Ukudla Okunempilo Okungadliwa Ngesikhathi Sokukhulelwa

Ukudla okunempilo kuwukugxila okuyinhloko kwabesifazane abaningi ngesikhathi sokukhulelwa. Abesifazane baseNdiya ikakhulukazi babusisiwe uma kuziwa ekukhetheni ukudla, njengoba ukudla kwendabuko kwamaNdiya kulinganisela kahle mayelana nokunambitheka nokondleka. 

Nakuba kunezinketho eziningi ezitholakalayo zokudla okuyinhloko, abesifazane bavame ukuzithola bedidekile ngalezo zikhathi zendlala ezingalindelekile lapho abakufunayo kuwukudla okulula okumnandi kodwa okunempilo.

Ngokuphambene nombono oyiphutha ovamile awudingi ukudla ababili ngesikhathi sokukhulelwa. Kodwa-ke, ufuna ukuthola isisindo esiqinile ngenkathi ukhetha ukudla okunempilo phakathi nokukhulelwa kwakho. Kulula ukumane uvule iphakethe lama-chips noma ushwabadele uswidi lapho lezo zifiso zokudla okulula zishaya. Nakuba lokhu kulungile kanye ngezikhathi ezithile, ufuna ukugcina i-pantry yakho igcwele izinto ezinempilo ukuze wenze ukudla okulula okusheshayo uma ulambile. 

Uma udidekile mayelana nokudla okulula okunempilo kodwa okumnandi, usendaweni efanele. Izinketho azipheli, futhi silapha ukuze sikusize wenze okuhle. Ake sibheke okunye ukudla okulula okungeke kukwenze uzizwe unecala ngemva kwalokho futhi kuzokwanelisa izifiso zakho zokukhulelwa ngokuphelele.

16 Ukudla Ukudla Okunempilo Ngesikhathi Sokukhulelwa

1. I-Peanut Chaat: Amantongomane anothile nge-folic acid, amaprotheni, amafutha anempilo nezinye izakhi. Hlanganisa nemifino ehlukene ukwengeza ubuhle befiber, amavithamini, namaminerali. Hlanganisa nama-chutneys akho owathandayo, izinongo, nokukhanywa kwejusi kalamula, futhi uthole ubumnandi obuhle, obumnandi, kanye nengxoxo ebabayo emnandi futhi enempilo.
2. I-Vegetable Cutlet: Hlanganisa ama-cutlets emifino awukudla okuhle kwamaNdiya okwenza ngokwezifiso kakhulu njengokukhetha kwakho. Hlanganisa ndawonye yonke imifino oyintandokazi nezinongo, uzibumbe zibe ama-cutlets, uzigcobe ngemvuthuluka yesinkwa kanye nokuthosa okungajulile noma ukuthosa emoyeni. Jabulela lezi zinto ezinhle nge-chutney eluhlaza. Ingxenye engcono kakhulu ungazenza kusengaphambili futhi uzifake iqhwa. Lokhu kuzoxazulula ukucinga kwakho ukudla okulula okunempilo ngesikhathi sokukhulelwa. Izinketho ezifanayo zingafaka i-Kala chana noma i-Rajma kebabs.
3. I-Oats Banana Pancake: Uma ufuna ukudla okulula okumnandi kodwa okunempilo ongakudla ngesikhathi sokukhulelwa, ama-pancake e-oat banana ayisinqumo esihle kakhulu. Hlanganisa ndawonye iqanda elilodwa, i-oats eyimpuphu engu-¼ yenkomishi, ubhanana owodwa, impushana yokubhaka, nolunye ubisi ukwenza lawa mapancake anomsoco kodwa adleke.
4. Irayisi ye-curd: Uma unelayisi elimhlophe elisele, ungaphehla ngokushesha lesi sidlo esimnandi ukuze upholise izifiso zakho ngosuku olushisayo. Hlanganisa irayisi esele neyogathi bese ufaka ukhukhamba ogayiwe kanye nezaqathi. Beka eceleni imizuzu eyi-10. Thuthukisa ngokufudumeza i-ghee bese wengeza i-asafoetida, upelepele obomvu omisiwe, imbewu yesinaphi namaqabunga ekhari. 
5. Incazelo encane: Ukudla okuvutshiwe kunomsoco kakhulu. I-Idlis ene-coconut chutney iwukudla okunethezeka okuphelele okunamafutha anempilo, amaprotheni nama-carbohydrates okukugcina wanelisekile.
6. I-Dhokla: I-Dhokla, okunye ukudla okubilile, nakho kungenye yezidlo ezingcono kakhulu ezinempilo kwabesifazane abakhulelwe. I-Dhoklas inama-kilojoule aphansi kodwa iphezulu kuma-probiotics, okuqukethwe kwamaprotheni, futhi yiqiniso, ukunambitha. Ungakwazi ngisho nokwandisa inani lazo lokudla ngokungeza imifino egayiwe ku-batter.
7. I-Mix Nut Laddoo noma i-Peanut Chikki: Lena enye indlela enhle yokwanelisa izifiso zakho ezimnandi. NjengamaNdiya, sinezinhlobonhlobo eziningi zokupheka ze-laddoo ezinomsoco ezitholakalayo; kungaba rava coconut laddoo, ragi badam laddoo, noma besan laddoo, ukukhetha akupheli. I-ghee namantongomane kunikeza amafutha anempilo. Ungakwazi ukwengeza ukukhetha kwakho okumnandi njengezinsuku noma i-jaggery ukuze ungeze ezinzuzweni zezempilo. I-Peanut Chikki ingaba yindlela enhle yokuphatha izifiso zakho ezimnandi. Lawa ma-dessert kufanele adliwe ngamanani ahlukene. Futhi, uma kutholwe ukuthi unesifo sikashukela sokukhulelwa, khuluma nodokotela wakho noma isazi sezokudla ngokuthi mangakanani nokuthi hlobo luni lwamaswidi oluvunyelwe kuwe.
8. Bhel Puri: Irayisi elikhukhumele, noma i-Murmura, ukudla okulula okusetshenziselwa ukwenza i-Bhel Puri. Ungaxuba ithani lama-toppings ukuze ukwenze kube mnandi kodwa kunempilo. 
9. Isaladi Yezithelo: I-Fruit chaat noma isaladi yezithelo nayo isebenza njengesidlo esikhulu sokukhulelwa. Igcwele i-fiber, amavithamini, namaminerali. Ungakwazi futhi ukwengeza imbewu ye-chia ecwilisiwe noma amantongomane ukuze wenze kube mnandi futhi kunempilo.
10. Izinti zemifino nge-Hummus: I-Hummus ingenye yamadiphu anomsoco kakhulu. Igcwele amaprotheni, amafutha anempilo, nama-carbohydrate ayinkimbinkimbi. Sika imifino efana nekhukhamba, izaqathe, i-beetroot, ne-calcium ibe yizinti. Wacwilise ku-hummus ukuze uthole ukudla okulula okunomsoco ne-fibre ephezulu.
11. Izithelo Ezintsha: Uma ufuna ukudla okulula kokukhulelwa okusheshayo ngaphandle kokuhlupheka okuningi, izithelo ezintsha ziyamangalisa. Basiza ukwanelisa izifiso zakho ngenkathi bekunikeza ukudla okunomsoco. Ungakhetha ngisho nama-smoothies ezithelo ezixubile uma usesimweni sokuthile okubandayo nokuqabulayo.
12. Isaladi yama-sprouts: Ama-sprout anokuqukethwe okuphezulu komsoco futhi alungele wena nengane yakho. Amahlumela agayeka kalula futhi aphansi ngamakhalori. Banokuqukethwe okuphezulu kwamaprotheni futhi basebenza kahle kumasaladi nasezingxoxweni. Engeza i-paneer eyosiwe esaladini lakho noma izingxoxo ukuze uthole amaprotheni angeziwe.
13. I-Chana egazingiwe noma amantongomane: Ukuba ne-chana egazingiwe noma amakinati endlini kuhle ezikhathini lapho indlala ihlasela ngokuzumayo. 
14. I-Chole Chaat: Ama-chickpeas angumthombo ocebile we-fibre yokudla, i-folate, i-magnesium, i-potassium ne-iron, okwenza i-chaat yabo elula ibe isidlo esinempilo.
15. Isaladi yeqanda: Iqanda lithwala zonke izakhamzimba ezibalulekile ekukhulelweni kwakho. Ungakwazi ukushaya ngokushesha isaladi leqanda elibilisiwe ukuze uthole isiphuzo esisheshayo. Ungenza imayonnaise yasekhaya noma usebenzise isambatho seyogathi yamaGreki ukuze uthole enye indlela enempilo.
16. Inkukhu Eyosiwe I-Whole Wheat Sandwich: Inkukhu isebenza njengomthombo omkhulu wamaprotheni angenalutho. Yenza isemishi elinempilo usebenzisa isinkwa sikakolweni, inkukhu esele noma esanda kuthoswa kanye nokukhetha kwemifino. Ungakwazi ngisho nokwengeza ucezu lukashizi futhi uphakamise ukunambitheka kwesemishi nge-chutney eluhlaza ukuze uthole isidlo sakusihlwa esimnandi ngesikhathi sokukhulelwa.

Lezi izinketho ezimbalwa nje zezinto ezinempilo kodwa ezithokozisayo ezilungele ukudla okulula kwantambama noma kwakusihlwa ngesikhathi sokukhulelwa. Ungakwazi njalo ukwenza ngendlela oyifisayo lezi zidlo ezidliwayo ngokususelwe kokuncamelayo, ukungezwani komzimba nezinto ezithile, nezidingo zokudla okunomsoco. 

Sithemba ukuthi le mibono yesnack izokusebenzela, futhi ngeke kudingeke uphendukele ekudleni okungenamsoco lapho lezo zifiso ezihlanya zigadla!

UDkt uNksz Sunitha

Isazi sokudla

Musheerabad, Hyderabad