Mazano masere ehutano hwehutano hwako mushure meRamadan

Kupera kwemwedzi wakaropafadzwa weRamadan kwave kusvika, uye zvinodikanwa kuti tidzokere kumaitiro ekudya zvishoma nezvishoma, saka Banin Shaheen, nyanzvi yezvekudya kuFitness First Center, anotipa matipi masere ekuchengetedza hutano uye kusimba kwemiviri yedu mushure mekupedza. mwedzi weRamadan.

Dzokera kumuitiro wako zvishoma nezvishoma

Kudzokera kumaitiro ako ekare ekudya pamberi peRamadan kunogona kuvhundutsa hombe kumuviri wako, uye pane chikanganiso chakajairika vanhu vanoita panguva yeEid inova yekudya chikafu chakawanda kupfuura zvavaisimboita pamberi peRamadan.

Tanga zuva rako nekudya kwemangwanani kune utano

Ichokwadi kuti huwandu hunokurudzirwa hwechikafu nemakoriyumu hunofanirwa kuve hushoma mumazuva ekutanga mushure meRamadan, asi iwe unofanirwawo kuchengetedza hutano hwekudya, sekudya kwemangwanani, izvo zvichakubatsira kuronga chikafu chako mukati mezuva, kuwedzera simba rako uye. dzora havi yako.

Idya kudya kwakati wandei mudiki

Kudya zvidiki zvekudya zvine hutano muswere wese wezuva zvinotumira chiratidzo kuhuropi hwako kuti chikafu chakawanda, zvakanaka kupisa macalorie iwayo nekukurumidza, uye kuderedza macalorie ako ekudya mukugara kumwe kunokupa simba rakawanda.

Nepo kudya akawanda macalories kamwechete - kunyangwe ane hutano - anotumira meseji kuhuropi hwako kuti chikafu chave kuda kudzikira kuti macalories achengetwe semafuta, uye kuwanda kwechikafu kamwechete kuchaita kuti unzwe usimbe uye nungo.

Idya mapuroteni akakwana

Kudya chiyero chakakodzera cheprotein yakakwana inoenderana nehuremu hwako uye chiyero chesimba, sezvo izvi zvinobatsira kudzikamisa shuga yeropa, kusimudza mwero wekutarisa uye kuchengetedza simba uye simba remuviri.

Protein yakakwana inonyanya kuwanikwa muzvigadzirwa zvemhuka, mukaka, zviyo uye nyemba uye chikafu chakanaka chekutsigira muviri uye kupa simba kwenguva yakareba.

Dzivisa kushandisa caffeine zvakanyanya

Tii nekofi zvakawanda kupfuura zvinwiwa zvinopiwa vaenzi pamabiko, izvo zvinoreva chikamu chikuru kubva muzana checaffeine, iyo inowedzera mwero wemakakatanwa mumuviri uye inokonzera kukanganisa kurara paunoedza kudzokera kumararamiro ako ekare.

Cheka zviwitsi panguva yeEid

Dzivisa kudya zvihwitsi ane mafuta akawanda uye shuga, sezvo anogona kuwedzera insulin mazinga, izvo zvinokonzera kuneta uye kurara uye zvinotungamirira kukurumidza kuwedzera uremu, saka edza kuderedza paEid zvihwitsi uye panzvimbo pacho uvatsive nemichero mitsva kana yakaomeswa.

refuel

Nguva zhinji panguva yeEid unenge wakabatikana nemhuri uye neshamwari, saka hauwane mukana wekudya chikafu nguva nenguva, kana zvakanyanya, unokanganwa kudya nekuzadza dumbu rako nezviwitsi zveEid zvemoyo. Dambudziko nderekuti muviri ucharamba uri mune nzara yakanyanyisa sezvakaita muna Ramadan uye saka hauzo mhanyisa metabolism. Kuti uchengetedze kuchengetedzeka kwepfungwa nemuviri wako, gadzira chikafu chine hutano uye ugovane nemhuri uye neshamwari, semaamanda, miriwo, pizi, yogati, michero, michero mitsva uye yakaomeswa yemarudzi ese, uye mazai akabikwa.

kunwa mvura yakawanda

Muviri unoda mvura kuti uite mabasa awo mazhinji, uye kunwa mvura yakawanda kunobvisa chepfu kubva mumuviri wako, kuchengetedza ganda rako rine hutano, uye kukubatsira kuti udye chikafu chishoma. Inobatsirawo kupa simba kumamhasuru, kuderedza zviratidzo zvekupisa kwezuva, uye kudzora makorikori, sezvaunogona kurwisa kushuva nekudya zvokudya zvisina kunaka mushure meRamadan nokunwa mvura.