Malangizo asanu ochepetsa thupi mu Ramadan

Timalakalaka mu Ramadan kuti tipeze malipiro ochulukirapo, ndi kuyandikira kwa Mulungu, komanso kuti tisanenere kwambiri.

Muyenera kuthirira

Kumwa madzi okwanira kumapangitsa kuti thupi lanu likhale lopanda madzi panthawi yosala kudya, komanso kudzakuthandizani kulamulira chilakolako champhamvu cha shuga mutatha kudya chakudya cham'mawa. Akatswiri a zakudya amalangiza kumwa magalasi 8 a madzi patsiku motere: 2 ndi kadzutsa, 4 pakati pa iftar ndi suhoor, ndi 2 pa suhoor. Ndipo ziyenera kuganiziridwa kuti zakumwa za caffeine sizimawerengera magalasi onse amadzi omwe ayenera kumwedwa. Ndikwabwino kusintha zakumwazo ndi tiyi wa zitsamba, zomwe zimathandiza chimbudzi.

Yambani kadzutsa wanu ndi tsiku

Akatswiri azakudya amalangiza kuti muyambe kudya chakudya cham'mawa ndi madeti. Kenako mutha kudya mbale yaying'ono yokhala ndi ndiwo zamasamba kapena mphodza, ndipo ndibwino kuti musakhale ndi supu yokhala ndi zonona. Ndiye mukhoza kudya mbale ya saladi ndi mafuta a azitona. Ndipo yesetsani kukhala kutali momwe mungathere ndi zokometsera, makamaka zolemera muzakudya. Panthawiyi, mukhoza kupuma, kaya ndi kuyenda pang'ono, kapena kupemphera, musanamalize chakudya chanu, chomwe sichiyenera kukhala ndi zokazinga zambiri, yesetsani kukhala oyenerera komanso kukhala ndi chakudya ndi mapuloteni pang'ono.

Suhuur, chifukwa m’Suhuur muli madalitso

Muyenera kudziwa kuti kusadya chakudya cha suhoor kungakupangitseni kumva njala ndipo chifukwa chake mumadya chakudya cham'mawa tsiku lotsatira. Ndipo posankha chakudya cha Suhuur, onetsetsani kuti sichikhala ndi mchere wambiri kuti musamve ludzu tsiku lotsatira. Iyeneranso kukhala ndi zakudya zopatsa mphamvu monga buledi wambewu, osati mkate woyera wa ufa. Iyeneranso kukhala ndi mapuloteni, monga tchizi kapena mazira, mwachitsanzo. Kuphatikizika kumeneku kudzaonetsetsa kuti mulingo wa glucose m’mwazi umakhala wokwanira, motero kukupangitsani kuti musamve njala pakusala kudya kwa tsiku lotsatira.

Ayi osagwira ntchito

Muyenera kusunga zochita zanu pa Ramadan, koma muyenera kupewa kutenthedwa ndi dzuwa kwa nthawi yayitali. Ndipo kumbukirani kuti kuchuluka kwa kutentha m'thupi lanu kudzawonjezeka pamene m'mimba mulibe kanthu. Mukatha kadzutsa, yesani kuchita masewera olimbitsa thupi kwa mphindi 30.

Khalani kutali ndi shuga

Anthu ambiri amadya shuga ndi maswiti kwambiri m’mwezi wa Ramadan, zomwe zimabweretsa kunenepa. Koma m'mwezi wopatulikawu, yesani kudya shuga ngati zipatso zatsopano, zipatso zouma ndi uchi, mwachitsanzo, ndipo mudzamva kusiyana kwakukulu kumapeto kwa mweziwo.