Ukugcina kanjani ukuqina kwakho eRamadan?

USamer Farag ungumqeqeshi womuntu siqu kanye nomphathi jikelele weFitness First. U-Samer ubelokhu ezila ukudla iminyaka futhi uthole ibhalansi ephelele phakathi kokuzila ukudla nokuzivocavoca ezingeni lomuntu siqu nelomsebenzi.

Ezemidlalo ziyingxenye eyinhloko yokuphila kwansuku zonke kwabaningi, kanti kwabanye, usuku lwabo lonke lusekelwe ekuzilolongeni. Ngokufika kweRamadan, indlela evamile yokuphila yansuku zonke yokuphila kwethu ishintsha kakhulu, futhi lapha kuhlala kubalulekile kubantu abazila ukudla ukugcina iphethini elinganiselayo.

Nawa amanye amathiphu avela ku-Samer Farag okuthi ungawulungiselela kanjani umzimba wakho ukuzilolonga nokuthi ukuzila ukudla kungasiza kanjani ukwakha imisipha obulokhu uyifuna.

Esikhundleni sokuyeka ukuzivocavoca ngesikhathi seRamadan, u-Samer ubona ukubaluleka kokuzivocavoca ngalesi sikhathi.

"Uhlelo lwami lokuzivocavoca lushintsha ngokuphelele ku-Ramadan futhi engikwenzayo ukushintsha isimiso sami kude ne-cardio kanye nokuzivocavoca okukhulu, futhi esikhundleni salokho ngiqeqeshe ngesisindo esincane esingu-30% kunalokho engivame ukusisebenzisa," kusho uSamer.

Esikhundleni sokugwema ukuzivocavoca, njengoba abantu abaningi benza ngesikhathi seRamadan, u-Samer usebenzisa lesi sikhathi ngokwenza lokho okwaziwa ngokuthi "ukusula."

Uthi, “Ngenxa yekhalori ephansi kule nyanga, yisikhathi esihle kakhulu sokushisa amafutha engeziwe futhi uphile futhi ube nomzimba ophelele. Ngithatha lesi sikhathi ukuze ngithole ama-big abs ngilungiselela isizini yolwandle nolwandle futhi ngeluleka amakhasimende ami ukuthi ehlise inani lezikhathi lapho ephinda khona ukuzilolonga, ngale ndlela azothola umzimba ophelele futhi alahlekelwe namafutha nawo.”

Ukuze ufinyelele lokhu, ukudla okunempilo nokulala kubalulekile, uSamer uthi: “Uma ukuhlehlisa ukuvivinya umzimba ngamahora amabili noma amathathu, umzimba wakho uzokwazi ukuthwala izinsimbi ngoba ugcwele amandla, kodwa udinga ukuthola isilinganiso esifanele. ama-carbohydrate, amaminerali namaprotheni ukuze umzimba wakho ululame. Walulama ngokushesha.”

“Zinike amahora anele okulala ngaphambi kokuphuza i-suhoor njengoba lokhu kuvumela izicubu zomzimba wakho ukuthi ziphumule futhi zigcine amavithamini nezithako zokudla okunomsoco ezibaluleke kakhulu ohlelweni lwakho lokuqeqesha lweRamadan.” U-Samer uphinde weluleka ngokudla ukudla okulula esiswini nokuphuza amanzi amaningi.

USamer uthi: “Yonke imizimba yethu ihlelwe ukuthi isebenze ngendlela ehlukile, ngakho kufanele wazi ukuthi yisiphi isikhathi esilungele umzimba wakho. Ngezinye izikhathi ngiyazivocavoca ngemva kokudla kwasekuseni futhi ngezinye izikhathi ngaphambi kokudla ukudla okulula. Kuhle ukuthi izindawo zokuzivocavoca zivulwa sekwephuzile eRamadan, ezinye kuze kube ngu-1 ekuseni, ngakho-ke asikho isizathu sokuvilapha. "

USamer uthi ukuqeqeshwa kokuqala kwe-3 noma 4 kuzoba nzima futhi weluleka abantu ukuthi bangapheli amandla ngoba umzimba uzosheshe ujwayele uhlelo olusha futhi izinga lamandla lizokhuphuka kancane kancane.

USamer wasebenza kwa-Fitness First iminyaka engu-11, phakathi naso abona ukwanda okukhulu kwenani lezikhungo zezemidlalo kanye nenani labantu abeza kuzo ngeRamadan, futhi mayelana nalokho, uthi: “Ngikhumbula ngonyaka wami wokuqala ukuthi ikilabhu cishe yayingenalutho ngeRamadan, kodwa unyaka nonyaka Indlela abantu abacabanga ngayo ishintshile futhi sebeqala ukubona ukubaluleka kwezemidlalo futhi bayayijabulela.”

USamer uchithe unyaka wokugcina e-Abu Dhabi, futhi uthi iklabhu yayigcwala abantu nsuku zonke ngemuva kuka-9 ebusuku. Ngokuhamba kweminyaka, i-Fitness First iye yanda ekudumeni, futhi amakilasi okuzivocavoca eqembu ikakhulukazi akhule ngokuduma.

“Amakilasi okuzivocavoca eqembu adume kakhulu ngesikhathi seRamadan ngoba ungakwazi ukuzilolonga usezingeni lakho lomzimba futhi ngoba iqembu liyakhuthazana,” usho kanje. Ngemuva kwe-iftar, abesifazane bavame ukukhetha i-zuma, i-body attack noma amakilasi okudansa.”

Ihlobo liphinde lincome i-TUFF, okungelinye lamakilasi azimele adume kakhulu ngoba ivumela abantu ukuthi bajwayelane nezivivinyo nezisindo zibe sezingeni labo.

Nazi ezinye izinyathelo ezisiza ukugcina ukuqina ngokomzimba ngesikhathi seRamadan:

Yenza imikhuba emisha

I-Ramadan iyithuba elihle lokuqeda imikhuba emibi ngokuqinisekile, hhayi nje izinsuku ezingu-30. Thatha imikhuba emisha phakathi nenyanga engcwele, futhi ujwayeze umzimba wakho ukugwema ukudla okunamafutha nokudla okunoshukela nokuphuza amanzi amaningi.

Qhubeka uye ekilabhini

Kubaluleke kakhulu ukugcina umzimba wakho ufanelekile, ngoba uma uyeka ukuvivinya umzimba okuthile inyanga, uzolahlekelwa ukuqina kwakho futhi uthole isisindo esengeziwe.

isikhathi

Khetha lokho okufanela umzimba wakho futhi ukulungise ngesikhathi sakho Ramadan uma kudingeka.