iimfihlo Fitness e Ramadan

IRamadan lelinye lawona maxesha afanelekileyo apho unokuphulukana nobunzima obugqithisileyo, njengoko ukuzila ukutya kusisusa imikhwa emininzi yokutya, kwaye kusenza sibambelele kumaxesha athile okutya. Ngokwahlukileyo koko kuthethwa ngale nyanga ingcwele ukuba yinyanga yokutyeba!

-Into ekufuneka uyenzile kule nyanga kukulawula isixa sokutya okutyayo phakathi kwe-iftar kunye ne-suhoor, kwaye ulandele izinto ezininzi ezilula ngexesha lasemini ezikhuthaza umzimba wakho ukuba unciphise umzimba kwaye uxhathise indlala kunye nokunxanwa emini eRamadan, ngoko thina zikunika iingcebiso ezininzi ezikunceda ukuba ulahlekelwe isisindo esongezelelweyo kwiNyanga yokuzila ukutya.

Iicrackers yenye yezona zinto ziyingozi ezonakalisa ubunzima bakho kwiRamadan, kukutya izixa ezikhulu zeecrackers, ngakumbi ngelixa ubukele uthotho lweRamadan.

Zilolonge Zama kangangoko ukwenza umthambo, nokuba kusemva kwemithambo elula efana nokuzifudumeza okanye ukuhamba ixeshana emva kwesidlo sakusasa.

Sela ubisi Ngaphambi kokuba ulale, sela iglasi yobisi ukuze unike umzimba i-calcium efunekayo, eya kukunceda ukuxhathisa nasiphi na isilingo sokutya kwitafile ye-Suhoor.

Elinye lawona maxesha ayingozi xa uyonakalisa ukutya okanye ukutya kwakho eRamadan lixesha lokutya isidlo sakusasa kwaye ugcwalise ipleyiti yakho, ekunokwenzeka ukuba ibe nezixa ezikhulu zazo zonke izinto ezihanjiswa etafileni. Ngokomgaqo, kufuneka ulawule lo mbandela kwaye ukwazi ukuba kukuphi ukutya okufuneka ukutye kwaye kufuneka ukuphephe.Qala isidlo sakho sakusasa ngokutya iintsuku ezintathu kunye nokusela ijusi yeziqhamo ukunyusa izinga leswekile yegazi. Kuphephe ukutya ukutya okuqhotsiweyo kangangoko kunokwenzeka, kwaye ugcwalise ipleyiti yakho ngeentlobo ezintathu zokutya: iicarbohydrates, iprotein, namafutha alungele umzimba, ngoko ke isahlulo sesithathu sepleyiti masibe sisuka kwimifuno ephekiweyo okanye isaladi, kwaye kungabi ngaphezu koko. amacephe amane erayisi okanye isiqingatha sesonka esipheleleyo okanye esimdaka “baladi” kunye nekota yenkukhu eyojiweyo isusiwe.Isikhumba okanye izilayi ezibini zebele lenkukhu, inyama yenkomo okanye intlanzi, ukuba ubunzima bezi zilayi zimbini abudluli kuma-250 iigram.

Ukusela amanzi yenye yezinto esizenza ngokuzenzekelayo, kodwa kusenzakalise, kukutya amanzi amaninzi kanye kanye kanye kanye kanye kanye kanye xa kufika ixesha lesidlo sakusasa, sicinga ukuba imizimba yethu ifana “neenkamela” ezigcina amanzi ngaphakathi. ! Yingakho iingcali zezondlo zicebisa ukuba usele amanzi amaninzi ngexesha eliphakathi kwe-Iftar kunye ne-Suhoor, ukunika ulusu lwakho i-hydration efunekayo kunye nokusebenza rhoqo, ngaphezu kwendima yamanzi ekutshiseni amanqatha omzimba.

Iziqhamo emva kwesidlo sakusasa, qiniseka ukuba unikezela umzimba wakho ngefayibha ngokutya iziqhamo, nokuba ziziqhamo okanye njengesitya sesaladi yeziqhamo, njengoko ifayibha iya kukunceda ulawule ukucolwa kwesisu, ngakumbi ngelixa uyeka ukutya imini yonke, kwaye utye konke ngexesha elinye. isidlo! Ifiber ikwakunika imvakalelo yokuhlutha, ngoko ke awuzukutya ukutya okuninzi kwakhona, okanye utye iilekese zasempuma ezineekhalori ezininzi, kuba incasa yesiqhamo imnandi kakhulu, sisidlo sakho sedessert.

Enye yeempazamo eziqhelekileyo phakathi kwabasetyhini abazama ukunciphisa umzimba eRamadan, okanye abadla isidlo sakusasa esimnandi, ukutsiba isidlo seSuhoor ngesizathu somnqweno wabo wokunciphisa umzimba. Ukushiya isidlo se-Suhoor akulunganga, njengoko esi sidlo siyimfuneko, njengoko sikunceda ukuba uzive ugcwele emini kwiRamadan elona xesha lide kwaye ikuvumela ukuba unyamezele ukuzila ukutya. Kodwa kukho iikhrayitheriya ezininzi ekufuneka zihlangatyezwane nazo kwisidlo seSuhoor ukuze ube sempilweni kwaye utyebe ngaxeshanye, ezizezi: Ukutya iziqwenga ezibini zesonka esipheleleyo okanye isonka esimdaka “baladi” ngeqanda elibilisiweyo kunye nesilayi seturkey, apho. Isidlo sakho kufuneka sibe neecarbohydrates ezineprotheyini kunye namafutha alungileyo. Ungayitshintsha ngokuqinisekileyo i-steak ye-rooster ngepleyiti encinci yeembotyi njengomthombo otyebileyo weprotheyini eSuhoor. Qinisekisa ukuba ungatyi ukutya okunetyuwa ngexesha le-Suhoor, njengoko ngaphandle koko kuya kukwenza uzive unxaniwe emini kwi-Ramadan, kuya kukunceda ufumane ubunzima ngenxa yokugcinwa kwamanzi emzimbeni.

Ijusi yelamuni ngaphambi kokuba utye isidlo se-suhoor Cofa isiqingatha selamuni kwiglasi yamanzi kwaye usele, njengoko i-lemon inceda ukutshisa amanqatha aqokelelwe kwisidlo sakusasa, kwaye ikwenza ukuba uxhathise indlala ixesha elide.