Ukunciphisa kunye nokunciphisa ukutya kweRamadan kwiRamadan

Imikhwa yokutya iyatshintsha ngelixa uzila ukutya ngexesha leRamadan. Amathuba okunyakaza anqongophele. Umzimba wethu, ongasetyenziswanga kwezi meko, ufumana ubunzima obufana nendlala enkulu, ukudinwa kunye nobuthathaka kwiintsuku zokuqala zeRamadan.

Ubunzima bokuhlala ulambile kwaye unxaniwe iiyure ngeentsuku ezinde, ezishushu kwakhona zigxininisa ukubaluleka kokutya okunempilo ngexesha leRamadan. Kule nkqubo intsha, kuya kuba lula ukuziqhelanisa nenyanga yeRamadan ngokutshintsha indlela esitya ngayo.

Ngenxa yokuba indlela yokutya itshintsha ebudeni beli xesha leentsuku ezingama-30, abanye baye batyebe ngeli xesha. Nangona kunjalo, xa kucwangciswe ngokuchanekileyo Unganciphisa ubunzima ngexesha leRamadanNgaba uyazi eyakho

Kutheni Ufumana ubunzima ngexesha leRamadan?

Xa uzila ukutya, umzimba womntu uya kwimodi yolondolozo kwaye utshisa iikhalori ngokuthe ngcembe. Ngaphandle kokusetyenziswa kwe-carbohydrates, amafutha asetyenziswa njengeyona nto iphambili yokubasa, ukubonelela umzimba ngomthombo wamandla oqhubekayo.

Ukuzila ukutya kubangela i-biochemical triggering ye-hormone glucagon kunye ne-cortisol, ekhuthaza ukukhululwa kwe-fatty acids kwi-adipose tissue ukuya egazini. I-fatty acids ithathwa yimisipha kunye nezinye izihlunu kwaye yaphulwa (i-oxidized) ukuvelisa amandla kwiiseli. 

Ukutya kukhupha i-insulin yehomoni egazini ukuze idlulisele iswekile kwizihlunu kunye nezicubu eziza kusetyenziswa njengamandla. I-glucose egqithisileyo iguqulwa ibe ngamafutha kwaye igcinwe. 

Omnye unobangela ophambili wokufumana ubunzima ngumjikelezo wokulala, ochaphazela icarbohydrate metabolism kunye nokukhululwa kwamahomoni amaninzi kunye neekhemikhali ezilawula izinga lokutya.

Ukuqwalasela umphumo wokulala okwaneleyo kunye nomgangatho ekulahlekeni kwesisindo, ukuzuza ubunzima kuya kwenzeka ngenxa yokutshintsha iindlela zokulala.

Esona sizathu sikhulu kunye nesona sibalulekileyo sokufumana ubunzima kukutya komthendeleko okwenziwa kwi-iftar ngexesha leRamadan. Xa ezi zidlo, ngakumbi izidlo ezisekelwe kwi-carbohydrate, zidibaniswa nokungasebenzi, ukuzuza ubunzima kuya kuba yinto engenakwenzeka.

Iindlela zokunciphisa umzimba ngexesha leRamadan

Ukuba unciphisa kakhulu i-calorie yakho yokutya ngexesha lokuzila ukutya, uya kuncipha, kodwa ukuba awugcini ibhalansi yesondlo phakathi kwe-iftar kunye ne-sahur, zonke iintlobo zeengxaki zempilo zingenzeka, kuquka ukulahleka kwemisipha. Ke ngoko, ukuziqhelanisa nokutya okunempilo kunye nokuzilolonga ngexesha leRamadan kuya kukunceda unciphise umzimba.

Xa i-calorie intake iyancipha kakhulu ngelixa uzila ukudla, i-metabolism nayo iyancipha. Ukongezelela, kukho ukuthambekela kokulahlekelwa ubunzima obukhulu bemisipha kunamafutha ngeli xesha.

Eyona ndlela isebenzayo yokunciphisa umzimba kukudala isicwangciso sokutya esinempilo esinokulandelwa kwixesha elide. Ukuba ufuna ukunciphisa umzimba okanye ukugcina ubunzima bakho ngexesha leRamadan, unokufezekisa oku ngotshintsho lwesondlo esinempilo.

Ezilandelayo Iindlela zokunciphisa umzimba ngexesha leRamadaniya kukhankanywa kwaye uluhlu lwesampulu ye-ramadan yokutya Kuya kunikwa.

Iindlela zokunciphisa umzimba ngexesha leRamadan

Musa ukutsiba i-sahur

Kanye njengokuba isidlo sakusasa sesona sidlo sibalulekileyo sosuku, isidlo esibaluleke ngokulinganayo ngexesha leRamadan yi-sahur. Ukutya i-sahur kunceda umzimba uhlale u-hydrated kwaye uguqule amandla kunye nezondlo zibe yifutha kude kube kukutya okulandelayo, oko kukuthi, iftar. 

Kwakhona kuthintela ukutya kakhulu kwi-iftar. Izidlo ezilungelelanisiweyo zesahur kufuneka zibe nala maqela okutya alandelayo:

Iicarbohydrate eziyinkimbinkimbi

Oat, ingqolowa, iilentile, iinkozo, nezinye iicarbohydrates ezintsonkothileyo zikhupha kancinane iicarbohydrates; Igcina iswekile yegazi rhoqo kwaye ikwenza uzive ugcwele imini yonke.

Ukutya okuphezulu kwefayibha

Ukutya okutyebileyo kwifiber kugaywa kancinci, kunye neenkozo, umhla, Amakhiwane, ukutya okuziinkozo, imbewu, iitapile, imifuno kwaye phantse zonke iziqhamo, ngakumbi iiapilkosi kunye neprunes, zinefiber eninzi. bananasNgumthombo olungileyo we-potassium, onceda ukugcina umzimba wakho umanzi, kwaye uqulethe ezinye izondlo ezibalulekileyo.

Ukutya okuneprotheyini eninzi

Ukutya okuneprotheyini ephezulu okufana namaqanda, itshizi, iyogathi okanye inyama nazo ziyacetyiswa kwi-sahur kuba zizalisa amandla akho imini yonke.

Ukuze ungabi nobunzima ngelixa uzila ukutya, kuyafuneka ukuba utye ukutya okunezondlo kwi-sahur okuya kukugcina ugcwele imini yonke kwaye unganxanwa. Ukutya okufana neyogathi, isonka sengqolowa kunye neebhanana kukutya okunika ukuhlutha ixesha elide.

Ukuba ufuna ukuziva ugcwele ixesha elide, qiniseka ukuba unayo e-sahur. iqanda Ndingakucebisa ukuba uyitye.

Iqanda eli-1 elisetyenziswe kwi-sahur libonelela uninzi lwezondlo oza kuzifuna emini. Njengoko kusaziwa, amaqanda ngowona mthombo weprotheyini uphezulu.

Iiproteni Baziwa ngokukugcina uzele ixesha elide. Ukutya amaqanda kwi-sahur kubalulekile malunga nokufumana iprotheni esemgangathweni kunye nokuhlala ugcwele imini yonke.

Ufanele uwatye njani amaqanda ngexesha leRamadan?

Indlela yokutya amaqanda ibaluleke kakhulu njengokutya amaqanda ngexesha leRamadan. Ukutya ukutya okunetyuwa eninzi kunye namafutha, njengesoseji kunye neesoseji, kuya kubangela ukuba unxanwe.

Ukongeza, oku kutya kuphinda kubangele indlala kuba inesalathiso esikhulu se-glycemic. Amaqanda aqhotsiweyo enza kube nzima ukwetyisa. Kungcono ukuyidla ibilisiwe.

Ukongeza, sinokudwelisa ukutya onokuthi ukutye kwi-sahur okuya kukugcina ugcwele ngolu hlobo lulandelayo:

- Iqanda elibilisiwe

- Feta samasi

- Iapilkosi ezomileyo

– Walnuts, iiamangile

- Isonka esiBrown

– Imifuno efana neetumato kunye ne cucumber

-Yogathi

– Ibhanana, iapile

- Ubisi, i-kefir

– Iimbotyi

- Iisuphu

– Izitya ngeoli yomnquma

Ukutya okungafanelekanga ukuba utye kwi-sahur:

Kuphephe ukutya okuya kukwenza uzive ulambile kwaye unxaniwe ngokukhawuleza xa utyiwa kwi-sahur.

– Ukuqhotsa

- Iidessert

- Irayisi

– Amaqebengwana

– isonka esimhlophe

Zimisele ukutya iziqhamo nemifuno ezisi-7 ubuncinane yonke imihla

Iziqhamo kunye nemifuno sisnack esikhulu phakathi kwezidlo kunye nenye indlela enempilo kwiipastries kunye nezimuncumuncu ezidla ngokutyiwa ngexesha leRamadan. 

Ezinye iziqhamo kunye nemifuno inomthamo wamanzi aphezulu ngokwendalo - ngakumbi iikomkomere, ujodo, i-melon kunye nethanga ziqulethe amanzi amaninzi.

Ukutya ezi ziqhamo kunye nemifuno emva kokuzila ukutya kunceda ukugcina umzimba umanzi. 

Hlala kude nokutya okuneswekile kunye nokutya okugayiweyo

Hlala kude kakhulu, ukutya okutshisa ngokukhawuleza okuqulethe i-carbohydrates esulungekileyo njengeswekile kunye nomgubo omhlophe, kunye nokutya okunamafutha okufana ne-Ramadan desserts. Inamafutha amaninzi kwaye iphantsi kwezondlo. 

Ukongezelela ekuhluphekeni kwesondlo, bane-index ephezulu ye-glycemic, ebangela ukuba iswekile yegazi iphakame kwaye iwe ngokukhawuleza, okubangela indlala ngokukhawuleza.

Musa ukutya ngokukhawuleza nangokugqithisileyo

Emva komhla wokunqongophala kokutya, musa ukubeka uxinzelelo olukhulu kwisisu sakho kwi-iftar. Phula ukutya kwakho ngamanzi kwaye ulinde ngaphambi kokuba uqale isidlo esikhulu.

Ukulinda, ukulungiselela isidlo esizayo ii-enzymes zokwetyisa Ingumthombo omkhulu wamandla kumzimba, inceda ukuyifihla. Emva koko, ungaqala ukusela isuphu eshushu.

Kuphephe ukutya okunamafutha kakhulu kwisidlo sakho. Qinisekisa ukuba utya iicarbohydrates ezaneleyo kunye nemifuno eninzi kunye nezixa ezincinci zeprotheyini. 

Kufuneka utye kancinci kwaye unike umzimba ixesha lokwetyisa ukutya.

Qinisekisa ukuba unesuphu ye-iftar.

Iisobho zinefuthe elithobileyo kwisisu kwaye kulula ukuzilungiselela. Yindlela efanelekileyo yokudibanisa kunye nemifuno ngelixa uzalisa umzimba ngamanzi, iivithamini kunye neemaminerali. 

ngexesha lonyaka iminqatheLungiselela isuphu kwimifuno enemibala efana neetumato, amathanga, iipepile, isipinatshi, izucchini kunye nesitshalo seqanda. Khumbula ukunciphisa ubungakanani betyuwa kunye ne-oyile oyisebenzisayo xa uzilungiselela. Yongeza incasa kunye nemifuno entsha.

Sela amanzi aneleyo ukuze ugcwalise umzimba wakho

Sela ubuncinane iiglasi ezi-8-12 zamanzi ngosuku. Kuya kufuneka utye ulwelo oluninzi lwe-hydration ukusuka kwi-iftar ukuya kwi-sahur.

Nangona iijusi, ubisi, kunye nesuphu ziyimithombo yolwelo, amanzi lolona khetho lulungileyo, ngoko zama ukusebenzisa ezinye iziselo ngokumodareyitha.

Ziphephe iziselo ezinecaffeine. caffeineI-diuretic ekhawuleza ukulahleka kwamanzi kwaye ibangele ukungabikho kwamanzi. Kungcono ukuphepha iziselo ezine-caffeine ezifana neti, ikofu kunye ne-cola.

Musa ukutya ukutya okuqhotsiweyo

Kuphephe ukutya okuqhotsiweyo okanye okuphekwe ngeoli eninzi. Ukuba ukuqhotsa akunakuphetshwa, ingcebiso enye iya kuba kukunciphisa inani leoli esetyenziswayo. 

Esikhundleni sokusebenzisa ikomityi enye yeoli, unokunciphisa inani libe sisiqingatha okanye ikota yekomityi. Kungcono ukuthosa ngeoli enempilo. 

Kungenjalo, ioyile ezicetyiswayo yioyile kajongilanga. i-oyile yecanola kunye namafutha e-monounsaturated afana neoli yombona. Akukhuthazwa ukusebenzisa ioli yeoli kwi-frying foods.

Musa ukusebenza iiyure ngelixa uzilile

Ukuthintela ukuphelelwa ngamanzi emzimbeni, kungcono ukuhlehlisa iiyure zokusebenza de kube emva kokuzila ukutya. Unokuzilolonga ngexesha apho amanqanaba amandla angcono, njengasemva kwe-iftar.

Ukunika umzimba wakho ixesha elaneleyo lokwetyisa izixa ezaneleyo, linda ubuncinane iiyure ezi-2-3 emva kokutya ukuze uqalise umsebenzi wakho wokuzilolonga. 

Gcina i-hydration ngexesha lokuzilolonga kwaye uqiniseke ukuba usela amanzi amaninzi emva koko ukuze ubuyisele ilahleko yamanzi kunye neeminerali ngenxa yokubila.

Amanzi alawula ubushushu bomzimba kwaye ahambisa izondlo kuwo onke amalungu omzimba. Ukusela amanzi kubaluleke ngakumbi xa umthambo.

Lungisa ukuzila ukutya ngokwemeko yakho yomzimba

Ngaphambi kweRamadan, ngakumbi abantu abadala, abafazi abakhulelweyo, abantwana kunye nabantu abanesifo sikashukela kufuneka badibane nogqirha ukuze balawule amanqanaba e-insulin.

Ukunciphisa Ubunzima bokutya kweRamadan

Andazi ngawe, kodwa abantu abaninzi batyeba nangona belambile ngexesha leRamadan. Oku kungenxa yokutshintsha kwendlela yokutya nokungazi ukuba utye ntoni kwaye nini.

Apha ngezantsi kukho iingcebiso zokuqhubeka nokuphulukana nobunzima ngexesha leRamadan: Uluhlu lokutya lweRamadan iyafumaneka. Ungabulawula ubunzima bakho kwaye unciphise ubunzima ngokutya ngokufanelekileyo. Iqhinga kukusela amanzi amaninzi.

Uluhlu lokutya kweRamadan

Esahur (endaweni yesidlo sakusasa)

1.Ukhetho: Isonka sengqolowa engenamafutha (izilayi ezibini zesonka sengqolowa kunye nebhokisi yematshisi)

2.Ukhetho: Iglasi yebhotela okanye ubisi lokutya, utamatisi, ukhukhamba, iparsley. Inxalenye yeziqhamo ngexesha lokulala.

3.Ukhetho: Isitya semifuno esenziwe ngecephe leoli, isaladi, iyogathi kunye neqhekeza lesonka sengqolowa de uhluthe.

4.Ukhetho: Iipunipoli ezintandathu zerayisi okanye ipasta, isaladi, i-200 grams yeyogathi

Kwi-iftar (endaweni yesidlo sasemini)

Ukuqhawula ukutya ngeglasi yamanzi. Yahlula i-pita ephakathi ibe ngamaqhezu asibhozo kwaye uthathe isiqhekeza esinye. Ibhokisi yematshisi exabisa itshizi, izilayi ezibini zebhekoni yeturkey kunye nomnquma omnye ziyatyiwa. Emva kwesitya sesuphu, ukuba awuziva ugcwele, unokusela esinye isitya.

Ukuba une-iftar ngaphandle, thenga izahlulo ezincinci zokutya okunikezwayo.

Kwiiyure ezimbini kamva (endaweni yesidlo sangokuhlwa)

Iveki e-1: Ukutya kwemifuno kunye okanye ngaphandle kwenyama de ube ugcwele, i-200 grams yeyogathi

Iveki e-2: Ukutya kwemifuno kunye ne-200 grams ye-yoghurt de ube unelisekile iintsuku ezimbini

Ngosuku lwesithathu, khetha i-100 grams yenyama eyosiweyo, inkukhu, i-meatballs okanye i-tuna, kunye nesaladi ecaleni.

Ngolunye usuku, unokulungiselela i-menemen yeqanda okanye i-omelette yesipinashi, ehamba kunye ne-100 grams ye-yoghurt.

Ngolunye usuku, yitya amacephe asibhozo eembotyi zezintso, iilentile eziluhlaza, ii-ertyisi, iimbotyi, kunye nesaladi kunye ne-100 grams yeyogathi.

Iveki e-3: Iza kuba malunga neveki yesi-2

Iveki e-4:Iza kuba malunga neveki yesi-2

Kwiiyure ezimbini kamva

Isiqingatha sepakethe yeebhiskithi okanye inxalenye yeziqhamo, ibhiskithi enye yokutya