I-Slimming and Slimming Ramadan Diet eRamadan

Imikhuba yokudla iyashintsha ngenkathi uzila ukudla ngesikhathi seRamadan. Ukunyakaza kunqunyelwe. Umzimba wethu, ongajwayele lezi zimo, uhlangabezana nobunzima njengendlala enkulu, ukukhathala kanye nokuba buthakathaka ezinsukwini zokuqala zeRamadan.

Ubunzima bokuhlala ulambile futhi womile amahora ngezinsuku ezinde nezishisayo ziphinde zigcizelele ukubaluleka kokudla okunempilo eRamadan. Kule nqubo entsha, kuzoba lula ukuzivumelanisa nenyanga ye-Ramadan ngokushintsha imikhuba yethu yokudla.

Njengoba imikhuba yokudla ishintsha phakathi nalesi sikhathi esiyizinsuku ezingu-30, abanye bayakhuluphala phakathi nalesi sikhathi. Kodwa uma kuhlelwe kahle Ukulahlekelwa isisindo ngesikhathi seRamadanuyazi wena

Kungani Uthola Isisindo NgeRamadan?

Lapho uzila ukudla, umzimba womuntu ungena kumodi yokonga, ushisa ama-calories kancane kancane. Ngaphandle kokusetshenziswa kwama-carbohydrate, adlulela emafutheni njengamafutha ayinhloko, anikeze umzimba umthombo wamandla oqhubekayo.

Ukuzila ukudla kubangela ukuvuswa kwamakhemikhali ezinto eziphilayo kwamahomoni i-glucagon ne-cortisol, ashukumisa ukukhululwa kwama-acids anamafutha asuka esicutshini se-adipose angene egazini. Ama-fatty acids athathwa yimisipha nezinye izicubu futhi aphule (oxidized) ukukhiqiza amandla kumaseli. 

Ukudla kukhipha i-hormone insulin egazini ukuze idlulisele i-glucose emisipha nezicubu ukuze isetshenziswe njengamandla. I-glucose eyeqile iguqulwa ibe amafutha futhi igcinwe. 

Enye imbangela enkulu yokuzuza isisindo umjikelezo wokulala, othinta ukukhululwa kwamahomoni amaningi namakhemikhali alawula ukugaywa kwe-carbohydrate kanye nezinga lokugayeka kokudla.

Uma ucabangela umphumela wokulala okwanele kanye nekhwalithi ekulahlekelweni kwesisindo, ukuzuza kwesisindo kuzokwenzeka ngenxa yokushintsha amaphethini okulala.

Isizathu esikhulu nesibaluleke kakhulu sokuzuza isisindo ukudla kwemikhosi enikezwa iftar eRamadan. Ikakhulukazi uma lokhu kudla okuhlanganisa ukudla okunzima kwe-carbohydrate kuhlanganiswe nokungasebenzi, ukuzuza kwesisindo ngeke kugwemeke.

Izindlela Zokunciphisa Isisindo Ngesikhathi seRamadan

Uma unciphisa kakhulu ukudla kwakho kwekhalori ngenkathi uzila ukudla, uzolahlekelwa isisindo, kodwa uma ungagcini ibhalansi yokudla okunomsoco phakathi kwe-iftar ne-sahur, zonke izinhlobo zezinkinga zempilo, kuhlanganise nokuchithwa kwemisipha, zingenzeka. Ngakho-ke, ukuzijwayeza ukudla okunempilo kanye nokuvivinya umzimba ngesikhathi seRamadan kuzosiza ukwehlisa isisindo.

Lapho ukuthathwa kwekhalori kuncipha kakhulu ngenkathi uzila ukudla, i-metabolism nayo iyancipha. Futhi, kukhona ukuthambekela kokulahlekelwa kwemisipha eminingi kunamafutha phakathi nalesi sikhathi.

Indlela ephumelela kakhulu yokwehlisa isisindo ukwakha uhlelo lokudla okunempilo olungalandelwa ngokuhamba kwesikhathi. Uma ufuna ukunciphisa noma ukugcina isisindo sakho ngesikhathi seRamadan, ungafinyelela lokhu ngezinguquko zokudla okunempilo.

Okulandelayo Izindlela zokunciphisa umzimba eRamadankuzokhulunywa futhi isampula yohlu lokudla kwe-ramadan Niyophiwa.

Izindlela Zokunciphisa Isisindo eRamadan

Ungeqi i-suhoor

Njengoba nje isidlo sasekuseni siyisidlo esibaluleke kakhulu sosuku, isidlo esibaluleke ngokulinganayo eRamadan yi-sahur. Ukuba ne-sahur kusiza umzimba ukuthi uhlale unamanzi futhi uguqule amandla nezakhi zibe uphethiloli kuze kube isidlo esilandelayo, okungukuthi, iftar. 

Kuphinde kuvimbele ukudla kakhulu ku-iftar. Ukudla okulingana kahle e-sahur kufanele kube namaqembu okudla alandelayo:

ama-carbohydrate ayinkimbinkimbi

Oat, ukolweni, udali, okusanhlamvu, namanye ama-carbohydrate ayinkimbinkimbi ama-carbohydrate akhulula kancane; Igcina ushukela uzinzile futhi inikeze umuzwa wokusutha isikhathi esiningi sosuku.

ukudla okuphezulu kwe-fiber

Ukudla okunothe nge-fiber kugaywa kancane futhi usuku, Amakhiwane, okusanhlamvu okuphelele, imbewu, amazambane, imifino, futhi cishe zonke izithelo, ikakhulukazi amabhilikosi kanye nama-prunes, anothe nge-fiber. ubhananaIwumthombo omuhle we-potassium, esiza ukugcina umzimba wakho uhlanzekile, futhi iqukethe nezinye izakhi ezibalulekile.

Ukudla okunamaprotheni amaningi

Ukudla okunamaprotheni amaningi okufana namaqanda, ushizi, iyogathi noma inyama nakho kunconyelwe i-suhoor ngoba kugcwalisa amandla akho usuku lonke.

Ukuze ungabi nobunzima ngenkathi uzila ukudla, kuyadingeka ukuthi udle ukudla okunomsoco okuzokugcina ugcwele, ungakomi, ngesikhathi se-sahur. Ukudla okufana neyogathi, isinkwa sikakolweni, nobhanana wukudla okunikeza ukusutha isikhathi eside.

Uma ufuna ukuzizwa ugcwele isikhathi eside, kufanele nakanjani ube nakho ku-sahur. iqanda Ngingancoma ukuthi udle.

Iqanda elingu-1 ozolidla ku-sahur lihlangabezana neningi lezakhamzimba ozolidinga phakathi nosuku. Njengoba kwaziwa, amaqanda angumthombo wamaprotheni wekhwalithi engcono kakhulu.

Amaprotheni Baziwa ngokuzigcina zigcwele isikhathi eside. Ukudla amaqanda ku-sahur kubalulekile mayelana nokuthola amaprotheni ekhwalithi kanye nokuhlala ugcwele usuku lonke.

Kufanele uwadle kanjani amaqanda eRamadan?

Ungawadla kanjani amaqanda kubaluleke njengokudla amaqanda eRamadan. Ukuwusebenzisa ngokudla okunosawoti omningi namafutha, njengamasoseji namasoseji, kuzokwenza uzizwe womile.

Ngaphezu kwalokho, lokhu kudla kubangela indlala njengoba kunenkomba ephezulu ye-glycemic. Amaqanda emafutheni enza kube nzima ukugaya. Kungcono ukuyidla ibilisiwe.

Ngaphezu kwalokho, singabala ukudla ongakudla ku-sahur kanje;

- Iqanda elibilisiwe

- Feta ushizi

- Amabhilikosi omisiwe

- Amantongomane, ama-alimondi

- Isinkwa esinsundu

– Imifino efana lamatamatisi kanye lama cucumber

- I-yogurt

– Ubhanana, apula

- Ubisi, i-kefir

– Imifino

- Amasobho

– Izitsha zamafutha omnqumo

Ukudla okungafanele ukudle nge-sahur yilokhu;

Gwema ukudla okuzokwenza ulambe futhi wome uma udliwa nge-sahur.

– Yosiwe

- Uphudingi

- Ilayisi

– Amakhekhe

– isinkwa esimhlophe

Zimisele ukudla izithelo nemifino okungenani ka-7 ngosuku

Izithelo nemifino kuwukudla okuhle phakathi kokudla kanye nokunye okunempilo okudliwa amakhekhe nama-dessert avame ukudliwa ngesikhathi seRamadan. 

Ezinye izithelo nemifino zinamanzi amaningi ngokwemvelo - ikakhulukazi ukhukhamba, ikhabe, amakhabe kanye ne-zucchini aqukethe amanzi amaningi.

Ukudla lezi zithelo nemifino ngemva kwamahora okuzila kusiza umzimba uhlale uhlanzekile. 

Gwema ukudla okunoshukela nokudla okugayiwe

Gwema ukudla okugayiwe kakhulu, okushisa ngokushesha okuqukethe ama-carbohydrate acolisisiwe njengoshukela nofulawa omhlophe, kanye nokudla okunamafutha njengamaswidi e-Ramadan. Inamafutha amaningi futhi inemisoco ephansi. 

Ngaphezu kokungabi namsoco, banenkomba ephezulu ye-glycemic, ebangela ukuthi ushukela wegazi unyuke futhi wehle, okubangela indlala ngokushesha okukhulu.

Ungadli ngokushesha futhi udle ngokweqile

Musa ukulayisha ngokweqile isisu sakho ku-iftar ngemva kosuku ngaphandle kokudla. Vula i-iftar ngamanzi bese ulinda ngaphambi kokuqala inkambo eyinhloko.

Ilinde ukulungiselela ukudla okuzayo ama-enzyme wokugaya Iwumthombo omkhulu wamandla womzimba, osiza ekukhipheni imfihlo. Ngemva kwalokho, ungaqala ukuphuza isobho elishisayo.

Gwema ukudla okunamafutha amaningi ekudleni kwakho. Qiniseka ukuthi udla amacarbohydrates anendathane yemifino kanye namaprotheni amancane. 

Kufanele udle kancane futhi unikeze isikhathi sokuba umzimba ugaye ukudla.

Qiniseka ukuthi unesobho esidlweni sakusihlwa

Amasobho anomphumela opholile esiswini futhi kulula ukuwalungiselela. Kuyindlela enhle yokuhlanganisa nemifino ngenkathi ugcina uketshezi, amavithamini namaminerali emzimbeni. 

ngesizini isaqatheYenza amasobho ngemifino enemibala efana notamatisi, ithanga, upelepele, isipinashi, i-zucchini kanye nesitshalo seqanda. Khumbula ukunciphisa usawoti namafutha owasebenzisayo uma uwalungisa. Engeza ukunambitheka ngamakhambi amasha.

Phuza amanzi anele ukuze ukhiphe amanzi emzimbeni

Phuza okungenani izingilazi zamanzi eziyi-8-12 ngosuku. Kufanele uphuze uketshezi oluningi lwe-hydration kusukela esikhathini se-iftar kuya esikhathini se-sahur.

Nakuba amajusi, ubisi, nesobho kuyimithombo yoketshezi, amanzi ayisinqumo esingcono kakhulu, ngakho zama ukudla ezinye iziphuzo ngokusesilinganisweni.

Gwema iziphuzo ezine-caffeine. caffeineKuyi-diuretic esheshisa ukulahleka kwamanzi futhi ibangele ukuphelelwa amanzi emzimbeni. Kungcono ukugwema iziphuzo ezine-caffeine njengetiye, ikhofi, ne-cola.

Ungadli okuthosiwe

Gwema ukudla okuthosiwe noma okuphekwe ngamafutha amaningi. Uma ukuthosa kungenakugwenywa, ithiphu kungaba ukunciphisa inani lamafutha asetshenzisiwe. 

Esikhundleni sokusebenzisa inkomishi yamafutha, unganciphisa lesi samba sibe ingxenye noma ingxenye yesine yenkomishi. Kungcono ukuthosa ngamafutha anempilo. 

Ngaphandle kwalokho, amafutha anconyiwe, amafutha e-sunflower, amafutha e-canola namafutha e-monounsaturated njengamafutha ommbila. Akunconywa ukusebenzisa amafutha omnqumo ngokuthosa ukudla.

Ungasebenzi amahora amaningi ngenkathi uzilile

Ukuze uvimbele ukuphelelwa amanzi emzimbeni, kungcono ukuhlehlisa amahora okusebenza kuze kube ukuzila ukudla. Ungajima ngesikhathi lapho amazinga wamandla esezingeni eliphezulu, njengangemuva kwe-iftar.

Linda okungenani amahora angu-2-3 ngemva kokudla ukuze uqale isimiso sakho sokuzivocavoca ukuze unikeze umzimba wakho isikhathi esanele sokugaya ngokwanele. 

Gcina ukugeleza kwamanzi ngesikhathi sokuzivocavoca futhi ukhumbule ukuphuza amanzi amaningi kamuva ukuze unxephezele ukulahlekelwa kwamanzi namaminerali ngenxa yokujuluka.

Amanzi alawula izinga lokushisa lomzimba futhi ahambisa imisoco emzimbeni wonke. Ukuphuza amanzi kubaluleke kakhulu ngesikhathi sokuzivocavoca.

Ukuzila ukudla kuhambisane nesimo sakho somzimba

Ngaphambi kweRamadan, ikakhulukazi asebekhulile, abesifazane abakhulelwe, izingane kanye nabantu abanesifo sikashukela kufanele babonane nodokotela ukuze balawule amazinga abo e-insulin.

I-Slimming Ramadan Diet

Angazi ngawe, kodwa abantu abaningi bayakhuluphala nakuba belambile ngesikhathi seRamadan. Lokhu kudalwa ukushintsha kwemikhuba yokudla nokungazi ukuthi uzodlani futhi nini.

Ukuze uqhubeke nokulahlekelwa isisindo eRamadan, ngezansi Uhlu lokudla lweRamadan ikhona. Ngokudla ngokufanele, ungakwazi ukulawula isisindo futhi ulahlekelwe isisindo. Iqhinga ukuphuza amanzi amaningi.

Uhlu Lokudla LweRamadan

I-Sahur (esikhundleni sesidlo sasekuseni)

1.Inketho: Ithosi kakolweni enamafutha (izingcezu ezimbili zesinkwa sikakolweni nebhokisi likashizi)

2.Inketho: Ingilazi yebhotela noma ubisi lokudla, utamatisi, ikhukhamba, iparsley. Ukuphakelwa kwesithelo ngesikhathi sokulala.

3.Inketho: Isitsha semifino esenziwe ngesipuni samafutha, isaladi, iyogathi kanye nocezu lwesinkwa sikakolweni size sigcwale.

4.Inketho: Izipuni eziyisithupha zelayisi noma i-pasta, isaladi, amagremu angu-200 we-yogurt

Iftar (esikhundleni sesidlo sasemini)

Phula inzilo ngengilazi yamanzi. Hlukanisa i-pita yobukhulu obuphakathi ibe yizicucu eziyisishiyagalombili uthathe ucezu olulodwa. Ibhokisi likashizi, izingcezu ezimbili zikabhekeni we-turkey kanye nomnqumo kungadliwa. Uma ungekho umuzwa wokugcwala ngemva kwesitsha sesobho, esinye isitsha singaphuzwa.

Uma une-iftar ngaphandle, thatha izingxenye ezincane zalokho okunikezwayo.

Ngemva kwamahora amabili (esikhundleni sesidlo sakusihlwa)

Iviki elingu-1: Isidlo semifino noma ngaphandle kwenyama kuze kube yilapho usuthe, amagremu angu-200 ayogathi

Iviki elingu-2: Ukudla kwemifino kanye namagremu angu-200 ayogathi uze ugcwale izinsuku ezimbili

Ngosuku lwesithathu, khetha amagremu angu-100 enyama eyosiwe, inkukhu, ama-meatballs noma i-tuna, ehambisana nesaladi.

Ngolunye usuku, ungalungisa i-menemen yeqanda noma i-omelet yesipinashi, ehambisana namagremu angu-100 e-yoghurt.

Ngolunye usuku, izipuni eziyisishiyagalombili zikabhontshisi wezinso, udali oluhlaza, uphizi, nobhontshisi omisiwe, kanye nesaladi namagremu ayi-100 ayogathi.

Iviki elingu-3: Kuzoba njengeviki lesi-2

Iviki elingu-4:Kuzoba njengeviki lesi-2

Ngemva kwamahora amabili

Ingxenye yephakethe lamabhisikidi noma ingxenye yesithelo, ibhisikidi elilodwa lokudla