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INavratri 2020 sele iqalile kwaye eli lixesha apho abantu bezila ukutya kunye nokuzonwabisa ngexesha lomthendeleko weentsuku ezilithoba. Abo bakhetha ukuzila ukutya bahlala belandela isicwangciso esithile sokutya kwaye bayayeka kwizinto ezithile zokutya. Kwaye kukho elinye icandelo labantu abakhetha ukuzonwabisa ngokutya okukhethiweyo.
INavratri ikwabizwa ngokuba yiDurga Puja kumazwe akumantla mpuma nalapho abantu bejonga ukuzila ukutya. Ngexesha lomthendeleko weentsuku ezisi-9, nazi izinto omele uzenze kunye nezinto ongazenziyo ekufuneka uzilandele ukuba ucwangcisa ukutya ngokutya okuthile ngeNavratri.
Yintoni oza kuyitya ngexesha leNavratri
1. Yitya amashwamshwam asempilweni
Ukuziva ulambile ngamaxesha angaqhelekanga ngexesha lokuzila kuqhelekile kwaye ngeli xesha kufuneka uphephe ukuguqukela kukutya okungenampilo oku kuziphatha kunokubangela ukutyeba okungafunekiyo. Endaweni yokutya okutyayo endaweni esempilweni. Zama ukongeza ii-makhana (Foxnuts), amandongomane aqhotsiweyo okanye i-sabudana kwisidlo sakho njengoko zityebile kwiivithamini kunye neeminerali kwaye ziya kukubonelela ngamandla afunekayo ngexesha lomnyhadala [1] , [Mbini] .
2.Tya imifuno kunye neziqhamo
Imifuno kunye neziqhamo zigcwele ifayibha kwaye ukuzitya kuzakusigcina isisu sakho sizolile ngexesha lokuzila. Iziphumo zefayibha yokutya kwisatiety ayibangelwa kuphela bubude bexesha ukutya okusesiswini, kodwa kunye nesantya ekutyiwa ngaso. Kuyamangalisa ukuba incasa inokuba nefuthe njani kwimvakalelo yokugcwala. Faka ithanga, iitumato, ikhukhamba, iminqathe, icauliflower, ichickpeas, isipinatshi, iorenji kunye nepapaya eluhlaza ekutyeni kwakho.
3. Sela amanzi amaninzi
Ngexesha lokuzila ukutya, abantu bahlala belibala ukusela isixa esaneleyo samanzi ngokunjalo. Ke, kubaluleke ngakumbi ukugcina umzimba wakho unamanzi ngeli xesha lonyaka njengoko ukomisa umzimba kunokutshintsha ukusebenza komzimba wakho okuqhelekileyo kwaye kukwenze uzive ukhutshiwe. Amanzi acocekileyo, amanzi afakwe iziqhamo, amanzi ecoconut, iijusi yeziqhamo ezintsha zinokusebenza njengezisombululo zokuhlaziya amanzi.
4. Iisaladi
Ukutya iisaladi ngexesha lokuzila ukutya kweNavratri yenye indlela yokugcina umzimba wakho uziva ugcwele ixesha elide. Unokwenza iiresiphi ezinesaladi esempilweni ezifana nesabudana isaladi, isaladi yebeetroot okanye isaladi yeziqhamo. Ukuyisebenzisa kunokubonelela ngesibonelelo esifunekayo se-micronutrient ngexesha lokuzila.
5. Isuphu
Iisuphu zingangumthombo ogqwesileyo wezakhamzimba kwaye zinokunceda ukuzalisa ezinye ii-electrolyte ezilahlekileyo ngexesha lokuzila [3] . Yiba nesuphu yemfuyo yemifuno, isobho sethanga, isuphu yespinatshi, kunye nesuphu yomnqatha.
6. Iimveliso zobisi
Iimveliso zobisi ezinje nge curd, paneer, ibhotolo, ghee, ubisi, khoya kunye nobisi olujiyileyo zingasetyenziselwa ukwenza iiresiphi ezinje nge sabudana kheer, singhara ka halwa, coconut laddoo, njlnjl.
Yintoni ongayityi ngexesha leNavratri
1. Ukutya okuneswekile eninzi
Ukunciphisa ukusetyenziswa kweswekile egqityiweyo kubangela ukuba kungabikho glucose yegazi kunye nokunyusa iminqweno. Endaweni yoko, khetha ukutya okuneeswekile zendalo ezinje nge-beetroot, ibhatata kunye neziqhamo njengoko oku kutya kunokwanelisa umnqweno wakho weswekile ngaphandle kokuba neziphumo ezibi kwimpilo yakho yomzimba. [4] .
2. Ukutya okungenamsoco
Ukuba ungomnye wabo bantu bangazili ngexesha leNavratri kunye nokucinga ngokutya ukutya okungekho mpilweni. Cinga kwakhona! Ukutya okungenamsoco okufana ne-pizza, i-burger, kunye ne-pastries zihlala zine-calorie-dense kwaye ingezizo izondlo. Oku kunokubangela ukutyeba.
3. Ukutya okuthosiweyo
Kunqande ukutya ukutya okuninzi okuthosiweyo ngexesha leNavratri njengoko kunokubangela ukungaginyeki kwengqondo kunye nesisu. Ukutya okuthosiweyo njengeetshiphusi zeetapile, iifriji, ipakoda kunye nesamosa kufuneka kuthintelwe. Banokutshintshwa ngokulula okulula okufana namantongomane okanye iimbotyi ezomisiweyo ezomisiweyo kunye netyuwa.
Karthika ThirugnanamUgqirha wezonyango kunye noDyitiI-MS, i-RDN (i-USA) Yazi ngakumbi
