Yini esiyidlayo, futhi yini esiyigwemayo eRamadan?

Zimbalwa izinsuku ezisihlukanisa neRamadan, inyanga yobuhle nesibusiso. Kulo nyaka, inyanga engcwele ibonisa ukuphakama kwehlobo, ngakho-ke kubalulekile ukugcina amazinga ethu amandla futhi sigweme izilingo zokudla okungenampilo ezisihlupha kule nyanga.
UNksz Rahma Ali, iClinical Dietitian esibhedlela saseBurjeel e-Abu Dhabi, weluleka ngokulandela imikhuba yokudla enempilo ngenyanga engcwele yeRamadan, njengoba ethi: “NgeRamadan, ukudla kwethu kushintsha kakhulu, njengoba sidla kuphela ngesikhathi sokudla kweSuhoor ne-Iftar, futhi ngakho-ke lezi zidlo ezimbili ziyingxenye ebalulekile yokuzila. Nakuba kubalulekile ukudla ukudla okunenkomba ephansi ye-glycemic, kubalulekile futhi ukuthi ukudla kwe-Suhoor ne-Iftar kulinganise kahle futhi kuqukethe izinto ezivela kuwo wonke amaqembu okudla, njengemifino, okusanhlamvu, inyama, imikhiqizo yobisi nezithelo.

“I-Suhoor kufanele ibe nempilo, isinike amandla anele ukuze sisinde amahora amade wokuzila. Kubalulekile ukudla ukudla okugcina imizimba yethu ingenawo amanzi, ngakho-ke kufanele siqaphele ukukhetha ukudla kwethu ngesikhathi seSuhoor. "
Ukudla okufanele udle ngesikhathi se-Suhoor
Ukudla okunothe ngamaprotheni: Amaqanda anamaprotheni amaningi kanye nemisoco eminingi. Amaqanda asiza ukugcina umuzwa wokusutha, futhi angadliwa ngezindlela eziningana ukuze avumelane nakho konke ukunambitheka.
Ukudla okune-fiber ephezulu:

Ngenxa yokucebile ku-fiber, i-oats iyisidlo esifanele emizimbeni yethu ngesikhathi se-Suhoor, njengoba i-fiber encibilikayo iphenduka ijeli esiswini futhi ibambezele inqubo yokugaya, esiza ukwehlisa i-cholesterol ne-glucose egazini, futhi ngenxa yalokho ukudla okuhle ukugcina umsebenzi wethu namandla phakathi nesikhathi sokuzila ukudla.
Ukudla okucebile nge-calcium namavithamini:

Imikhiqizo yobisi iwumthombo obalulekile wokudla okunomsoco, ngakho-ke sincoma ukuthi udle iyogathi noma i-cocktail yobisi nge-vanilla noju ukuze ulondoloze umuzwa wokusutha kanye ne-hydration usuku lonke.

Ukudla okufanele ukugweme ngesikhathi se-Suhoor

Ama-carbohydrate alula noma acwengekile:

Ziwukudla okungahlali emzimbeni amahora angu-3-4 kuphela, futhi kubonakala ngezakhi zabo eziphansi ezibalulekile, okuhlanganisa: ushukela, ufulawa omhlophe, amakhekhe, amaqebelengwane nama-croissants.
Ukudla okunosawoti:

Ukungalingani emazingeni e-sodium emzimbeni kuholela ekuzizweni wome kakhulu ngesikhathi sokuzila ukudla, ngakho-ke kufanele ugweme ukudla amantongomane anosawoti, amakhukhamba, ama-chips amazambane, nokudla okuqukethe isoso yesoya.
Iziphuzo ezine-caffeine:

Ikhofi iqukethe i-caffeine, ebangela ukuqwasha, futhi ayisizi ukugcwalisa umzimba ngamanzi, okusenza sizizwe somile usuku lonke.
UNkz. Rahma Ali wanezela: “I-Suhoor iyisidlo esibaluleke kakhulu, kodwa ngeke siyizibe imikhuba yokudla nangesikhathi se-iftar. Ngakho-ke, kubalulekile phakathi nenyanga kaRamadan ukuba siphule inzilo ngokulandela ukudla okulinganiselayo okuqinisekisa ukuthi izidingo eziyisisekelo zokudla okunempilo emizimbeni yethu ziyahlangatshezwa, futhi lezi zidingo zihlanganisa izakhi ze-sodium ne-potassium ezilahleka emzimbeni ngenxa yokujuluka. , ikakhulukazi ehlobo.”
Ukudla okufanele ukudle ngesikhathi sasekuseni

Izithelo ezinothe nge-potassium:

Izinsuku ziqukethe imisoco eminingi futhi zingenye yezinto ezinhle kakhulu esingazidla lapho siqala ukudla kwasekuseni. Ngaphezu kokugcwalisa umzimba ngokushesha, izinsuku zisinika amandla asheshayo asivuselela ngemva kwamahora amade wokuzila.
Phuza uketshezi olwanele:

Kufanele uphuze amanzi amaningi noma amajusi ezithelo ngangokunokwenzeka phakathi kwasekuseni nangaphambi kokulala ukuze ugweme ukuphelelwa amanzi emzimbeni.
Amantongomane aluhlaza:

Ama-alimondi aqukethe amafutha anenzuzo abalulekile empilweni yomzimba, ikakhulukazi njengoba umzimba uwadinga ngemva kokuzila amahora amaningi.
Imifino enamanzi amaningi:

Ikhukhamba, ulethisi neminye imifino iqukethe iphesenti eliphezulu le-fiber futhi igcwele izinto ezisiza ukuthambisa umzimba. Ngaphezu kokupholisa umzimba, imifino iphinde igcine isikhumba sinempilo futhi ivimbele ukuqunjelwa ngesikhathi seRamadan.
Ukudla okufanele ukugweme ngesikhathi sasekuseni

Iziphuzo ezithambile:

Kuyalulekwa ukuba ugweme iziphuzo zokwenziwa neziphuzo ezibandayo, futhi udle amanzi alula noma amanzi kakhukhunathi esikhundleni sokuqeda ukoma.
Ukudla okunothe ngoshukela: Kufanele ugweme ukudla okunothe ngoshukela, njengamaswidi noshokoledi, njengoba kuholela ekuzuzeni isisindo ngokushesha futhi kungase kubangele izinkinga zempilo uma kudliwe nsuku zonke.
Ukudla okuthosiwe: Ukuze uthole izinzuzo zezempilo ngesikhathi seRamadan, ukudla okunothe ngamafutha kufanele kugwenywe, okufana ne-“luqaimat” ethosiwe nama-samosa, ngaphezu “kwekhari” namakhekhe anamafutha.
Futhi uNkk. Rahma Ali waphetha inkulumo yakhe ngokuthi: “Izinzuzo zezempilo ezilethwa ukuzila emizimbeni yethu zincike ekukwenzeni kwethu ngendlela efanele, ngaphandle kwalokho ukulimala kwakho kungase kube ngaphezu kokuzuza kwakho. Kubalulekile ukuzikhuza lapho sibona ukudla okumnandi kakhulu, futhi okubaluleke kakhulu ukukhumbula ukuthi iRamadan iyinyanga yokuvuna izinzuzo zezempilo nokwandisa ukuzinikela nokholo.”