Isondlo kwiRamadan: IsiKhokelo esiBanzi sokuZila okusempilweni nokuLungelenelweyo
Inyanga yeRamadan lixesha lokuhlanjululwa kunye nokuziphatha, ngokomoya nangokwenyama. Nangona kunjalo, ukulamba kwexesha elide kunye nonxano, kudibaniswa nokukhetha okungalunganga kwesondlo, kunokukhokelela kwiingxaki ezifana nokukhathala, intloko, iingxaki zesisu kunye nokuzuza ubunzima. Ngesi sizathu, ukutya ukutya okunesondlo, okwaneleyo kunye nokuqonda kubaluleke kakhulu ngexesha leRamadan.
Apha ngezantsi, ungafumana isikhokelo sesondlo esibanzi esiyakwenza ukwazi ukuzila kwaye ukhusele impilo yakho ngexesha leRamadan.
Sahur: Esona sidlo sibalulekileyo ngolu suku
Ukuzila ukutya ngaphandle kwe-sahur kunokubangela ukwehla kweswekile yegazi kunye nokudinwa okumandla emini. USahur kufuneka abe nomxholo oya kukugcina uzele imini yonke.
✔ Yintoni ekufuneka isetyenziselwe i-sahur?
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Iqanda (ebilisiweyo okanye iomelet)
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Iintlobo zetshizi
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Isonka sengqolowa
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Iyogathi okanye ikefir
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Imithombo yamafutha asempilweni njenge walnuts kunye neealmonds
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Amanzi amaninzi
✔ Sahur Umzekelo Okwenza Uzaliswe:
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1–2 amaqanda abilisiweyo
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1 isilayi sesonka samasi emhlophe
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2–3 izilayi zesonka sengqolowa
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Itumato, cucumber, eluhlaza
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1 isitya seyogathi
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2–3 iwalnuts
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2 iiglasi zamanzi
❌ Izinto ekufuneka uziphephe kwaSahur:
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Ukutya okunetyuwa ngokugqithisileyo (isoseji egqithisileyo, isalami, iminquma)
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IiPastries
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Ukutya okuneswekile
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Iti nekofu eninzi
Iftar: Isiqalo esiLawulwayo nesilungelelanisiweyo
Ukufunxa isisu ngesiquphe emva kokuzila ixesha elide kunokubangela iingxaki zokwetyisa. Ukutya ngezigaba kwi iftar yeyona ndlela ilungileyo.
✔ Singaluqhawula njani uzilo?
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1–2 imihla okanye iminquma
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1 iglasi yamanzi
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1 isitya sesuphu
10–15 imizuzu yekhefu
Eli khefu lifutshane linceda ukulungelelanisa iswekile esegazini kwaye lithintele nokutya kakhulu.
✔ Ipleyiti ye-Iftar eMiselweyo
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1 inxalenye yomgubo ogcadiweyo/wembiza (inyama, inkukhu, intlanzi okanye iimbotyi)
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Isaladi eninzi
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3–4 iicephe zebulgur pilaf okanye isonka esipheleleyo
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Iyogathi okanye ubisi lwebhotolo
Ukusetyenziswa kweDessert: Yimalini kwaye Nini?
Xa kufikwa kwiRamadan, enye yezinto zokuqala ezithi qatha engqondweni yidessert. Nangona kunjalo, izimuncumuncu zesherbet zisenokubangela ukunyuka kweswekile yegazi ngesiquphe kunye nokunyuka kobunzima.
✔ Ezizezinye ezinempilo:
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Güllaç
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Izimuncumuncu zobisi
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Isiqhamo + iyogathi
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Itshokholethi emnyama (indawo encinci)
Kusempilweni ukusela izimuncumuncu kwiiyure ezi-1–2 emva kwe-iftar, kunokuba nangoko emva kwe-iftar.
Ukusetyenziswa kolwelo: Eyona mpazamo iQhelekileyo
Umzimba, ohlala uphelelwe ngamanzi ngexesha lokuzila ukutya, usenokuphelelwa ngamanzi ukuba akukho lulwelo olwaneleyo olusetyenziswe phakathi kwe-iftar kunye ne-sahur.
✔ INjongo yeMihla:
Ubuncinane 2–2.5 iilitha zamanzi
Sela amanzi hayi ngexesha elinye, kodwa ngokuwasasaza phakathi kwe-iftar kunye ne-sahur.
✔ Iziselo ezixhasayo:
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Ayran
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Amanzi anezimbiwa
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Iti zeHerbal (fennel, chamomile)
Iingcebiso zokuNqanda uKutyeba ngeRamadan
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Yitya kancinci kwi iftar (ubuncinci imizuzu engama-20)
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Kuphephe ukutya okuqhotsiweyo
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Yenza ulawulo lwesahlulo
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Thatha uhambo olulula 3–4 iintsuku ngeveki
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Nciphisa izimuncumuncu ukuya kwiintsuku ezi-2–3 ngeveki
Amatyala awodwa
✔ Isifo seswekile
Kufuneka azile ukutya phantsi kweliso likagqirha.
✔ Abo baneNgxaki zesisu
Ukutya okuneziqholo nokunamafutha kufuneka kuphetshwe.
✔ Abantu Abenza Ezemidlalo
Umthambo kufuneka ucwangciswe kwiiyure ezi-1–2 emva kwe-iftar.
Isiphumo
Umgaqo osisiseko wokutya okunempilo ngexesha leRamadan;
Ibhalansi, ukumodareyitha kunye nokuba nengqondo.
Ukungatsibi i-sahur, ungayibaxi kwi-iftar, ukusela ulwelo olwaneleyo kunye nokulawula izahlulo ziya kukunceda ulawule ubunzima bakho kwaye wenze imithandazo yakho ngamandla.
Ngenkxaso yeDietitian;
Februwari 18, 2026
