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INavratri 2020 isiqalile futhi lesi yisikhathi lapho abantu bezila ukudla futhi badle phakathi nomkhosi wezinsuku eziyisishiyagalolunye. Labo abakhetha ukuzila ukudla balandela uhlelo oluthile lokudla futhi bagweme izinto ezithile zokudla. Futhi kunesinye isigaba sabantu abakhetha ukuzitika ngezinto ezithandekayo zokudla.
INavratri ebizwa nangokuthi iDurga Puja ezifundazweni ezisenyakatho-mpumalanga futhi lapho abantu bebona ukuzila ukudla. Phakathi nalo mkhosi wezinsuku eziyisishiyagalolunye omuhle, nakhu okumele ukwenze nokungafanele ukwenze uma uhlela ukuzitholela kokunye ukudla okuthandekayo ngesikhathi seNavratri.
Okufanele Ukudla Ngesikhathi seNavratri
1. Yidla ukudla okulula okunempilo
Ukuzizwa ulambile ngezikhathi ezingavamile ngesikhathi sokuzila kuvamile futhi ngalesi sikhathi kufanele ugweme ukuphendukela kokudla okulula okungenampilo lokhu kuziphatha kungaholela ekutholeni isisindo esingafuneki. Yiya ekudleni okulula okunempilo esikhundleni salokho. Zama ukufaka ama-makhana (ama-Foxnuts), amantongomane agosiwe noma i-sabudana ekudleni kwakho ngoba acebile ngamavithamini namaminerali futhi azokunikeza amandla adingeka kakhulu phakathi nomkhosi [1] , [okubili] .
2. Yidla imifino nezithelo
Imifino nezithelo zigcwele i-fiber futhi ukuzidla kuzogcina isisu sakho sisuthi ngesikhathi sokuzila. Umphumela wefayibha yokudla ekusuthweni awubangelwa kuphela ubude besikhathi ukudla okusesiswini, kepha futhi nejubane lapho kudliwa khona. Kuyamangaza ukuthi ukunambitheka nakho kungathinta kanjani umuzwa wokugcwala. Faka ithanga, utamatisi, ikhukhamba, izaqathe, ukholifulawa, amantshontsho, isipinashi, iwolintshi nophaya ongahluziwe ekudleni kwakho.
3. Phuza amanzi amaningi
Ngesikhathi sokuzila, abantu bavame ukukhohlwa ukuphuza inani elanele lamanzi. Ngakho-ke, kubaluleke kakhulu ukugcina umzimba wakho unamanzi phakathi nale sizini njengoba ukomiswa kwamanzi emzimbeni kungashintsha ukusebenza komzimba okujwayelekile kukwenze uzizwe uphelelwe amandla. Amanzi angenalutho, amanzi afakwe izithelo, amanzi kakhukhunathi, amajusi wezithelo ezintsha angasebenza njengezixazululo ezinhle kakhulu zokuvuselela amanzi.
4. Amasaladi
Ukudla amasaladi ngesikhathi sokuzila kweNavratri kungenye indlela yokugcina umzimba wakho uzizwa ugcwele isikhathi eside. Ungenza izindlela zokupheka zesaladi ezinempilo njenge-sabudana isaladi, isaladi le-beetroot noma isaladi lesithelo. Ukuyisebenzisa kungakunika amandla we-micronutrient adingeka kakhulu ngesikhathi sokuzila.
5. Isobho
Amasobho angaba umthombo omuhle kakhulu wezakhamzimba futhi angasiza ukugcwalisa amanye ama-electrolyte alahlekile ngesikhathi sokuzila [3] . Yiba nesobho lesitoko semifino, isobho lamathanga, isobho lesipinashi, nesobho lesanqante.
6. Imikhiqizo yobisi
Imikhiqizo yobisi efana ne-curd, i-paneer, ibhotela, i-ghee, ubisi, i-khoya nobisi olujiyile ingasetshenziselwa ukwenza izindlela zokupheka ezifana ne-sabudana kheer, i-singhara ka halwa, i-coconut laddoo, njll. Lokhu kudla kungasiza futhi ekugayeni ukudla.
Okungafanele Ukudla Ngesikhathi seNavratri
1. Ukudla okunoshukela omningi
Nciphisa ukusetshenziswa kukashukela osetshenzisiwe kuphazamisa uketshezi lwegazi futhi kwandise izifiso. Esikhundleni salokho, khetha ukudla okuqukethe ushukela wemvelo onjenge-beetroot, ubhatata nezithelo njengoba lokhu kudla kunganelisa isifiso sakho sikashukela ngaphandle kwemiphumela emibi empilweni yakho yokuhleleka komzimba [4] .
2. Ukudla okungenamsoco
Uma ungomunye walabo bantu abangazili ngesikhathi seNavratri futhi ucabanga ngokudla ukudla okungenamsoco. Cabanga futhi! Ukudla okungenamsoco okufana ne-pizza, i-burger, nama-pastries kuvame ukuba yikhalori futhi kungabi mnandi kakhulu. Lokhu kungadala ukuzuza kwesisindo.
3. Ukudla okuthosiwe
Gwema ukudla ukudla okuthosiwe kakhulu ngesikhathi seNavratri ngoba kungadala ukugaya ukudla nokucasula esiswini. Ukudla okuthosiwe okufana namazambane amazambane, amafries, i-pakoda kanye ne-samosa kufanele kugwenywe. Zingasuswa esikhundleni sokudla okulula okulula njengamantongomane abhontshisiwe owomile nosawoti.
UKarthika ThirugnanamI-Clinical Nutritionist kanye neDietitianI-MS, RDN (USA) Yazi kabanzi