Abantu abaningi bahlushwa inkinga yokuzuza isisindo eRamadan, njengoba amatafula e-iftar elungiswa nakho konke ukudla okumnandi ngemva kosuku olude lokuzila ukudla, futhi umphumela wokugcina uwukuthi umuntu uthola amakhilogremu amaningana engeziwe ekupheleni kwenyanga.
Kodwa-ke, inyanga yokuzila ingase ibe yinyanga yokunakekela impilo yomzimba, futhi ngokwenza ukudla okunempilo kweRamadan, ungazuza kuzo zonke izincazelo ezingenzeka zale nyanga emangalisayo engokomoya, futhi uthuthukise impilo yakho engokwenyama nangokwengqondo, kanye nokulahlekelwa isisindo esiningi.
ukudla eRamadan
Ekuqaleni kwenyanga yokuzila ukudla, indlela yomuntu yokudla iyashintsha.Kunokuba adle ukudla okuthathu okuyinhloko, ngokuvamile okukodwa ekuseni, okwesibili ntambama, okwesithathu ebusuku, udla ukudla okubili okuyinhloko; Omunye ngesikhathi sokushona kwelanga, futhi omunye ngaphambi kokusa.
Ukuze usebenzise ukudla kweRamadan futhi ulahle isisindo eseqile, kufanele uqale uhlukanise ukudla kube izidlo ezintathu noma ezine, okungukuthi, engeza ukudla okulula okukodwa noma okubili ekudleni okubili okuyinhloko.
Ukudla okunempilo eRamadan
Ngesikhathi sasekuseni, kufanele udle ingilazi yamanzi namadethi amathathu aphakathi nendawo, ngaphezu kwesobho nesaladi eluhlaza.
Ungakwazi ke ukudla isidlo esikhulu, okungcono abilisiwe noma eyosiwe, futhi uqiniseke ukuphuza amanzi amaningi, ikakhulukazi ngaphambi kokudla, ngoba kunciphisa isifiso sakho sokudla.
Qinisekisa ukuthi ukudla kuqukethe zonke izakhamzimba nezinto ezinempilo ezidingekayo emzimbeni, njengamaprotheni, ama-carbohydrate, imifino, izithelo, namafutha anempilo.
- Okwamaprotheni; Kufanele udle inyama enamafutha amancane, inkukhu, inhlanzi noma okusanhlamvu.
- okwamafutha; Kufanele ukhethe amafutha anempilo njengamafutha omnqumo, amantongomane, ukwatapheya noma inhlanzi enamafutha.
- Ngama-carbohydrate; Kufanele udle isitashi futhi ugweme ushukela.Yidla i-oatmeal nokudla okwenziwe ngokolo, futhi ugweme isitashi esicolisisiwe kanye nokudla okuthosiwe njengama-samosa, ama-french fries kanye ne-katayef.
Ukuze uthole uphudingi, ungadla izithelo ezomisiwe, njengoba ziwumthombo omuhle wefayibha kanye namaminerali abalulekile, futhi ungakhuphuli ngokuzumayo amazinga kashukela egazini, futhi ukwenze uzizwe ugcwele isikhathi eside kunawo wonke ngaphezu kokunambitheka kwawo okumnandi, okumnandi. edumile futhi eRamadan, njengamakhiwane omisiwe, ama-prunes namabhilikosi omisiwe.
Gwema ukudla ngokweqile ukudla okunosawoti okufana nokhukhamba, kanye neziphuzo ezine-caffeine, njengekhofi.
Nginganciphisa kanjani isisindo eRamadan?
- Yidla ukudla kwasekuseni ngamaqoqo amabili, bese uqala ngamanzi nezinsuku, bese kulandela isobho.Emva kwalokho, ungenza imithandazo ye-Tarawih, bese udla izitsha eziyinhloko njengezinkukhu, imifino kanye nesaladi.
- Yidla i-qataef ethosiwe kuhhavini esikhundleni sokuthosiwe.
- Sebenzisa isiraphu ehlanjululwe esikhundleni sejwayelekile
- Nciphisa inani lamaswidi ozowadla futhi ungaweqisi.
- I-sweetener engcono kakhulu isithelo esomisiwe.
- Nakekela ukudla kwangaphambi kokuntwela kokusa.
- Yidla imikhiqizo yobisi, amaqanda nemifino e-suhoor.
Ukuzila ukudla eRamadan
Ukwamukela ukudla okunempilo eRamadan okufeza ibhalansi edingekayo yomzimba wakho, futhi kunciphisa umuzwa wendlala nokukhathala ngesikhathi sokuzila.Ungalandela okulandelayo:
Usuku lokuqala:
Suhoor
- Idlanzana lamantongomane
- Oats iphalishi nobisi
- Isinkwa esithosiwe esinsundu
ukudla kwasekuseni
- Cishe amagremu ayi-100 webele lenkukhu eyosiwe
- Lonke ucezu lwesinkwa
- Ingxenye yesithathu yenkomishi yama-chickpeas aphekiwe
Ukudla okulula
- Isiqephu sesithelo noma inkomishi yeyogathi
ngosuku lwesibili:
Suhoor
- Okusanhlamvu okuphelele kwasekuseni okusanhlamvu
- ingilazi yobisi
- I-apula noma isithelo sikabhanana
- Ucezu oluncane lwekhekhe
ukudla kwasekuseni
- Cishe amagremu ayi-100 esifuba senkukhu eyosiwe noma ebilisiwe
- Inkomishi yerayisi elibilisiwe
- Isaladi eluhlaza
- Imifino ephekwe ku-curry
Ukudla okulula
- Inkomishi yesaladi yezithelo
ngosuku lwesithathu:
Suhoor
- Okusanhlamvu okuphelele kwasekuseni okusanhlamvu
- ingilazi yobisi
- Isithelo njengoba uthanda
ukudla kwasekuseni
- 100 amagremu of fish eyosiwe
- Izingcezu ezimbili zesinkwa esinsundu
- Irayisi ye-curry noma imifino eyosiwe
Ukudla okulula
- Ucezu lukashukela noma ama-noodle
ngosuku lwesine:
Suhoor
- isipuni sikajamu
- 40 amagremu ushizi
- Izingcezu ezimbili zesinkwa esinsundu
- Izithelo ezintsha
ukudla kwasekuseni
- Inkomishi ye-pasta ebilisiwe nemifino
- 100 amagremu yenkukhu eyosiwe noma inhlanzi
Ukudla okulula
- Ipuleti le-custard
Ngendlela efanayo, ungaqeda ukudla kweRamadan ngokudla okunempilo okufanele ukuqeda isisindo esiningi nokuzila ukudla kweRamadan ngempilo nokuphila kahle.
Ukudla kweRamadan nsuku zonke kilo
Ukuze usebenzise ukudla kweRamadan nsuku zonke, ikhilogremu eyodwa, kufanele wenze lokhu okulandelayo:
- Phuza amajusi emvelo angenashukela
- Suhoor isikhathi eside ngaphambi kokulala futhi ungalali ngokushesha ngemva kokudla ukudla.
- Gwema ukudla okuthosiwe
- Phuza amanzi amaningi
Ukudla kweRamadan nsuku zonke kilo:
ukudla kwasekuseni
- Phuza inkomishi yamanzi, idethi, nekhiwane elomisiwe elinamafutha omnqumo
- Ngemva komthandazo, yidla iqatha lenyama eliphakathi nendawo noma ingxenye yenkukhu ebilisiwe noma eyosiwe
- Isitsha semifino eyosiwe noma ebilisiwe
- Ipuleti lesobho
- Inkomishi yetiye noma yekhofi ngaphandle koshukela
Amahora amabili ngemva kokudla kwasekuseni
Phuza isiphuzo esiza ekushiseni amafutha, njengejinja noma isinamoni
Ukudla okulula
Isithelo sesithelo
Suhoor
- Ama-medame angcolile anocezu lwesinkwa esinsundu, isaladi yemifino neyogathi
- Lokhu kungashintshwa nge-labneh nesinkwa esinsundu ngesaladi eluhlaza
- Noma iqanda elinocezu lukashizi nesinkwa esinsundu nge-yogurt nesaladi eluhlaza
- Noma izinkomishi ezintathu ze-yogurt nesinkwa esinsundu
Ukudla ukuze ulahlekelwe isisindo ngamakhilogremu ayi-10 ngesonto eRamadan
Uma kwenzeka ufuna ukulahlekelwa amakhilogremu angu-10 ngeviki e-Ramadan, ungathatha ukudla okunciphisa inani lamakholori okungenani futhi akubangeli ukukhathala nesiyezi.
Ngenkathi unakekela ukudla zonke izakhamzimba ezidingekayo empilweni yomzimba, ukujabulela umsebenzi nobungqabavu, futhi ugcwalise imithandazo yokuzila kanye neRamadan ngaphandle kokukhathala.
Ukudla kwasekuseni
Usuku lokuqala
Ingxenye yenkukhu ebilisiwe enepuleti lemifino eyosiwe kanye nepuleti lesobho lenkukhu.
ngosuku lwesibili
Izipuni eziyisithupha ze-pasta ebilisiwe, amagremu angu-50 enyama, nesaladi nesobho.
ngosuku lwesithathu
Izipuni ezintathu zelayisi elibilisiwe kanye nepuleti lesobho ngepuleti lesaladi eluhlaza, imifino ebilisiwe kanye neqatha elincane lenyama.
ngosuku lwesine
Ikota yenkukhu eyosiwe kanye nezipuni ezintathu zelayisi elibilisiwe nesaladi eluhlaza kanye nesobho.
Usuku lwesihlanu
Ingxenye yesine yenkukhu eyosiwe enepuleti lemifino ebilisiwe, ipuleti lesobho nepuleti lesaladi.
Ukudla kuyaphindwa ngemva kosuku lwesihlanu futhi.
Suhoor
Usuku lokuqala
50 amagremu kashizi omhlophe nocezu lwesinkwa se-wholemeal, izipuni ezinhlanu zikabhontshisi we-fava kanye nenkomishi yobisi oluncibilikisiwe.
ngosuku lwesibili
Ibhokisi leyogathi, iqanda elibilisiwe, ucezu lukashizi omhlophe, nocezu lwesinkwa esiphelele.
ngosuku lwesithathu
Ithini elincane le-tuna elingenawo amafutha, nocezu lwesinkwa se-wholemeal, nepuleti lesaladi eluhlaza.
ngosuku lwesine
Izipuni eziyisithupha zikabhontshisi we-fava nebhokisi leyogathi kanye nocezu lwesinkwa se-wholemeal.
Usuku lwesihlanu
Iqanda elibilisiwe elinamagremu angu-50 kashizi omhlophe, inkomishi yobisi oluncibilikisiwe, nocezu lwesinkwa se-wholemeal.
Ukudla kuyaphindwa ngemva kosuku lwesihlanu.
Ukudla kweRamadan Sally Fouad
U-Sally Fouad uthi ukuzincisha ukudla eRamadan akufani nakho ezikhathini ezijwayelekile, njengoba isidlo sasemini singathathwa njengesidlo sasekuseni eRamadan kanti ukudla kwe-iftar kuthathwa njengokudla kwangaphambi kokuntwela kokusa eRamadan.Kuyalulekwa ukuthi wengeze okunye ukudla okunoshukela ngemuva kwesidlo sasekuseni.
Imodeli yokudla kwasekuseni
- Usuku olulodwa nobisi noma isobho, bese kuba umthandazo weMaghrib.
- Isaladi yemifino kanye nesitashi namaprotheni athosiwe noma abilisiwe.
- Yidla isithelo amahora amathathu ngemva kokudla kwasekuseni.
- Gwema amaswidi namajusi anoshukela.
Ukudla kwe-Suhoor Sally Fouad
Ubisi namaqanda anesitashi esincane.
- Gwema ukudla okunamafutha nokudla okunoshukela.
- Yidla ama-carbohydrate agayeka kancane.
- Yidla i-curd noma iyogathi.
- Phuza amanzi amaningi.
- Gwema ukudla ngokweqile.
Ukudla okusheshayo kweRamadan
Lokhu kudla kunconywa odokotela bezokwelapha ukukhuluphala futhi kuyisidlo sasekuseni esihlanganisa izinsuku ezintathu ezinenkomishi yobisi oluncibilikisiwe, isobho likadali, ujusi wawolintshi omusha, nezingcezu ezimbili ze-kofta eyosiwe.
Ngemuva kwe-Taraweeh, ungadla ukudla okulula kwama-carbohydrate ngamagremu angu-60 wezinhlanzi kanye nesaladi eluhlaza ngamafutha omnqumo.
Emahoreni amabili ngaphambi kwe-suhoor, ungadla isithelo noma inkomishi yejusi ehlanzekile engenashukela.
I-Suhoor ucezu lwesinkwa esinsundu esinocezu lwe-cottage shizi, iqanda elibilisiwe, inkomishi yobisi noma i-skim yogurt enezithelo ezi-4.
Yehlisa isisindo eRamadan
Ochwepheshe beluleka labo abafuna ukunciphisa umzimba ngeRamadan ukuthi baqhelelane namaswidi, inyama enamafutha nokudla okunamafutha.
Baphinde bayeluleka ukuthi bangazinandisi noma yiziphi iziphuzo ngoshukela futhi bajabulele ukunambitheka kwabo kwemvelo kwangempela, futhi kuyalulekwa ukuba bagweme iziphuzo ezibandayo nokudla okuthosiwe ngokujwayelekile.
Kuyanconywa futhi ukwenza ukuzivocavoca okulula njengokuhamba.
Izindlela zokupheka zokunciphisa umzimba eRamadan
Iresiphi yeviniga noju
Faka isipuni esigcwele uju kanye nesipuni sikaviniga enkomishini yamanzi bese uphuza ingxube ngaphambi kwe-suhoor ukuze ukhiphe amafutha esisu.
Iresiphi ye-Cumin ne-lemon
Bilisa i-spoonful ye-cumin enkomishini kanye nohhafu wamanzi, bese ufaka ulamula osikiwe enhlanganisweni futhi uyidle isigamu sehora ngemva kokudla kwasekuseni.
Iresiphi yelamula namanzi
Yidla ilemonade efudumele ngemva kokudla kwasekuseni ukuze uvuse ukushiswa kwamafutha.
Iresiphi yesinamoni nejinja
Faka uhhafu wesipuni sikasinamoni nohhafu wesipunu sikajinja enkomishini yamanzi bese ubilisa ingxube bese uyiphuza ngemva kokudla kwasekuseni ukuze welaphe ukukhuluphala.
Iresiphi yobisi lwelamula
Faka ijusi kalamula enkomishini yobisi oluncibilikisiwe bese uyiphuza ngemva kokudla kwasekuseni ukuze uvuse ukushiswa kwamafutha.
Uhlelo lwe-Luqaimat eRamadan
Uhlelo lwe-Luqaimat lusho ukuthi udla inani elincane lokudla kuyilapho unakekela ukuthola isidingo somzimba somsoco.Nge-Ramadan, ungadla ucezu lukashokoledi, isithelo, ucezu lwesinkwa esinsundu, amantongomane angama-3-5, noma enye into. njalo ngamahora amabili.
Kunconywa ukuthi udle ukulunywa okungu-5 ngesikhathi sasekuseni, futhi izibonelo ezibaluleke kakhulu zokulunywa ezingathathwa yilezi:
- imifino
- isithelo
- ijusi
- Isigamu sikanxantathu we-pizza
- Ingxenye yenkomishi yesaladi
- Isandla sama-popcorn
- Ibhokisi le-yogurt
- Ingxenye yenkomishi yobisi
- Amayunithi amahlanu amabhisikidi
- inkomishi yekhofi
- Ingxenye yenkomishi yesobho
- Ingxenye yenkomishi yama-cornflakes
- Ingxenye yenkomishi yerayisi enobisi
- Uhhafu wethini le-tuna
- izithelo ezomisiwe
- Ingxenye yenhlanzi
- 3-5 izinhlamvu zamantongomane
- Phuza amanzi amaningi
Uhlelo lokuzila ukudla ngezikhathi ezithile eRamadan
Ukuzila ukudla ngezikhathi ezithile kuyiphethini yokudla encike ekutheni udla nini ukudla, hhayi ohlotsheni lwakho, futhi kunezindlela eziningi, ezihlanganisa:
Isistimu 16/8
Okungukuthi, ukudla phakathi namahora ayisishiyagalombili osuku, nokuzila ukudla phakathi nosuku lonke, okuyiphethini eliseduze kakhulu lokuzila ukudla kweRamadan, ikakhulukazi ngesikhathi sasehlobo.
Uhlelo 5:2
Idla inani lokudla elilingana nama-calories angu-500-600 izinsuku ezimbili ezilandelanayo, bese idla ukudla okuvamile phakathi nesonto lonke.
Uhlelo lokuzila ukudla ngezikhathi ezithile lukhuthaza ukushiswa kwamafutha ukulawula amanani kashukela egazini ngezikhathi zokuzila, luthuthukisa ikhono lokugxila, lulawule amazinga kashukela egazini, futhi lwehlise i-cholesterol eyingozi kanye namafutha aphelele omzimba.
Ukuze uthole izinzuzo zokuzila ukudla ngezikhathi ezithile phakathi neRamadan, kufanele ugweme ukudla okunamafutha nokunoshukela futhi wenze ukuzivocavoca okulula njengokuhamba.
Ukuhlolwa kokudla kweRamadan
Hind uthi:
Bengizila ukudla ngamadate amathathu ngipheka yonke into ngisho i-kibbeh namasamosa kodwa ngadla amaqatha nje ambalwa.
Futhi ngikhansele isitashi, ngakho-ke anginalo irayisi, i-pasta, noma isinkwa, futhi ngidla kakhulu isaladi eluhlaza kanye nejusi yemvelo engafakwanga ushukela.
U-Hind waphinde wasika iziphuzo ezine-caffeine, wathandaza i-Taraweeh, futhi wasebenzisa umshini wokunyathelisa.
Ngo-12 phakathi kwamabili, wayedla inkomishi yeyogathi, isaladi eluhlaza noma ikhabe, futhi aphuze amanzi amaningi ngesikhathi se-iftar.
U-Hind wakwazi ukwehlisa amakhilogremu ayisishiyagalombili ekupheleni kweRamadan.
Ngokuqondene noNora, uthi:
Ngangivame ukucabanga ukuthi iRamadan iyinyanga yokudla, kuze kube muva nje ukucabanga kwami kwashintsha futhi nganquma ukwehlisa isisindo ngesikhathi seRamadan, ngakho ngalandela uhlelo lwezemidlalo, futhi ngidla amaswidi kabili ngesonto kuphela.
Ngangivame ukuzila ukudla ngosuku olulodwa ngengilazi yobisi nama-apula amabili asikiwe, futhi ngemva komthandazo weMaghrib ngadla isaladi eluhlaza kanye nesobho, bese ngidla isidlo sesibili, njengamakhekhe, ngangidla ucezu olulingana nesundu. .
Ngaphuza amanzi amaningi futhi i-suhoor yayihlanganisa iyogathi nekhofi enobisi, futhi ngakwazi ukwehlisa amakhilogremu amahlanu ekupheleni kwenyanga.
Ukudla kwezinsuku eziyishumi zokugcina zeRamadan
Ukuze uthole isithombe esihle kakhulu nesiwubukhazikhazi nge-Eid, ungalahlekelwa isisindo esiningi phakathi nezinsuku eziyishumi zokugcina zeRamadan, ngokwenza lokhu okulandelayo:
Ukudla kwasekuseni
Yidla ukudla okuphelele okunothe ngefayibha kanye noketshezi, futhi qiniseka ukuthi unesobho nesaladi eluhlaza.Futhi yidla inkukhu noma inhlanzi enemifino ebilisiwe noma eyosiwe, futhi ugweme usawoti nezinongo ezishisayo.
Ukudla kweSuor
Qinisekisa ukuthi udla ukudla kwe-suhoor, njengoba kukunikeza amandla ngesikhathi sokuzila ukudla.Kufanele udle iyogathi neminye imikhiqizo yobisi nesinkwa esinsundu nezithelo, futhi uqiniseke ukuthi uphuza inani elanele lamanzi.
Yenza ukuzivocavoca okulula njengokuhamba ukuze ukhuthaze umzimba ukuba ulahlekelwe isisindo, uthole imiphumela engcono kakhulu futhi ugcine isisindo semisipha.
Kuyini ukudla kweRamadan komama abahlengikazi?
Qiniseka ukuthi udla ukudla okunomsoco okuqukethe zonke izakhamzimba ezidingwa umzimba wakho nomzimba wengane yakho, okuhlanganisa amaprotheni, amafutha anempilo, amavithamini, amaminerali nama-carbohydrate anempilo.
Phuza amanzi amaningi noketshezi olungenashukela, wehlise i-caffeine nosawoti.
Gwema ukwenza umsebenzi ocindezelayo, landela impilo nesisindo somntanakho, futhi uqiniseke ukuthi ukuzila akuphazamisi.
Ukuzila ukudla kungathinta ukuthi ingakanani i-zinc, i-magnesium ne-potassium eniyitholayo wena nengane yakho, ngakho qiniseka ukuthi uyakwazi ukushintsha lezi zakhi ezibalulekile ngesikhathi se-iftar.
Futhi, qiniseka ukuthi udla okulandelayo:
- Izinsuku ezimbili noma izingcezu ezimbili zezithelo ezomisiwe ngesikhathi sasekuseni
- Phuza ingilazi enkulu yamanzi
- I-lentil, inkukhu noma isobho lemifino
- Ipuleti lesaladi eluhlaza
- Imifino, inyama noma inkukhu
- Yidla ukudla okulula phakathi kwasekuseni ne-suhoor, okuhlanganisa amantongomane, izithelo, ubisi noma iyogathi.
Uma unomuzwa wokuthi kufanele uyeke ukuzila:
- ukoma okwedlulele
- Umchamo uphenduka ube mnyama
- Ukukhathala, isicanucanu noma ikhanda elibuhlungu
- Isikhumba esomile, amehlo noma izindebe
Amathiphu wokunciphisa umzimba ngo-Ramadan
- Yidla ukudla okunothe ngoketshezi kanye ne-fiber, njengemifino nezithelo
- Phuza inqwaba yamajusi emvelo neziphuzo ezifana ne-hibiscus, i-ginger nesinamoni
- Yidla ukudla okugaya kancane ekudleni kwe-Suhoor njengama-oats, ubhontshisi nebhali
- Yidla amazambane abilisiwe at suhoor
- Yidla izithelo ezintsha
- Gwema uphudingi onamafutha
- Yidla ubisi nemikhiqizo yobisi
- Yidla amaprotheni, amafutha anempilo, nama-carbohydrate ayinkimbinkimbi.
Ukudla kwe-Oats eRamadan
Ukulungisa ingxube ye-oats nobisi, yenza lokhu okulandelayo:
- Letha inkomishi yobisi olunamafutha amancane
- ukhezo loju
- Ingxenye yenkomishi ye-oats
- Izinhlamvu ezintathu zamadethi
- Usawoti omncane kanye nesinamoni
Beka ubisi ngosawoti kanye nesinamoni emlilweni omncane, ulethe ngamathumba, bese ufaka ama-oats, uju kanye nezinsuku eziqoshiwe.
Yidla ingxube esidlweni se-suhoor ngamanzi amaningi, njengoba le ngxube ikwenza uzizwe ugcwele, ikunikeza izakhi eziningi, futhi ikhuthaza ukushiswa kwamafutha.
Incane kangakanani eRamadan ngaphandle kokudla ukudla?
- Hamba.
- Yidla ukudla okumbalwa ngesikhathi sasekuseni kanye ne-suhoor.
- Phuza amanzi amaningi.
- Yidla ijusi le-parsley nolamula.
- Phuza ubisi lwe-skim.
- Gwema ukudla okuthosiwe nokulungisiwe.
