Hoʻololi ka ʻai ʻana i ka wā hoʻokē ʻai i ka wā Ramadan. Ua kaupalena ka neʻe ʻana. ʻO ko mākou kino, ʻaʻole i maʻa i kēia mau kūlana, ʻike i nā pilikia e like me ka pōloli loa, ka luhi a me ka nāwaliwali i nā lā mua o Ramadan.
ʻO ka paʻakikī o ka pōloli a me ka make wai no nā hola i nā lā lōʻihi a me nā lā wela e hōʻike hou i ka mea nui o ka ʻai ʻana i ke olakino ma Ramadan. Ma kēia kaʻina hana hou, e maʻalahi ka hoʻololi ʻana i ka mahina o Ramadan ma o ka hoʻololi ʻana i kā mākou mau ʻai.
Ke loli nei ka ʻai ʻana i kēia manawa 30 mau lā, loaʻa ke kaumaha o kekahi i kēia wā. Akā ke hoʻolālā pono ʻO ka lilo ʻana o ke kaumaha i ka wā Ramadanʻike ʻoe i kāu
No ke aha ʻoe e loaʻa ai ke kaumaha i ka wā o Ramadan?
I ka hoʻokē ʻai ʻana, hele ke kino o ke kanaka i ke ʻano mālama, e puhi ana i nā calorie me ka mālie. Me ka ʻole o ka hoʻohana ʻana i nā carbohydrates, hele lākou i nā momona ma ke ʻano he wahie mua, e hāʻawi ana i ke kino me kahi kumu hoʻomau o ka ikehu.
ʻO ka hoʻokē ʻai ke kumu o ka biochemical triggering o nā hormones glucagon a me cortisol, ka mea e hoʻoulu ai i ka hoʻokuʻu ʻana o nā momona momona mai ka ʻiʻo adipose i loko o ke kahe koko. Lawe ʻia nā ʻakika momona e nā ʻiʻo a me nā ʻiʻo ʻē aʻe a wāwahi ʻia (oxidized) e hana i ka ikehu i loko o nā cell.
Hoʻokuʻu ka meaʻai i ka insulin hormone i loko o ke koko e hoʻololi i ka glucose i nā ʻiʻo a me nā ʻiʻo e hoʻohana ʻia i ikehu. Hoʻololi ʻia ka nui o ka glucose i ka momona a mālama ʻia.
ʻO kekahi kumu nui o ka loaʻa ʻana o ke kaumaha, ʻo ia ka pōʻai moe, e pili ana i ka hoʻokuʻu ʻana o nā hormones a me nā kinikona e hoʻoponopono ai i ka metabolism carbohydrate a me ka helu metabolic.
Ke noʻonoʻo nei i ka hopena o ka hiamoe kūpono a maikaʻi hoʻi i ka pohō kaumaha, e loaʻa ke kaumaha ma muli o ka hoʻololi ʻana i nā ʻano moe.
ʻO ke kumu nui a koʻikoʻi loa no ka loaʻa ʻana o ke kaumaha ʻo ia ka ʻai ʻahaʻaina i hāʻawi ʻia ma iftar i Ramadan. ʻOi loa ke hui pū ʻia kēia mau meaʻai me nā meaʻai kaumaha-carbohydrate me ka hana ʻole, ʻaʻole hiki ke loaʻa ke kaumaha.
Nā ʻano hoʻohaʻahaʻa kaumaha i ka wā o Ramadan
Inā hoʻemi nui ʻoe i kāu ʻai calorie i ka wā e hoʻokē ʻai ai, e lilo ana ʻoe i ke kaumaha, akā inā ʻaʻole ʻoe e mālama i ke koena meaʻai ma waena o ka iftar a me ka sahur, hiki ke loaʻa nā ʻano pilikia olakino āpau, e like me ka nalowale ʻana o ka ʻiʻo. No laila, ʻo ka hoʻomaʻamaʻa ʻana i kahi maʻamau ʻai olakino me ka hoʻoikaika kino i ka wā Ramadan e kōkua i ka lilo ʻana i ke kaumaha.
Ke hoʻemi nui ʻia ka ʻai ʻana i ka calorie i ka wā hoʻokē ʻai, lohi pū ka metabolism. Eia kekahi, aia ka manaʻo e nalowale i ka nui o ka ʻiʻo ma mua o ka momona i kēia wā.
ʻO ke ala maikaʻi loa e lilo ai ke kaumaha, ʻo ia ka hana ʻana i kahi papaʻai olakino e hiki ke hahai ʻia i ka wā lōʻihi. Inā makemake ʻoe e nalowale a mālama paha i kou kaumaha i ka wā Ramadan, hiki iā ʻoe ke hoʻokō i kēia me nā loli meaʻai olakino.
ʻO kēia aʻe Nā ala e lilo ai ke kaumaha ma Ramadane oleloia a he laʻana papa inoa ʻai ramadan Ka mea, e haawiia mai.
E like me ka ʻaina kakahiaka ʻo ia ka meaʻai nui loa o ka lā, ʻo ka meaʻai nui i ka Ramadan he sahur. ʻO ka loaʻa ʻana o ka sahur e kōkua i ke kino e noho hydrated a hoʻololi i ka ikehu a me nā meaʻai i wahie a hiki i ka ʻai aʻe, ʻo ia hoʻi, iftar.
Kāohi hoʻi ia i ka ʻai nui i ka iftar. ʻO nā meaʻai kūpono i ka sahur e pono e komo i kēia mau pūʻulu meaʻai:
pākiki carbohydrates
ʻOakaʻO ka palaoa, nā lentils, nā kīʻaha, a me nā haʻahaʻa paʻakikī ʻē aʻe he mau kalapona hoʻokuʻu lohi; Mālama ia i ka paʻa o ke kō koko a hāʻawi i ka manaʻo o ka māʻona no ka hapa nui o ka lā.
nā meaʻai fiber kiʻekiʻe
Hoʻopili mālie ʻia nā meaʻai momona i ka fiber hurma, ʻO nā fiku, nā kīʻaha holoʻokoʻa, nā ʻanoʻano, nā ʻuala, nā mea kanu, a kokoke i nā huaʻai āpau, ʻoi aku ka nui o nā apricots a me nā prunes, he waiwai nui i ka fiber. maiaHe kumu maikaʻi ia o ka potassium, e kōkua i ka mālama ʻana i kou kino i ka wai, a loaʻa nā meaʻai pono ʻē aʻe.
Nā meaʻai waiwai nui i ka protein
ʻO nā meaʻai kiʻekiʻe-protein e like me nā hua manu, ka paʻakai, ka yogurt a i ʻole ka ʻiʻo i ʻōlelo ʻia no ka suhoor no ka mea e hoʻopiha lākou i kou ikehu a puni ka lā.
I mea e pilikia ʻole ai i ka wā hoʻokē ʻai, pono ʻoe e ʻai i nā meaʻai momona e mālama ai ʻoe i ka māʻona, ʻaʻole makewai, i ka wā sahur. ʻO nā meaʻai e like me ka yogurt, ka palaoa palaoa piha, a me ka maiʻa, he mau meaʻai e māʻona ai no ka manawa lōʻihi.
Inā makemake ʻoe e māʻona no kahi manawa lōʻihi, pono ʻoe e loaʻa i ka sahur. hua Hiki iaʻu ke paipai iā ʻoe e ʻai.
ʻO 1 hua manu āu e ʻai ai i ka sahur e hālāwai me ka hapa nui o nā meaʻai āu e pono ai i ka lā. E like me ka mea i ʻike ʻia, ʻo nā hua ke kumu protein maikaʻi loa.
Palaka Uaʻikeʻia lākou no ka mālamaʻana iā lākou no ka manawa lōʻihi. He mea nui ka ʻai ʻana i nā hua i ka sahur ma ke ʻano o ka loaʻa ʻana o ka protein maikaʻi a me ka piha ʻana i ka lā.
Pehea ʻoe e ʻai ai i nā hua i Ramadan?
Pehea e ʻai ai i nā hua he mea nui e like me ka ʻai ʻana i nā hua i Ramadan. ʻO ka ʻai ʻana me nā meaʻai kiʻekiʻe i ka paʻakai a me ka momona, e like me ka sausage a me ka sausage, e hōʻeha ʻoe i ka make wai.
Eia kekahi, hoʻoulu kēia mau meaʻai i ka pōloli no ka mea he kiʻekiʻe ka glycemic index. ʻO nā hua i loko o ka ʻaila ka mea paʻakikī. ʻOi aku ka maikaʻi o ka ʻai ʻana i ka paila.
Eia hou, hiki iā mākou ke papa inoa i nā meaʻai āu e ʻai ai i ka sahur penei;
- Huamoa paila
- Pākī Feta
- ʻAprikoti maloʻo
– Walnuts, ʻalemona
- Berena palaka
– ʻO nā huaʻai e like me nā tōmato a me nā kukama
- Yogurt
– Maiʻa, ʻāpala
– Waiu, kefir
– Legumes
- Kopa
- Nā kīʻaha aila ʻoliva
ʻO nā meaʻai āu e ʻai ʻole ai i ka sahur;
E hoʻokaʻawale i nā meaʻai e pōloli ai a make wai ke ʻai ʻia i ka sahur.
– Kalua
- Nā meaʻai ʻai
- Laiki
- Nā mea ʻai
– berena keʻokeʻo
Manaʻo e ʻai ma ka liʻiliʻi he 7 mau huaʻai a me nā mea kanu i kēlā me kēia lā
ʻO nā huaʻai a me nā meaʻai he meaʻai maikaʻi loa ia ma waena o nā meaʻai a me kahi koho olakino maikaʻi i nā pastries a me nā meaʻai ʻai pinepine i ka wā Ramadan.
ʻO kekahi mau huaʻai a me nā meaʻai he wai maoli ka nui o ka wai - ʻoi aku ka nui o nā kukama, watermelon, nā melons a me ka zucchini he nui ka wai.
ʻO ka ʻai ʻana i kēia mau huaʻai a me nā mea kanu ma hope o nā hola hoʻokē ʻai e kōkua i ke kino e hoʻomau i ka wai.
E hōʻalo i nā meaʻai kō a me nā meaʻai i hana ʻia
E hōʻalo i nā meaʻai i hoʻomaʻamaʻa nui ʻia, a me nā meaʻai wikiwiki e loaʻa i nā ʻakika i hoʻomaʻemaʻe ʻia e like me ke kō a me ka palaoa keʻokeʻo, a me nā meaʻai momona e like me ka ʻono Ramadan. He nui ka momona a haʻahaʻa i nā meaʻai.
Ma waho aʻe o ka ʻilihune o ka meaʻai, loaʻa iā lākou ka glycemic index kiʻekiʻe, e piʻi nui ai ke kō koko a hāʻule, e wikiwiki ana ka pōloli.
Mai ʻai wikiwiki a ʻai nui
Mai hoʻonui i kou ʻōpū i ka iftar ma hope o ka lā ʻaʻole ʻai. E wehe i ka iftar me ka wai a kali ma mua o ka hoʻomaka ʻana i ka papa nui.
Ke kali nei i ka hoʻomākaukau ʻana no ka ʻai e hiki mai ana digestive enzymes He kumu nui ia o ka ikehu no ke kino, e kokua ana i ka huna. Ma hope, hiki iā ʻoe ke hoʻomaka e inu i ka sopa wela.
E pale i nā meaʻai momona kaumaha i kāu ʻai. E ʻai pono ʻoe i ka nui o nā huaʻai me ka protein liʻiliʻi.
Pono ʻoe e ʻai mālie a hāʻawi i ka manawa no ke kino e ʻeli ai i ka meaʻai.
E mālama pono i ka sopa i ka ʻaina ahiahi
He hopena ʻoluʻolu ka ʻōpū i ka ʻōpū a maʻalahi ke hoʻomākaukau. He ala maikaʻi loa ia e hui pū me nā mea kanu ʻoiai e mālama ana i ka wai, nā huaora a me nā minela i loko o ke kino.
i ke kau carrotsE hana i nā sopa mai nā mea kanu ʻulaʻula e like me ka ʻōmato, ka paukena, ka pepa, ka spinach, ka zucchini a me ka eggplant. E hoʻomanaʻo e kaupalena i ka nui o ka paʻakai a me ka ʻaila āu e hoʻohana ai i ka wā e hoʻomākaukau ai. Hoʻohui i ka ʻono me nā mea kanu hou.
E inu i ka wai e hoʻomaʻemaʻe i ke kino
E inu ma kahi o 8-12 mau aniani wai i ka lā. Pono ʻoe e inu i nā wai he nui no ka hydration mai ka manawa iftar a i ka manawa o ka sahur.
ʻOiai ʻo ka wai, ka waiū, a me ka sopa nā kumu wai, ʻo ka wai ke koho maikaʻi loa, no laila e hoʻāʻo e ʻai i nā mea inu ʻē aʻe me ka maʻalahi.
E pale i nā mea inu caffeinated. caffeineHe diuretic ia e hoʻolalelale i ka nalowale wai a hoʻomake i ka wai. ʻOi aku ka maikaʻi e pale i nā mea inu caffeinated e like me ke kī, kofe, a me ka cola.
Mai ʻai i palai
E hōʻalo i nā meaʻai palai a i ʻole nā mea i hoʻomākaukau ʻia me ka nui o ka aila. Inā ʻaʻole hiki ke ʻalo ʻia ka palai ʻana, ʻo ia ka mea e hoʻemi ai i ka nui o ka ʻaila i hoʻohana ʻia.
Ma mua o ka hoʻohanaʻana i ke kīʻaha o kaʻaila, hiki iāʻoe ke hoʻemi i kēia nui i ka hapalua a iʻole ka hapahā o ke kīʻaha. ʻOi aku ka maikaʻi o ka palai me nā ʻaila olakino.
ʻO kahi ʻē aʻe, nā ʻaila i ʻōlelo ʻia, ka ʻaila sunflower, ʻaila canola a me nā momona monounsaturated e like me ka aila kulina. ʻAʻole ʻōlelo ʻia ka hoʻohana ʻana i ka aila ʻoliva no ka hoʻomoʻa ʻana i nā meaʻai.
Mai hana no na hora i ka hookeai ana
No ka pale ʻana i ka dehydration, ʻoi aku ka maikaʻi e hoʻopanee i nā hola hana a hiki i ka hoʻokē ʻai. Hiki iā ʻoe ke hoʻomaʻamaʻa i ka manawa i ʻoi aku ka maikaʻi o nā pae ikehu, e like me ka hopena o ka iftar.
E kali ma kahi o 2-3 mau hola ma hope o ka ʻai ʻana e hoʻomaka i kāu hana hoʻoikaika kino e hāʻawi i kou kino i ka manawa kūpono e ʻeli ai.
E mālama i ka hydration i ka wā hoʻoikaika kino a e hoʻomanaʻo i ka inu ʻana i ka wai he nui ma hope e hoʻopaʻi i ka wai a me nā kola i nalowale mai ka hoʻoluhi ʻana.
Hoʻoponopono ka wai i ka mahana o ke kino a lawe i nā meaʻai i loko o ke kino. He mea nui ka inu wai i ka wā hoʻoikaika kino.
E hoʻololi i ka hoʻokē ʻai i kou kūlana kino
Ma mua o Ramadan, ʻoi aku ka poʻe ʻelemakule, nā wahine hāpai, nā keiki a me nā poʻe me ka maʻi maʻi maʻi e nīnau i ke kauka no ka mālama ʻana i ko lākou pae insulin.
ʻAi ʻai ʻo Ramadan Slimming
ʻAʻole au i ʻike iā ʻoe, akā loaʻa ka nui o ka poʻe i ke kaumaha me ka pōloli i ka Ramadan. Ma muli o ka loli ʻana o ka ʻai ʻana a me ka ʻike ʻole i ka mea e ʻai ai a me ka wā hea.
E hoʻomau i ka lilo ʻana o ke kaumaha ma Ramadan, ma lalo He papa helu meaʻai no Ramadan aia. Ma ka ʻai ʻana e like me ia, hiki iā ʻoe ke hoʻomalu i ke kaumaha a hiki ke lilo i ke kaumaha. ʻO ka maʻalahi ka inu wai nui.
Papa inoa papaʻai Ramadan
Sahur (ma kahi o ka ʻaina kakahiaka)
Koho 1: Toast palaoa holoʻokoʻa (ʻelua ʻāpana berena holoʻokoʻa a me kahi pahu pahu kīwī)
Koho 2: ʻO kahi aniani o ka waiū waiu a i ʻole ka waiū meaʻai, ke kōmato, ka kukama, ka pā paʻi. He ʻai hua i ka wā e moe ai.
Koho 3: ʻAi ʻai meaʻai i hana ʻia me ka punetune o ka aila, saladi, yogurt a me kahi ʻāpana palaoa palaoa a piha.
Koho 4: ʻEono punetune o ka laiki a i ʻole pasta, salakeke, 200 grams o ka yogurt
Iftar (ma kahi o ka ʻaina awakea)
E wehe i ka hookeai me ke aniani wai. E mahele i ka pita liʻiliʻi i ʻewalu mau ʻāpana a lawe i hoʻokahi ʻāpana. Hiki ke ʻai ʻia kahi pahu pahu kīwī, ʻelua ʻāpana puaa turkey a me kahi ʻoliva. Inā ʻaʻohe manaʻo o ka piha ma hope o kahi kīʻaha sopa, hiki ke inu ʻia kekahi kīʻaha ʻē aʻe.
Inā ʻoe e ʻai ma waho, e lawe i nā wahi liʻiliʻi o ka mea i lawelawe ʻia.
ʻElua hola ma hope (ma kahi o ka ʻaina ahiahi)
1 pule: ʻAi huaʻai me ka ʻiʻo ʻole a i ʻole a māʻona, 200 grams o ka yoghurt
2 pule: ʻAi huaʻai a me 200 grams o ka yoghurt a piha ʻoe no nā lā ʻelua
I ke kolu o ka lā, koho i 100 grams o ka ʻiʻo i hoʻomoʻa ʻia, ka moa, ka ʻiʻo a i ʻole ka tuna, i hui pū ʻia me kahi saladi.
I kekahi lā, hiki iā ʻoe ke hoʻomākaukau i kahi hua menemen a i ʻole he omelet spinach, i hui pū ʻia me 100 grams o ka yoghurt.
ʻO kekahi lā aʻe, ʻewalu punetēpuni o nā pīni pīkī, nā lentila ʻōmaʻomaʻo, nā moa, a me nā pī maloʻo, me ka salakeke a me 100 grams o ka yogurt.
3 pule: E like ia me ka pule 2
4 pule:E like ia me ka pule 2
ʻElua hola ma hope
ʻO ka hapalua o ka ʻeke kuki a i ʻole kahi ʻāpana huaʻai, hoʻokahi kuki ʻai
