Yintoni esiyidlayo, kwaye yintoni esiyiphephayo kwiRamadan?

Zimbalwa iintsuku ezisahlula kwiRamadan, inyanga yokulunga nentsikelelo. Kulo nyaka, inyanga engcwele ibonisa ukuphakama kwehlobo, ngoko kubalulekile ukugcina amanqanaba ethu amandla kwaye ugweme izilingo zokutya okungenampilo ezisithwaxayo kule nyanga.
UNksz Rahma Ali, i-Clinical Dietitian kwiSibhedlele saseBurjeel e-Abu Dhabi, ucebisa ngokulandela indlela yokutya enempilo kwinyanga engcwele yeRamadan, njengoko esithi: "NgeRamadan, ukutya kwethu kutshintsha kakhulu, njengoko sidla kuphela ngexesha lokutya kweSuhoor kunye ne-Iftar, kwaye ke ngoko ezi zidlo zimbini ziyinxenye ebalulekileyo yokuzila. Nangona kubalulekile ukutya ukutya okune-glycemic index ephantsi, kubalulekile ukuba i-Suhoor kunye ne-Iftar izidlo zilungelelanise kwaye ziqulethe izinto ezivela kuwo onke amaqela okutya, njengemifuno, iinkozo, inyama, iimveliso zobisi kunye neziqhamo.

“I-Suhoor ifanele ukuba sempilweni, isinika amandla okwaneleyo ukuze sisinde kwiiyure ezinde zokuzila ukutya. Kubalulekile ukutya ukutya okugcina imizimba yethu imanzi, ngoko kufuneka silumke xa sikhetha ukutya kwethu ngexesha le-Suhoor. "
Ukutya okudliwayo ngexesha le-Suhoor
Ukutya okutyebileyo kwiprotheyini: Amaqanda aneprotheyini eninzi kunye nezondlo ezininzi. Amaqanda anceda ukugcina imvakalelo yokuhlutha, kwaye anokutyiwa ngeendlela ezininzi ukuze ahambelane nazo zonke izinto ezithandayo.
Ukutya okunefayibha ephezulu:

Ngenxa yobutyebi bayo kwifayibha, i-oats sisidlo esifanelekileyo semizimba yethu ngexesha le-Suhoor, njengoko i-fiber enyibilikayo ijika ibe yijeli esiswini kwaye icothise inkqubo yokwetyisa, enceda ekunciphiseni i-cholesterol kunye ne-glucose egazini, kwaye ngenxa yoko, ukutya okufanelekileyo ukugcina umsebenzi wethu kunye namandla ngalo lonke ixesha lokuzila ukutya.
Ukutya okutyebileyo kwi-calcium kunye neevithamini:

Iimveliso zobisi zingumthombo obalulekileyo wezondlo, ngoko sincoma ukuba sitye i-yogurt okanye i-cocktail yobisi kunye ne-vanilla kunye nobusi ukugcina ingqiqo ye-satiety kunye ne-hydration yonke imini.

Ukutya okufuneka ugwenywe ngexesha le-Suhoor

Iicarbohydrate ezilula okanye ezisulungekileyo:

Kukutya okungahlaliyo emzimbeni kwiiyure ezingama-3-4 kuphela, kwaye zibonakaliswe ngezondlo zazo eziphantsi eziyimfuneko, ezibandakanya: iswekile, umgubo omhlophe, ama-pastries, amaqebelengwane kunye nama-croissants.
Ukutya okunetyuwa:

Ukungalingani kumanqanaba esodium emzimbeni kukhokelela ekubeni uzive unxaniwe kakhulu ngexesha lokuzila ukutya, kwaye ke kuya kufuneka ukuphephe ukutya amandongomane anetyuwa, iipikili, iitshiphusi zetapile, kunye nokutya okunesosi yesoya.
Iziselo ezinecaffeine:

Ikofu iqulethe icaffeine, ebangela ukuphuthelwa, kwaye ayikuncedi ukumanzisa umzimba, isenza sizive sinxaniwe imini yonke.
UNksk. Rahma Ali wongeze wathi: “I-Suhoor sisidlo esibaluleke kakhulu, kodwa asinakukwazi ukuyihoya imikhwa yokutya ngexesha le-iftar ngokunjalo. Ngoko ke, kubalulekile ngexesha lenyanga yeRamadan ukukhulula uzilo ngokutya okulinganayo okuqinisekisa ukuba iimfuno ezisisiseko zesondlo semizimba yethu ziyafezekiswa, kwaye ezi mfuno ziquka izinto zesodium kunye ne-potassium ezilahlekileyo emzimbeni ngenxa yokubila. , ingakumbi ehlotyeni.”
Ukutya ukutya ngexesha lesidlo sakusasa

Iziqhamo ezityebileyo ngepotassium:

Imihla inezondlo ezininzi kwaye yenye yezona zinto zilungileyo esinokuzitya xa siqala isidlo sakusasa. Ukongeza ngokukhawuleza ukumanzisa umzimba, imihla isinika amandla ngokukhawuleza asivuselela emva kweeyure ezinde zokuzila ukutya.
Sela iziselo ezaneleyo:

Kufuneka usele amanzi amaninzi okanye iijusi zeziqhamo kangangoko kunokwenzeka phakathi kwesidlo sakusasa naphambi kokulala ukuze ugweme ukuphelelwa ngamanzi emzimbeni.
Amandongomane akrwada:

Iialmonds ziqulethe amafutha aluncedo ayimfuneko kwimpilo yomzimba, ngakumbi kuba umzimba uyawafuna emva kweeyure ezinde zokuzila ukutya.
Imifuno enamanzi amaninzi:

Ikhukhamba, i-lettuce kunye neminye imifuno iqulethe ipesenti ephezulu yefiber kwaye igcwele izinto ezinceda ukuthambisa umzimba. Ukongeza kokupholisa umzimba, imifuno iphinda igcine ulusu lusempilweni kwaye ithintele ukuqhina ngexesha leRamadan.
Ukutya okufuneka uphephe ngexesha lesidlo sakusasa

Isiselo esithambile:

Kucetyiswa ukuba uphephe iziselo ezenziweyo kunye neziselo ezithambileyo, kwaye utye amanzi alula okanye amanzi ekhokhonathi endaweni yokuphelisa unxano.
Ukutya okutyebileyo kwiswekile: Kuya kufuneka ukuphephe ukutya okuneswekile eninzi, okufana neelekese kunye netshokholethi, njengoko zikhokelela ekufumaneni ubunzima obukhawulezileyo kwaye kunokubangela iingxaki zempilo ukuba zityiwa yonke imihla.
Ukutya okuthosiweyo: Ukuze ufumane izibonelelo zempilo ngexesha leRamadan, ukutya okutyebileyo kwioyile kufuneka kuphetshwe, okufana ne "luqaimat" eqhotsiweyo kunye nesamosas, ukongezelela "kwikhari" kunye neepastries ezinamafutha.
Kwaye uNksk. Rahma Ali wayiqukumbela intetho yakhe ngokuthi: “Iingenelo zempilo eziziswa kukuzila emizimbeni yethu zixhomekeke ekuziqheliseni ngendlela efanelekileyo, kungenjalo umonakalo wako unokuba ngaphezu kwenzuzo yako. Kubalulekile ukuba siziqeqeshe xa sibona isidlo esimnandi kakhulu, kwaye eyona nto ibalulekileyo kukukhumbula ukuba iRamadan yinyanga yokuvuna izibonelelo zempilo kunye nokwandisa ukuhlonela kunye nokholo.