Kuonda uye Kuonda Ramadan Diet muRamadan

Maitiro ekudya anoshanduka uchitsanya panguva yeRamadan. Movement ishoma. Muviri wedu, uyo usina kujairana nemamiriro ezvinhu aya, unosangana nematambudziko akaita senzara yakanyanyisa, kuneta uye kupera simba mumazuva ekutanga eRamadan.

Matambudziko ekugara aine nzara nenyota kwemaawa pamazuva akareba uye achipisa zvakare anosimbisa kukosha kwekudya kune hutano muRamadan. Muchirongwa chitsva ichi, zvichave nyore kujairana nemwedzi weRamadan nekushandura madyiro edu.

Sezvo madyiro anochinja mukati meiyi nhambo yamazuva 30, vamwe vanowedzera uremu mukati meiyi nhambo. Asi kana zvarongwa nemazvo Kurasikirwa uremu panguva Ramadanunoziva wako here

Sei Iwe uchiwedzera uremu panguva yeRamadan?

Paunenge uchitsanya, muviri wemunhu unoenda mukuchengetedza maitiro, uchipisa macalorie zvishoma nezvishoma. Pasina kushandisa makhahydrates, vanopfuudza kumafuta semafuta ekutanga, vachipa muviri kune inoenderera sosi yesimba.

Kutsanya kunokonzera biochemical kukonzeresa kwehomoni glucagon uye cortisol, iyo inosimudzira kuburitswa kwemafuta acids kubva muadipose tissue kupinda muropa. Fatty acids inotorwa nemamhasuru nemamwe matushu uye yakaputsika (oxidized) kuti ibudise simba mumaseru. 

Chikafu chinoburitsa hormone insulin muropa kuendesa glucose kumamhasuru uye matishu kuti ishandiswe sesimba. Yakawandisa glucose inoshandurwa kuita mafuta uye kuchengetwa. 

Chimwe chikonzero chikuru chekuwedzera uremu kutenderera kwehope, izvo zvinokanganisa kuburitswa kwemahomoni mazhinji nemakemikari anodzora carbohydrate metabolism uye metabolic rate.

Tichifunga nezvekuita kwekurara kwakakwana uye kwehutano pakuderedza uremu, kuwedzera uremu kuchaitika semugumisiro wekuchinja maitiro ekurara.

Chikonzero chikuru uye chakakosha chekuwedzera uremu chikafu chemhemberero chinopihwa iftar muRamadan. Kunyanya kana zvikafu izvi zvinosanganisira carbohydrate-inorema kudya kunosanganiswa nekusaita basa, kuwedzera uremu kuchave kusingadzivisike.

Nzira dzekuderedza uremu Panguva yeRamadan

Kana iwe ukaderedza zvakanyanya kudya kwako kwekoriori paunenge uchitsanya, iwe uchaderedza uremu, asi kana iwe ukasachengetedza chiyero chekudya pakati peiftar nesahur, marudzi ose ehutano hwehutano anogona kuitika, kusanganisira kurasikirwa kwemasuru. Naizvozvo, kuita tsika yekudya ine hutano pamwe nekuita zvemuviri panguva yeRamadan kunobatsira kuderedza uremu.

Kana kudya kwekoriori kwakaderedzwa zvakanyanya panguva yekutsanya, metabolism inononoka zvakare. Zvakare, pane tsika yekurasikirwa nemhasuru yakawanda kupfuura mafuta panguva iyi.

Nzira inonyanya kushanda yekuderedza uremu ndeyekugadzira chirongwa chekudya chine hutano chinogona kuteverwa mukufamba kwenguva. Kana iwe uchida kurasikirwa kana kuchengetedza uremu hwako panguva yeRamadan, unogona kuita izvi nekuchinja kwekudya kune hutano.

Zvinotevera Nzira dzekuderedza uremu muRamadanzvichataurwa uye muenzaniso we ramadan diet list Achapiwa.

Nzira dzekuderedza uremu muRamadan

Usasvetuka suhoor

Sezvo kudya kwemangwanani ndiko kudya kwakakosha kwezuva, kudya kwakakosha zvakaenzana muRamadan ndiko sahur. Kuva nesahur kunobatsira muviri kuti ugare uine hydrated uye uchinje simba uye zvinovaka muviri kuita mafuta kusvika pakudya kunotevera, ndiko kuti, iftar. 

Inodzivirirawo kudyisa paiftar. Kudya kwakanyatsonaka pa sahur kunofanirwa kuve nemapoka echikafu anotevera:

yakaoma makabhohaidhiretsi

Oat, gorosi, nyemba, zviyo, uye mamwe makabhohaidhiretsi akaoma anononoka kubudisa makabhohaidhiretsi; Inochengetedza shuga yeropa uye inopa kunzwa kwekuguta kwezuva rose.

high fiber foods

Zvokudya zvakapfuma mufiber zvinogayiwa zvishoma nezvishoma uye zuva, Maonde, zviyo zvakakwana, mhodzi, mbatatisi, miriwo, uye inenge michero yese, kunyanya maapricots nemaprunes, ane hupfumi mufiber. mabhananaIyo yakanaka sosi ye potassium, iyo inobatsira kuchengetedza muviri wako hydrate, uye ine zvimwe zvakakosha zvinovaka muviri.

Zvokudya zvine mapuroteni

Zvokudya zvine mapuroteni epamusoro senge mazai, chizi, yoghurt kana nyama zvinokurudzirwa zvakare kune suhoor nekuti zvinozadza simba rako zuva rese.

Kuti urege kuva nematambudziko paunenge uchitsanya, zvinodikanwa kuti udye chikafu chinovaka muviri chinokuchengeta wakaguta, kwete nyota, panguva yesahur. Zvokudya zvakaita seyogati, chingwa chegorosi, uye mabhanana chikafu chinopa kuguta kwenguva yakareba.

Kana iwe uchida kunzwa wakaguta kwenguva yakareba, iwe unofanirwa kuve nayo pa sahur. zai Ndinogona kukukurudzira kuti udye.

1 zai rauchadya mu sahur rinosangana neakawanda ezvikafu zvauchazoda mukati mezuva. Sezvinozivikanwa, mazai ndiwo akanakisa emhando yemapuroteni sosi.

Mapuroteni Dzinozivikanwa nekudzichengeta dzakakwana kwenguva yakareba. Kudya mazai mu sahur kwakakosha maererano nezvose kuwana mapuroteni ehutano uye kugara akazara zuva rose.

Unofanira kudya sei mazai muRamadan?

Kudya mazai kwakakosha sekudya mazai muRamadan. Kuzvishandisa nezvokudya zvine munyu nemafuta akawanda, zvakadai sesoseji nesoseji, zvinoita kuti unzwe nyota.

Uye zvakare, izvi zvikafu zvinokonzeresa nzara sezvo zvine yakakwira glycemic index. Mazai ari mumafuta anoita kuti kugaya kuome. Zviri nani kuidya yakabikwa.

Mukuwedzera, isu tinogona kunyora chikafu chaunogona kudya pa sahur sezvinotevera;

- Zai rakabikwa

- Feta cheese

- Akaomeswa apricots

– Walnuts, maamanda

- Brown chingwa

– Miriwo yakaita sematomatisi nemagaka

- Yoghurt

– Banana, apuro

- Mukaka, kefir

– Legumes

- Soups

- Madhishi emafuta omuorivhi

Zvokudya zvausingafaniri kudya mu sahur ndezvi;

Ramba kure nezvikafu zvinokuita kuti unzwe nzara nenyota kana wadyiwa pasahur.

– Kugocha

- Desserts

- Mupunga

– Pastries

– chingwa chichena

Vavarira kudya zvinokwana zvinomwe zvemichero nemiriwo zuva rega rega

Zvibereko nemiriwo chikafu chikuru pakati pekudya uye imwe nzira ine hutano kune makeke uye madhiri anowanzo kudyiwa panguva yeRamadan. 

Mimwe michero nemiriwo zvine zvakasarudzika mvura yakakwira - kunyanya magaka, visi, mavise uye zucchini zvine huwandu hwemvura.

Kudya michero iyi nemiriwo mushure memaawa ekutsanya kunobatsira muviri kuti ugare wakasviba. 

Dzivisa kudya zvine shuga uye zvakagadzikiswa

Dzivisa zvakanyanya kugadzikiswa, kukurumidza-kupisa chikafu chine makabhohaidhiretsi akacheneswa seshuga neupfu chena, pamwe nemafuta ane mafuta semaswiti eRamadan. Iyo ine mafuta akawanda uye yakaderera mukudya. 

Pamusoro pekuve nehurombo hwekudya, vane yakakwira glycemic index, zvichiita kuti shuga yeropa iwedzere nekudonha, zvichikonzera nzara nekukurumidza.

Usadya nekukurumidza uye zvakanyanya

Usaremedze dumbu rako paiftar mushure mezuva usina kudya. Vhura iftar nemvura uye mirira usati watanga kosi huru.

Kumirira kugadzirira kudya kuri kuuya digestive enzymes Icho chitubu chikuru chesimba remuviri, iro rinobatsira kuburitsa. Mushure mezvo, unogona kutanga kunwa soup inopisa.

Dzivisa kudya kunorema kwemafuta mukudya kwako. Iva nechokwadi chokuti unodya makabhohaidhiretsi akakwana ane miriwo yakawanda uye mapuroteni mashoma. 

Unofanira kudya zvishoma nezvishoma wobvumira nguva yokuti muviri ugaye zvokudya.

Ita shuwa kuti une muto pakudya kwemanheru

Soups ine mhepo inozorodza padumbu uye iri nyore kugadzirira. Inzira yakanaka yekubatanidza nemuriwo uchichengeta mvura, mavhitaminzi nemamineral mumuviri. 

mumwaka karotiGadzira soups kubva mumiriwo ine mavara yakaita sematomatisi, nhanga, mhiripiri, sipinachi, zucchini uye eggplant. Rangarira kudzikamisa huwandu hwemunyu nemafuta aunoshandisa pakuzvigadzira. Wedzera kunaka nemishonga mitsva.

Inwa mvura yakakwana kuti uise muviri mvura

Inwa zvinokwana 8-12 magirazi emvura pazuva. Iwe unofanirwa kunwa mvura yakawanda ye hydration kubva panguva ye iftar kusvika kunguva ye sahur.

Kunyange zvazvo muto, mukaka, uye muto zviri zvitubu zvezvinwiwa, mvura ndiyo sarudzo yakanaka, saka edza kushandisa zvimwe zvinwiwa zvine mwero.

Dzivisa zvinwiwa zvine caffeine. zvine caffeineIyo diuretic inokurumidza kurasikirwa nemvura uye inokonzera kupera simba. Zvakanakisisa kurega zvinwiwa zvine caffeine zvakadai setii, kofi, uye cola.

Usadye zvakakangwa

Dzivisa zvokudya zvakakangwa kana izvo zvakabikwa nemafuta akawanda. Kana frying isingadzivisiki, zano ringave rekudzikisa huwandu hwemafuta anoshandiswa. 

Panzvimbo pekushandisa kapu yemafuta, unogona kuderedza huwandu uhu kusvika pahafu kana kota yekapu. Zvakanakisisa fry nemafuta ane utano. 

Neimwe nzira, anokurudzirwa mafuta, sunflower mafuta, canola mafuta nemafuta anonzi monounsaturated semafuta echibage. Hazvikurudzirwi kushandisa mafuta emuorivhi kune frying foods.

Usashanda kwemaawa uchitsanya

Kuti udzivise kupera mvura, zviri nani kumisa maawa ekushanda kusvika pakutsanya. Iwe unogona kurovedza muviri panguva iyo mazinga esimba ari pakugona kwavo, senge mushure me iftar.

Mirira maawa anenge 2-3 mushure mekudya kuti utange maitiro ako ekurovedza muviri kuti upe muviri wako nguva yakakwana yekugaya zvakakwana. 

Chengetedza hydration panguva yese yekurovedza muviri uye yeuka kunwa mvura yakawanda mushure mekubhadhara kurasikirwa kwemvura nemamineral kubva mukudikitira.

Mvura inodzora tembiricha yemuviri uye inotakura zvinovaka muviri mumuviri wese. Kunwa mvura kunonyanya kukosha panguva yekurovedza muviri.

Chinja kutsanya kuenderana nemamiriro ako emuviri

Pamberi peRamadan, kunyanya vakwegura, vakadzi vane pamuviri, vana uye vanhu vane chirwere cheshuga vanofanira kubvunza chiremba kuti vadzore mazinga avo e insulin.

Slimming Ramadan Diet

Ini handizive nezvako, asi vanhu vazhinji vanorema kunyangwe vaine nzara panguva yeRamadan. Izvi zvinokonzerwa nekuchinja kwemaitiro ekudya uye kusaziva kuti unodyei uye rinhi.

Kuti urambe uchirasikirwa uremu muna Ramadan, pazasi Rondedzero yekudya kweRamadan aripo. Nokudya zvakakodzera, unogona kudzora uremu uye kunyange kuderedza uremu. Mano kunwa mvura yakawanda.

Ramadan Diet List

Sahur (panzvimbo yekudya kwemangwanani)

1.Sarudzo: Nyora gorosi rose regorosi (zvimedu zviviri zvezviyo zvegorosi uye bhokisi remachisi rechizi)

2.Sarudzo: Girazi re buttermilk kana mukaka wekudya, tomato, cucumber, parsley. Kupihwa muchero panguva yekurara.

3.Sarudzo: Vegetable dhishi rakagadzirwa nechipunu chemafuta, saladhi, yoghurt uye chimedu chechingwa chegorosi kusvika chazara.

4.Sarudzo: Zvipuni zvitanhatu zvemupunga kana pasta, saladhi, 200 gramu ye yogurt

Iftar (panzvimbo yekudya kwemasikati)

Bvisa kutsanya negirazi remvura. Gurai pita yepakati-kati kuita zvidimbu zvisere uye tora chidimbu chimwe chete. Bhokisi remachisi, zvimedu zviviri zveTurkey bacon uye muorivhi zvinogona kudyiwa. Kana pasina kunzwa kwekuzara mushure mendiro ye soup, imwe ndiro inogona kudhakwa.

Kana iwe uine iftar kunze, tora zvidimbu zvidiki zvezvinopihwa.

Maawa maviri gare gare (panzvimbo yekudya kwemanheru)

1 vhiki: Kudya kwemiriwo kana kusina nyama kusvikira kuguta, 200 gramu ye yoghurt

2 vhiki: Chikafu chemiriwo uye 200 gramu yeyogati kusvikira waguta kwemazuva maviri

Pazuva rechitatu, sarudza magiramu 100 enyama yakakangwa, huku, nyama dzenyama kana tuna, inoperekedzwa nesaladhi.

Rimwe zuva, unogona kugadzirira zai menemen kana sipinashi omelet, pamwe chete 100 magiramu yoghurt.

Rimwe zuva, zvipunu zvisere zvebhinzi yeitsvo, girini lentils, huku, bhinzi dzakaomeswa, pamwe chete nesaladhi uye 100 gramu yeyoghurt.

3 vhiki: Zvichaita seweek 2

4 vhiki:Zvichaita seweek 2

Maawa maviri gare gare

Hafu yepakiti yemabhisikiti kana chikamu chemuchero, imwe yekudya bhisikiti