://www.gdsfy.cn 轉載請注明出處
Say no to artificial sugar, sweets, desserts, ice creams, packed food, fried food, all junk food including samosas, all sugary drinks, artificial juices and sodas. Even deep frozen foods are a no no since they have preservatives. Remember, in addition to piling up waste calories, your internal organs and arteries also get damaged.
The combo of sufficient carbohydrates and proteins with lots of greens and salads is ideal for meals as the carbs will provide enough energy and the fiber will keep you fuller for longer.
Do not skip meals. It’s outright dangerous and unhealthy.
堅持吃完整的、未加工的、生的食物，包括新鮮的時令水果、蔬菜和沙拉。飯前吃沙拉確實有助于限制你的食物攝入量，并為你提供所有必需的維生素和礦物質。
拒絕人造糖、糖果、甜點、冰淇淋、包裝食品、油炸食品、所有垃圾食品，包括咖喱角、所有含糖飲料、人造果汁和蘇打水。即使是深度冷凍食品也不可以，因為它們含有防腐劑。記住，除了堆積浪費的卡路里，你的內臟和動脈也會受損。
足夠的碳水化合物和蛋白質搭配大量的蔬菜和沙拉是理想的膳食，因為碳水化合物可以提供足夠的能量，而纖維可以讓你更長時間保持飽腹感。
不要不吃飯，這完全是危險和不健康的。
堅持寫食物日記。虔誠地記錄下你什么時候吃了什么，喝了什么，當你開始吃東西的時候你有多餓，當時你感覺如何。通常，我們在這里或那里吃了很多東西，卻沒有意識到它是如何增加不需要的食物和卡路里的。還要列出你吃的是有趣的還是幫助將食物轉換為燃料的食物。有趣的食物是那些對身體沒有任何有用的目的，除了空卡路里。幫助將食物轉換為燃料的食物和有趣食物的比例應該是9:1。