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Chaitra Navratri 2021: Zuva, Muhurta, Tsika Uye Kukosha Kwemutambo uyu -
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Navratri 2020 yatotanga uye ino ndiyo nguva apo vanhu vanotsanya nekupembera mukati memutambo wemazuva mapfumbamwe. Avo vanosarudza kutsanya vanowanzo tevera imwe chirongwa chekudya uye vanorega kubva kune zvimwe zvekudya zvinhu. Uye kune chimwe chikamu chevanhu vanosarudza kudya pazvinhu zvinonaka zvezvinhu.
Navratri anonzi zvakare Durga Puja kumatunhu ekuchamhembe-kumabvazuva ndipo zvakare apo vanhu vanoona kutsanya. Munguva yemutambo wemazuva mapfumbamwe auspicious festival, hezvino zvimwe zvekuita nezvisingaitwe zvaunofanira kutevera kana uri kuronga kukwira kune zvimwe zvinonaka zvezvikafu panguva yeNavratri.
Zvekudya panguva yeNavratri
1. Idya zvinwiwa zvine utano
Kunzwa nzara panguva dzisinganzwisisike panguva yekutsanya zvakajairika uye panguva ino iwe unofanirwa kudzivirira kutendeukira kune zvisina kunaka zvekudya zvekudya hunhu uhwu hunogona kukonzeresa pasingadiwe uremu. Enda kunodya zvine hutano panzvimbo. Edza kuwedzera makhanas (Foxnuts), nzungu dzakakangwa kana sabudana kuchikafu chako sezvo vakapfuma mavitamini nemaminerari uye vachakupa simba rinodiwa panguva yemutambo [1] , [piri] .
2. Idya muriwo nemichero
Muriwo nemichero zvakazara fiber uye kuzvidya zvinochengetedza dumbu rako kuguta panguva yekutsanya. Mhedzisiro ye fiber yekudya pa satiety haingokonzerwe nehurefu hwenguva chikafu chiri mudumbu, asi zvakare nekumhanya kwazvinodyiwa. Zvinoshamisika kuti kuravira kunogona sei kuve nemhedzisiro pakunzwa kwekuzara. Sanganisira manhanga, madomasi, magaka, karoti, cauliflower, chickpeas, sipinashi, orenji, uye mbishi papaya mukudya kwako.
3. Inwa mvura yakawanda
Munguva yekutsanya, vanhu vanowanzo kanganwa kunwa huwandu hwakaringana hwemvura zvakare. Nekudaro, zvakakosha zvakanyanya kuti uchengetedze muviri wako uine mvura panguva ino mwaka sezvo kushaya simba kwemvura kunogona kushandura muviri wako kujairika uye kuita kuti unzwe kupera simba. Mvura isina mvura, michero-inemvura mvura, coconut mvura, miriwo michero mitsva inogona kushanda senzira dzakanakisa dzekumisazve mvura mumuviri.
4. Masaradhi
Kudya masaradhi panguva yeNavratri yekutsanya ndiyo imwe nzira yekuchengetedza muviri wako kunzwa wakazara kwenguva yakareba yenguva. Iwe unogona kugadzira mapepeti ane saladhi ane hutano senge sabudana saladi, beetroot saladi kana saladhi yemichero Kuishandisa kunogona kukupa iwe inodiwa zvakanyanya micronutrient kukurudzira kunodiwa panguva yekutsanya.
5. Sopu
Supu inogona kuve sosi yakanaka kwazvo yezvinhu zvinovaka muviri uye inogona kubatsira kudzoreredza mamwe ma electrolyte akarasika panguva dzekutsanya [3] . Iva nemuriwo wemuto muto, manhanga muto, sipinashi muto, uye karoti muto.
6. Zvigadzirwa zvemukaka
Zvigadzirwa zvemukaka zvakadai securd, paneer, butter, ghee, mukaka, khoya uye mukaka wakakomberedzwa unogona kushandiswa kugadzira mabikirwo senge sabudana kheer, singhara ka halwa, coconut laddoo, nezvimwe. Izvi zvekudya zvinogona kubatsira mukugaya.
Chii Chisingafanirwe Kudya Panguva yeNavratri
1. Chikafu chine shuga yakawanda
Deredza kudyiwa kweshuga yakagadziriswa kunokanganisa glucose reropa uye kunowedzera zvishuwo. Panzvimbo iyoyo, sarudza zvekudya zvine mashuga echisikirwo akadai sebeetroot, mbatatisi nemichero sezvo izvi zvekudya zvinogona kugutsa shuwa yako yeshuga pasina kukanganisa maitiro pahutano hwako hwemagetsi. [4] .
2. Zvokudya zvisina kudya
Kana iwe uri mumwe wevanhu ivavo vasiri kutsanya panguva yeNavratri uye uchifunga zvekudya chikafu chisina kudya. Funga futi! Zvokudya zvisina kudya zvakadai se pizza, burger, uye zvikafu zvinowanzove zvine macalorie-dense uye kwete zvinovaka muviri. Izvi zvinogona kukonzera kurema.
3. Zvikafu zvakakangwa
Dzivisa kudya zvakawandisa zvakabikwa panguva yeNavratri sezvo inogona kukonzera kugaya uye kugumbuka mudumbu. Chikafu chakabikwa senge mbatatisi machipisi, fries, pakoda uye samosa zvinofanirwa kudzivirirwa. Dzinogona kutsiviwa nezvikafu zvishoma zvinotapira senzungu dzakaomeswa dzakaomeswa uye dzakarungwa munyu kana bhinzi.
Karthika ThirugnanamClinical Nutritionist uye DietitianMS, RDN (USA) Ziva zvimwe
