He aha kā mākou e ʻai ai, a he aha kā mākou e pale ai i Ramadan?

He mau lā e hoʻokaʻawale iā mākou mai Ramadan, ka mahina o ka maikaʻi a me ka hoʻomaikaʻi. I kēia makahiki, hōʻailona ka mahina hoʻāno i ke kiʻekiʻe o ke kauwela, no laila he mea nui e mālama i ko mākou pae ikehu a pale aku i nā hoʻowalewale o nā meaʻai maikaʻi ʻole e hoʻopilikia nei iā mākou i kēia mahina.
Ua ʻōlelo ʻo Ms. Rahma Ali, Clinical Dietitian ma Burjeel Hospital Abu Dhabi, i ka hahai ʻana i nā hana ʻai olakino i ka mahina hoʻāno o Ramadan, ʻoiai ʻo ia e ʻōlelo nei: "Ma Ramadan, hoʻololi maoli kā mākou meaʻai, ʻoiai mākou e ʻai wale i ka wā ʻai Suhoor a me Iftar, a No laila, ʻo kēia mau ʻai ʻelua he ʻāpana koʻikoʻi o ka hoʻokē ʻai. ʻOiai he mea nui ka ʻai ʻana i nā meaʻai me ka haʻahaʻa haʻahaʻa glycemic index, he mea nui nō hoʻi ka ʻai ʻana o nā meaʻai Suhoor a me Iftar a loaʻa nā mea mai nā pūʻulu meaʻai āpau, e like me nā mea kanu, nā kīʻaha, ka ʻiʻo, nā huahana waiu, a me nā huaʻai.

"Pono ke olakino maikaʻi ke ʻai, hāʻawi iā mākou i ka ikaika e ola ai i nā hola lōʻihi o ka hoʻokē ʻai. He mea nui ka ʻai ʻana i nā meaʻai e mālama ai i ko mākou kino, no laila pono mākou e makaʻala i ke koho ʻana i kā mākou meaʻai i ka wā Suhoor.
Nā meaʻai e ʻai ai i ka wā ʻahaʻaina
Nā meaʻai waiwai nui i ka protein: He kiʻekiʻe nā hua manu i ka protein a me ka nui o nā meaʻai. Hiki ke ʻai ʻia nā hua ma nā ʻano like ʻole e kūpono i nā ʻono āpau.
Nā meaʻai fiber kiʻekiʻe:

Ma muli o kona waiwai nui i ka fiber, he meaʻai maikaʻi loa ka oat no ko mākou kino i ka wā ʻahaʻaina, no ka mea, lilo ka fiber soluble i gel i loko o ka ʻōpū a hoʻolohi i ke kaʻina hana hoʻoemi, e kōkua ana i ka hōʻemi ʻana i ka cholesterol a me ka glucose i loko o ke koko, a no laila he mea ia meaʻai kūpono e mālama i kā mākou hana a me ka ikaika i ka wā hoʻokēʻai.
ʻO nā meaʻai momona i ka calcium a me nā huaora:

ʻO nā huahana dairy kahi kumu nui o nā meaʻai, no laila ke manaʻo nei mākou e ʻai i ka yogurt a i ʻole ka waiū waiu me ka vanilla a me ka meli e mālama ai i ke ʻano o ka māʻona a me ka hydration a puni ka lā.

ʻO nā meaʻai e pale aku i ka wā ʻahaʻaina

ʻO nā kalapona maʻalahi a i hoʻomaʻemaʻe ʻia:

He mau meaʻai ʻaʻole lākou e waiho i loko o ke kino no nā hola 3-4 wale nō, a ua ʻike ʻia e kā lākou mau meaʻai pono haʻahaʻa, ʻo ia hoʻi: ke kō, ka palaoa keʻokeʻo, nā pastries, nā keke, a me nā croissants.
Nā meaʻai paʻakai:

ʻO ke kaulike ʻole o ke kiʻekiʻe o ka sodium i loko o ke kino ke alakaʻi nei i ka make wai loa i ka wā hoʻokē ʻai, a no laila pono ʻoe e pale i ka ʻai ʻana i nā nati paʻakai, pickles, ʻuala, a me nā meaʻai i loaʻa i ka soy sauce.
ʻO nā mea inu caffeinated:

Loaʻa i ka kofe ka caffeine, ka mea e hoʻoulu ai i ka insomnia, a ʻaʻole kōkua i ka hoʻomaʻemaʻe i ke kino, me ka make wai i ka lā a pau.
Ua hoʻohui ʻo Mrs. Rahma Ali: "He ʻai nui ka suhoor, akā ʻaʻole hiki iā mākou ke haʻalele i nā ʻano meaʻai i ka wā iftar pū kekahi. No laila, he mea nui i ka mahina o Ramadan e wāwahi i ka hoʻokē ʻai e like me ka meaʻai kaulike e hōʻoiaʻiʻo i ka hoʻokō ʻana i nā pono meaʻai kumu o ko mākou kino, a ʻo kēia mau mea pono e komo pū me nā mea sodium a me ka potassium i nalowale mai ke kino ma muli o ka hou ʻana. , ʻoi aku hoʻi i ke kauwela.”
Nā meaʻai e ʻai ai i ka wā ʻaina kakahiaka

ʻO nā huaʻai me ka potassium:

Nui nā meaʻai i loko o nā lā a ʻo ia kekahi o nā mea maikaʻi loa e ʻai ai ke hoʻomaka mākou i ka ʻaina kakahiaka. Ma waho aʻe o ka hoʻomaʻemaʻe wikiwiki ʻana i ke kino, hāʻawi nā lā iā mākou i ka ikehu koke e hoʻōla hou iā mākou ma hope o nā hola lōʻihi o ka hoʻokē ʻai.
E inu nui i ka wai:

Pono ʻoe e inu i ka nui o ka wai a i ʻole nā ​​wai huaʻai e like me ka hiki ma waena o ka ʻaina kakahiaka a ma mua o ka moe e pale aku i ka dehydration.
Nati maka:

Loaʻa i nā ʻalemona nā momona maikaʻi e pono ai no ke olakino o ke kino, ʻoiai ʻoi aku ka pono o ke kino ma hope o nā hola lōʻihi o ka hoʻokē ʻai ʻana.
ʻO nā huaʻai momona wai:

ʻO ka kukama, ka letus a me nā mea kanu ʻē aʻe he pākēneka kiʻekiʻe o ka fiber a piha i nā mea e kōkua i ka moisturize i ke kino. Ma waho aʻe o ka hoʻomaʻamaʻa ʻana i ke kino, mālama pū nā mea kanu i ka ʻili a pale i ka constipation i ka wā Ramadan.
ʻO nā meaʻai e pale aku i ka wā ʻaina kakahiaka

Nā mea inu ʻoluʻolu:

Paipai ʻia e pale aku i nā mea inu a me nā mea inu ʻoluʻolu, a e ʻai i ka wai maʻemaʻe a i ʻole ka wai niu ma kahi o ka make wai.
ʻO nā meaʻai momona i ke kō: Pono ʻoe e pale i nā meaʻai momona i ke kō, e like me ka ʻono a me ke kokoleka, no ka mea e alakaʻi lākou i ka piʻi wikiwiki ʻana a hiki ke hoʻopilikia i ke olakino inā ʻai ʻia i kēlā me kēia lā.
ʻO nā meaʻai palai: I mea e ʻohi ai i nā pono olakino i ka wā o Ramadan, pono e pale ʻia nā meaʻai momona i ka aila, e like me ka "luqaimat" palai a me nā samosas, me ka "curry" a me nā pastries ʻaila.
A ua hoʻopau ʻo Mrs. Rahma Ali i kāna haʻiʻōlelo me ka ʻōlelo ʻana: "ʻO nā pono olakino e lawe mai ai ka hoʻokē ʻai ʻana i ko mākou kino e hilinaʻi ʻia i kā mākou hana ʻana ma ke ʻano kūpono, i ʻole e ʻoi aku ka nui o kāna pōʻino ma mua o kona pono. He mea nui ka hoʻopaʻi ʻana iā mākou iho ke ʻike mākou i kahi meaʻai ʻono loa, a ʻo ka mea nui e hoʻomanaʻo ʻo Ramadan ka mahina e ʻohi ai i nā pono olakino a hoʻonui i ka haipule a me ka hilinaʻi.