Chii chatinodya, uye chii chatinodzivisa muRamadan?

Mazuva mashoma akatiparadzanisa kubva kuRamadan, mwedzi werunako nemakomborero. Gore rino, mwedzi mutsvene unoratidza kukwirira kwezhizha, saka zvakakosha kuchengetedza simba redu uye kudzivisa miedzo yezvokudya zvisina kunaka zvinotitambudza mwedzi uno.
Mai Rahma Ali, Clinical Dietitian paBurjeel Hospital Abu Dhabi, vanorayira kutevera tsika dzekudya dzine utano mumwedzi mutsvene weRamadan, sezvavanoti: “MuRamadan, kudya kwedu kunoshanduka zvakanyanya, sezvo tichingodya panguva yekudya kweSuhoor neIftar, uye. naizvozvo zvokudya zviviri izvi zvinoumba chikamu chinokosha chokutsanya. Kunyange zvazvo zvakakosha kudya zvokudya zvine glycemic index yakaderera, zvakakoshawo kuti kudya kweSuhoor uye Iftar kwakanyatsogadzikana uye kune zvinhu kubva kumapoka ose ezvokudya, zvakadai semiriwo, zviyo, nyama, zvigadzirwa zvemukaka, uye michero.

"Suhoor inofanira kuva nehutano, ichitipa simba rakakwana kuti tirarame maawa akawanda ekutsanya. Zvakakosha kudya chikafu chinoita kuti miviri yedu igare isina mvura, saka tinofanira kungwarira kusarudza zvekudya zvedu panguva yeSuhoor.
Zvokudya zvekudya panguva yeSuhoor
Zvokudya zvine mapuroteni: Mazai ane mapuroteni akawanda uye akawanda anovaka muviri. Mazai anobatsira kuchengetedza kunzwa kwekuguta, uye anogona kudyiwa nenzira dzinoverengeka kuti aenderane nekunaka kwese.
High-fiber foods:

Nekuda kwehupfumi hwayo mufiber, oats chikafu chakanakira miviri yedu panguva yeSuhoor, sezvo soluble fiber inoshanduka kuita gel mudumbu uye inononoka kugaya, iyo inobatsira kuderedza cholesterol uye glucose muropa, uye nekudaro iri chikafu chakanaka chekuchengetedza basa redu uye simba munguva yose yekutsanya.
Zvokudya zvakapfuma mu calcium uye mavitamini:

Zvigadzirwa zvemukaka ndizvo zvakakosha zvezvikafu, saka tinokurudzira kudya yogati kana mukaka cocktail ine vanilla uye uchi kuchengetedza pfungwa yekuguta uye hydration zuva rese.

Zvokudya zvekudzivisa panguva yeSuhoor

Makabhohaidhiretsi akareruka kana akacheneswa:

Izvo zvikafu zvisingarambi zviri mumuviri kwemaawa 3-4 chete, uye zvinoratidzwa nezvakadzikira zvakakosha zvinovaka muviri, zvinosanganisira: shuga, furawa chena, pastries, makeke, uye croissants.
Zvokudya zvine munyu:

Kusaenzana kwemazinga esodium mumuviri kunoita kuti unzwe nyota zvakanyanya panguva yekutsanya, uye nekudaro unofanirwa kudzivirira kudya nzungu dzine munyu, mapikicha, mbatatisi machipisi, uye chikafu chine soy muto.
Zvinwiwa zvine caffeine:

Kofi ine caffeine, iyo inokonzeresa kushaya hope, uye haibatsire hydrate muviri, zvichiita kuti tinzwe nyota muswere wese wezuva.
Mai Rahma Ali vakawedzera kuti: “Suhoor kudya kunokosha zvikuru, asi hatigoni kufuratira miitiro yezvokudya panguva yeiftar zvakare. Naizvozvo zvakakosha mumwedzi weRamadan kutyora kutsanya zvinoenderana nekudya kwakaringana kunovimbisa kuti zvakakosha zvekudya zvemiviri yedu zvinosangana, uye izvi zvinodiwa zvinosanganisira zvinhu sodium ne potassium zvinorasika kubva mumuviri nekuda kwekudikitira. , kunyanya muzhizha.”
Zvokudya zvekudya panguva yemangwanani

Michero ine potasium:

Misi ine zvakawanda zvinovaka muviri uye ndechimwe chezvinhu zvakanakisa zvatingadya kana tatanga kudya kwemangwanani. Pamusoro pekukurumidza kunyorovesa muviri, mazuva anotipa simba rekare iro rinotivandudza mushure memaawa akawanda ekutsanya.
Inwa zvinwiwa zvakakwana:

Iwe unofanirwa kunwa mvura yakawanda kana majusi emichero sezvinobvira pakati pemangwanani uye usati warara kuti udzivise kupera simba.
Nzungu mbishi:

Maarumondi ane mafuta anobatsira ayo akakosha kune hutano hwemuviri, kunyanya nekuti muviri unoada mushure memaawa akawanda ekutsanya.Mafuta ndiwo akanakisa kudya kunotibatsira kuti tinzwe takaguta uye kuderedza kushuva.
Miriwo ine mvura yakawanda:

Gaka, lettuce nemimwe miriwo ine chikamu chepamusoro chefiber uye yakazara nezvinhu zvinobatsira kunyorovesa muviri. Pamusoro pekutonhodza muviri, miriwo inoitawo kuti ganda rive neutano uye kudzivirira kudzimbirwa panguva yeRamadan.
Zvokudya zvekudzivisa panguva yemangwanani

Zvinwiwa nyoro:

Zvinokurudzirwa kudzivisa zvinwiwa zvekugadzira uye zvinwiwa, uye kudya mvura yakachena kana mvura yekokonati panzvimbo yekupedza nyota.
Zvokudya zvakapfuma mushuga: Iwe unofanirwa kudzivirira chikafu chakapfuma mushuga, senge zvihwitsi uye chokoreti, sezvo zvichitungamira mukurema nekukurumidza uye zvinogona kukonzera matambudziko ehutano kana zvikadyiwa zuva rega rega.
Zvokudya zvakakangwa: Kuti uwane hutano hwakanaka panguva yeRamadan, zvikafu zvakapfuma muoiri zvinofanirwa kudziviswa, senge zvakakangwa "luqaimat" uye masamosa, kuwedzera kune "curry" nemakeke ane mafuta.
Uye Mai Rahma Ali vakapedzisa kutaura kwavo vachiti: “Kubatsirwa kweutano kunounza kutsanya kumiviri yedu kunotsamira pakukuita kwedu nenzira kwayo, kana zvikasadaro kukuvadzwa kwako kungava kwakawanda kupfuura kubatsirwa kwako. Zvakakosha kuzviranga pachedu patinoona kudya kunonaka zvikuru, uye chinhu chinonyanya kukosha kuyeuka kuti Ramadan mwedzi wekuwana mabhenefiti ehutano uye kuwedzera humwari nekutenda.