Kuchepetsa ndi Kuchepetsa Zakudya za Ramadan mu Ramadan

Zakudya zimasintha mukasala kudya pa Ramadan. Kuyenda kumakhala kochepa. Thupi lathu, lomwe silinazolowere mikhalidwe imeneyi, limakumana ndi zovuta monga njala yayikulu, kutopa komanso kufooka m'masiku oyamba a Ramadan.

Zovuta zakukhala ndi njala ndi ludzu kwa maola ambiri masiku otentha komanso otentha zimagogomezeranso kufunikira kwa zakudya zopatsa thanzi mu Ramadan. Munjira yatsopanoyi, kudzakhala kosavuta kuzolowera mwezi wa Ramadan posintha kadyedwe kathu.

Madyedwe akamasinthasintha m’kati mwa masiku 30 amenewa, ena amanenepa panthawi imeneyi. Koma zikakonzedwa bwino Kuchepetsa thupi pa Ramadanmukudziwa wanu

N'chifukwa Chiyani Mumalemera Panthawi ya Ramadan?

Posala kudya, thupi la munthu limapita kumalo osungirako zinthu, kuwotcha ma calories pang'onopang'ono. Popanda kugwiritsa ntchito chakudya chamafuta, amapita kumafuta monga mafuta oyambira, zomwe zimapatsa thupi gwero lamphamvu lopitilira.

Kusala kudya kumayambitsa kuyambika kwa mahomoni a glucagon ndi cortisol, omwe amathandizira kutulutsa kwamafuta acid kuchokera ku minofu ya adipose kulowa m'magazi. Mafuta acids amatengedwa ndi minofu ndi minofu ina ndikuphwanyidwa (oxidized) kuti apange mphamvu m'maselo. 

Chakudya chimatulutsa insulin ya mahomoni m'magazi kuti isamutse shuga kupita ku minofu ndi minofu kuti igwiritsidwe ntchito ngati mphamvu. Glucose wochuluka amasinthidwa kukhala mafuta ndikusungidwa. 

Chinthu chinanso chomwe chimapangitsa kuti thupi lizilemera kwambiri ndi kugona, komwe kumakhudza kutulutsidwa kwa mahomoni ambiri ndi mankhwala omwe amayang'anira kagayidwe kachakudya ndi kagayidwe kachakudya.

Poganizira zotsatira za kugona mokwanira komanso kwabwino pakuchepetsa thupi, kulemera kudzachitika chifukwa cha kusintha kwa kugona.

Chifukwa chachikulu komanso chofunikira kwambiri chochepetsera kunenepa ndi zakudya zamaphwando zomwe zimaperekedwa pa iftar mu Ramadan. Makamaka pamene zakudya izi zokhala ndi chakudya cholemera cha carbohydrate chikuphatikizidwa ndi kusagwira ntchito, kunenepa kumakhala kosapeweka.

Njira Zochepetsera Kuwonda Pa Ramadan

Ngati mumachepetsa kwambiri kudya kwa calorie pamene mukusala kudya, mudzachepetsa thupi, koma ngati simusunga zakudya zopatsa thanzi pakati pa iftar ndi sahur, mavuto amtundu uliwonse amatha kuchitika, kuphatikizapo kutaya minofu. Choncho, kudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi pa Ramadan kumathandiza kuchepetsa thupi.

Pamene kudya kwa calorie kumachepetsedwa kwambiri pamene mukusala kudya, metabolism imachepetsanso. Komanso, pali chizolowezi chotaya minofu yambiri kuposa mafuta panthawiyi.

Njira yothandiza kwambiri yochepetsera thupi ndiyo kupanga ndondomeko yodyera bwino yomwe ingatsatidwe pakapita nthawi. Ngati mukufuna kuchepetsa kapena kusunga kulemera kwanu pa Ramadan, mukhoza kukwaniritsa izi ndi kusintha kwa zakudya zabwino.

Zotsatirazi Njira zochepetsera thupi mu Ramadanadzatchulidwa ndi mndandanda wa zakudya za ramadan Kudzapatsidwa.

Njira Zochepetsera Kuwonda mu Ramadan

Osalumpha suhoor

Monga chakudya cham'mawa ndi chakudya chofunikira kwambiri patsiku, chakudya chofunikira kwambiri mu Ramadan ndi sahur. Kukhala ndi sahur kumathandiza thupi kukhala lopanda madzi ndikusintha mphamvu ndi zakudya kukhala mafuta mpaka chakudya chotsatira, ndiko kuti, iftar. 

Zimalepheretsanso kudya kwambiri pa iftar. Zakudya zopatsa thanzi pa sahur ziyenera kukhala ndi magulu awa:

zovuta zama carbohydrate

Phala, tirigu, mphodza, mbewu, ndi zakudya zina zocholoŵana ndi chakudya chochepa; Zimapangitsa shuga m'magazi kukhala okhazikika komanso kumapangitsa kumva kukhuta kwa tsiku lonse.

zakudya zamafuta ambiri

Zakudya zokhala ndi fiber zimagayidwa pang'onopang'ono komanso tsiku, Nkhuyu, mbewu zonse, njere, mbatata, ndiwo zamasamba, komanso pafupifupi zipatso zonse, makamaka ma apricots ndi prunes, zimakhala ndi fiber zambiri. nthochiNdi gwero labwino la potaziyamu, lomwe limathandiza kuti thupi lanu likhale lopanda madzi, komanso lili ndi zakudya zina zofunika.

Zakudya zokhala ndi mapuloteni

Zakudya zokhala ndi mapuloteni ambiri monga mazira, tchizi, yoghurt kapena nyama zimalimbikitsidwanso za suhoor chifukwa zimawonjezera mphamvu zanu tsiku lonse.

Kuti musakhale ndi zovuta pakusala kudya, ndikofunikira kudya zakudya zokhala ndi michere yambiri zomwe zimakupangitsani kukhala okhuta, osamva ludzu pa nthawi ya sahur. Zakudya monga yogati, buledi wa tirigu, ndi nthochi ndi zakudya zomwe zimapereka kukhuta kwa nthawi yayitali.

Ngati mukufuna kumva kukhuta kwa nthawi yayitali, muyenera kukhala nayo pa sahur. dzira Ndikupangira kuti mudye.

Dzira limodzi lomwe mudzadya mu sahur limakumana ndi michere yambiri yomwe mudzafunika masana. Monga zimadziwika, mazira ndiye gwero labwino kwambiri la mapuloteni.

Mapuloteni Iwo amadziwika chifukwa chokhala odzaza kwa nthawi yaitali. Kudya mazira mu sahur ndikofunikira pakupeza mapuloteni abwino komanso kukhala odzaza tsiku lonse.

Kodi muyenera kudya mazira bwanji mu Ramadan?

Momwe mungadye mazira ndikofunikira monga kudya mazira mu Ramadan. Kuzidya ndi zakudya zokhala ndi mchere wambiri komanso mafuta ambiri, monga soseji ndi soseji, kungakupangitseni kumva ludzu.

Kuphatikiza apo, zakudya izi zimayambitsa njala chifukwa zimakhala ndi index yayikulu ya glycemic. Mazira mu mafuta amachititsa kuti chimbudzi chikhale chovuta. Ndi bwino kudya yophika.

Kuonjezera apo, tikhoza kulemba zakudya zomwe mungadye pa sahur motere;

- Dzira lophika

- Feta tchizi

- Ma apricots owuma

- Walnuts, amondi

- Mkate wa Brown

- Masamba monga tomato ndi nkhaka

- Yoghurt

– nthochi, apulo

- mkaka, kefir

– Mbeu

- Msuzi

- Zakudya zamafuta a azitona

Zakudya zomwe simuyenera kudya mu sahur ndi;

Khalani kutali ndi zakudya zomwe zingakupangitseni kukhala ndi njala ndi ludzu mukadyedwa pa sahur.

- Kuwotcha

- Zakudya

-Mpunga

- Zakudya

- mkate woyera

Yesetsani kudya zipatso ndi ndiwo zamasamba zosachepera 7 patsiku

Zipatso ndi ndiwo zamasamba ndizakudya zabwino kwambiri pakati pazakudya komanso m'malo mwazakudya zomwe zimadyedwa nthawi ya Ramadan. 

Zipatso zina ndi ndiwo zamasamba zimakhala ndi madzi ambiri mwachilengedwe - makamaka nkhaka, vembe, mavwende ndi zukini zili ndi madzi ambiri.

Kudya zipatso ndi ndiwo zamasamba pambuyo posala kudya kumathandiza kuti thupi likhale lopanda madzi. 

Pewani zakudya zotsekemera komanso zokonzedwa

Pewani zakudya zokonzedwa kwambiri, zotentha kwambiri zomwe zimakhala ndi ma carbohydrate oyeretsedwa monga shuga ndi ufa woyera, komanso zakudya zamafuta monga maswiti a Ramadan. Zili ndi mafuta ambiri komanso zimakhala zochepa m'thupi. 

Kuphatikiza pa kuperewera kwa zakudya m'thupi, ali ndi index yayikulu ya glycemic, zomwe zimapangitsa kuti shuga m'magazi azikwera ndikugwa mwadzidzidzi, zomwe zimayambitsa njala mwachangu.

Osadya mwachangu komanso kudya kwambiri

Osadzaza m'mimba mwanu pa iftar patatha tsiku musanadye. Tsegulani iftar ndi madzi ndikudikirira musanayambe maphunziro akuluakulu.

Kudikirira kukonzekera chakudya chomwe chikubwera ma enzymes am'mimba Ndi gwero lalikulu lamphamvu kwa thupi, lomwe limathandizira kutulutsa. Pambuyo pake, mukhoza kuyamba kumwa supu yotentha.

Pewani zakudya zonenepa kwambiri pazakudya zanu. Onetsetsani kuti mumadya chakudya chokwanira chokhala ndi masamba ambiri komanso mapuloteni ochepa. 

Muyenera kudya pang'onopang'ono ndi kulola nthawi kuti thupi ligaye chakudya.

Onetsetsani kuti mukudya supu pa chakudya chamadzulo

Msuzi umatsitsimula m'mimba ndipo ndi wosavuta kukonzekera. Ndi njira yabwino kuphatikiza ndi masamba pamene kusunga madzimadzi, mavitamini ndi mchere m'thupi. 

mu nyengo kalotiPangani soups kuchokera ku masamba okongola monga tomato, dzungu, tsabola, sipinachi, zukini ndi biringanya. Kumbukirani kuchepetsa kuchuluka kwa mchere ndi mafuta omwe mumagwiritsa ntchito pokonzekera. Onjezerani kununkhira ndi zitsamba zatsopano.

Imwani madzi okwanira kuti mulowetse thupi

Imwani madzi osachepera magalasi 8-12 patsiku. Muyenera kumwa zamadzimadzi zambiri kuti mukhale ndi hydration kuyambira nthawi ya iftar mpaka nthawi ya sahur.

Ngakhale timadziti, mkaka, ndi supu ndi magwero a zakumwa, madzi ndiye chisankho chabwino kwambiri, choncho yesetsani kumwa zakumwa zina pang'onopang'ono.

Pewani zakumwa za caffeine. KafeiniNdi diuretic yomwe imafulumizitsa kutaya madzi ndikupangitsa kutaya madzi m'thupi. Ndi bwino kupewa zakumwa za caffeine monga tiyi, khofi, ndi kola.

Osadya yokazinga

Pewani zakudya zokazinga kapena zophikidwa ndi mafuta ambiri. Ngati kuunika sikungapewedwe, nsonga ingakhale kuchepetsa kuchuluka kwa mafuta omwe amagwiritsidwa ntchito. 

M'malo mogwiritsa ntchito kapu ya mafuta, mutha kuchepetsa kuchuluka kwake mpaka theka kapena kotala la chikho. Ndi bwino kuti mwachangu ndi mafuta wathanzi. 

Kapenanso, mafuta ofunikira, mafuta a mpendadzuwa, mafuta a canola ndi mafuta a monounsaturated monga mafuta a chimanga. Sitikulimbikitsidwa kugwiritsa ntchito mafuta a azitona pazakudya zokazinga.

Osagwira ntchito kwa maola ambiri mukusala kudya

Pofuna kupewa kutaya madzi m'thupi, ndi bwino kuchedwetsa maola ogwira ntchito mpaka kusala kudya. Mutha kuchita masewera olimbitsa thupi panthawi yomwe mphamvu zimakhala bwino kwambiri, monga pambuyo pa iftar.

Dikirani osachepera maola 2-3 mutadya kuti muyambe kuchita masewera olimbitsa thupi kuti mupatse thupi lanu nthawi yokwanira yopuma mokwanira. 

Pitirizani kukhala ndi hydration panthawi yonse yolimbitsa thupi ndipo kumbukirani kumwa madzi ambiri pambuyo pake kuti muteteze madzi ndi mchere wotayika chifukwa cha thukuta.

Madzi amawongolera kutentha kwa thupi komanso kunyamula zakudya m'thupi lonse. Kumwa madzi ndikofunikira makamaka panthawi yolimbitsa thupi.

Sinthani kusala kudya kuti zigwirizane ndi thupi lanu

Ramadan isanachitike, makamaka okalamba, amayi apakati, ana ndi anthu odwala matenda ashuga ayenera kukaonana ndi dokotala kuti athe kuwongolera kuchuluka kwa insulin.

Kuchepetsa Zakudya za Ramadan

Sindikudziwa za inu, koma anthu ambiri amanenepa ngakhale amakhala ndi njala pa Ramadan. Izi zimachitika chifukwa cha kusintha kwa kadyedwe komanso kusadziwa choti adye komanso nthawi yake.

Kuti mupitirize kuonda mu Ramadan, pansipa Mndandanda wa zakudya za Ramadan alipo. Mwa kudya moyenera, mutha kuwongolera kulemera komanso ngakhale kuonda. Chinyengo ndicho kumwa madzi ambiri.

Ramadan Diet List

Sahur (m'malo mwa kadzutsa)

Njira 1: Chotupitsa cha tirigu wowonda (magawo awiri a mkate wa tirigu ndi bokosi la machesi)

Njira 2: Kapu ya buttermilk kapena zakudya mkaka, phwetekere, nkhaka, parsley. A kutumikira zipatso pogona.

Njira 3: Chakudya chamasamba chopangidwa ndi supuni ya mafuta, saladi, yogurt ndi chidutswa cha mkate wathunthu wa tirigu mpaka kukhuta.

Njira 4: Supuni zisanu ndi chimodzi za mpunga kapena pasitala, saladi, 200 magalamu a yogurt

Iftar (m'malo mwa nkhomaliro)

Kuswa kudya ndi kapu ya madzi. Gawani pita yapakati-kakulidwe mu zidutswa zisanu ndi zitatu ndikutenga gawo limodzi. Bokosi la machesi, magawo awiri a nyama yankhumba ya Turkey ndi azitona akhoza kudyedwa. Ngati palibe kumva kukhuta pambuyo pa mbale ya supu, mbale ina ikhoza kumwa.

Ngati muli ndi iftar kunja, tengani magawo ang'onoang'ono a zomwe zimaperekedwa.

Maola awiri pambuyo pake (mmalo mwa chakudya chamadzulo)

1 sabata: Zakudya zamasamba kapena popanda nyama mpaka kukhuta, 200 magalamu a yoghurt

2 sabata: Zakudya zamasamba ndi 200 magalamu a yoghurt mpaka mutakhuta kwa masiku awiri

Patsiku lachitatu, sankhani 100 magalamu a nyama yokazinga, nkhuku, mipira ya nyama kapena nsomba, pamodzi ndi saladi.

Tsiku lina, mutha kukonzekera menemen ya dzira kapena sipinachi omelet, limodzi ndi magalamu 100 a yoghurt.

Tsiku lina, supuni zisanu ndi zitatu za nyemba za impso, mphodza zobiriwira, nandolo ndi nyemba zouma, pamodzi ndi saladi ndi magalamu 100 a yogurt.

3 sabata: Zikhala ngati week 2

4 sabata:Zikhala ngati week 2

Patapita maola awiri

Theka paketi ya masikono kapena gawo la zipatso, mmodzi zakudya masikono