Nhanganyaya yekudya kweRamadan
ﻣﻦ اﻟﺠﺪﯾﺮ ﺑﺎﻟﺬﻛﺮ أن ﺷﻬﺮ رﻣﻀﺎن ﺷﻬﺮ ﻣﻤﯿﺰ ﻣﻦ ﺣﯿﺚ اﻟﻌﺒﺎدة واﻟﺼﻮم واﻟﺘﻘﺮب إﻟﻰ اﷲ، وﯾﺤﺮص اﻟﺠﻤﯿﻊ ﻋﻠﻰ ﺗﻨﺎول أﻃﻌﻤﺔ ﺷﻬﯿﺔ ﻓﻲ ﺷﻬﺮ رﻣﻀﺎن وأﺻﻨﺎف ﻟﺬﯾﺬة وﺗﻨﺎول ﺟﻤﯿﻊ أﻧﻮاع اﻟﺤﻠﻮﯾﺎت واﻟﻤﺸﺮوﺑﺎت واﻟﻌﺼﺎﺋﺮ، وﻫﺬا ﯾﻌﺪ ﻣﺸﻜﻠﺔ ﻟﺒﻌﺾ اﻷﺷﺨﺎص وﺑﺨﺎﺻﺔ أﺻﺤﺎب اﻟﻮزن اﻟﺰاﺋﺪ ﻷن ﺗﻠﻚ اﻷﻃﻌﻤﺔ ﺗﺰﯾﺪ ﻣﻦ اﻟﻮزن ﺑﺸﻜﻞ fast.
Diet system muRamadan
Kuti uchengetedze kusimba kwemuviri uye kudzivirira kuunganidzwa kwemafuta, zvinodikanwa kutevedzera chikafu chakakosha mumwedzi weRamadan, saka tinokupa chikafu chine hutano mumwedzi weRamadan sezvinotevera:
Suhoor meal:
Kune zvidyo zviviri zve suhoor, unogona kusarudza chimwe chazvo panguva yesuhoor, sezvinotevera:
- Zvipunu zvitatu zvebhinzi + chikamu chechina chechingwa chebrown chekudya + michero mitatu + kapu yejusi.
- Chidimbu chechizi + chikamu chechina chechingwa + ndiro yesaladhi.
Iftar kudya:
Uye nekutevera kudya, kudya kwemangwanani kuchava sezvizvi, kunze kwekuti kudya kumwe kunosarudzwa.
Ndiro yesoup kuve ine mafuta mashoma + 3 maspuni emupunga + nhindi yehuku yakabikwa kana yakakangwa sezvaunoda + ndiro yesalad + chimedu cheKonafa.
2 zvidimbu zvehove yakakangwa + 3 maspuniji emupunga + ndiro yesaladhi + chibereko chimwe chete.
2 zvidimbu zvehuku yakakangwa + ndiro yesopu ine miriwo yakabikwa + zvidimbu zviviri zveqatayef kana baklava.
Ramadan Qasi kudya:
Iyi sisitimu inoderedza huremu ne10 kilogiramu, sezvinotevera:
Suhoor meal:
Kapu imwe yeyogati, iyo inogona kutsiviwa necurd + kapu yemint yakabikwa yakatapira neuchi + peya.
Chikafu chekudya chakashata:
Makapu maviri emukaka + kapu imwe yemvura + 7 misi.
Kudya mushure me iftar kunotevera:
Chimedu chehuku isina ganda, kana ndiro yemuriwo muto ine ndiro hombe yesalad, nechimedu chiduku chechingwa, kana zvipunu zvishanu zvemupunga.
Ramadan kudya 30 Kiro:
Iwe unogona kutevera kudya mukati memwedzi weRamadan kuti udzike kirogiramu pazuva kubva mumuviri, kuburikidza nekudya kunorasikirwa ne30 kilos mumwedzi weRamadan, sezvinotevera:
Iwe unofanirwa kusarudza imwe yeaya masisitimu
Hafu yehuku yakabikwa kana yakagochwa, chero isina ganda.
Muriwo wakabikwa kana wakagochwa.
Maererano ne soup.
Chikamu chechina chehuku yakabikwa kana yakakangwa sezvaunoda, isina ganda + ndiro yesaladhi + ndiro yesopu + maspuni matatu emupunga.
Chidimbu chiduku chenyama + ndiro ye soup 6 + maspuniji epasta + ndiro ye saladhi.
Suhoor meal:
Chimwe chezvokudya zvinotevera zvinogona kusarudzwa:
Hafu yechingwa chechingwa + 50 magiramu echizi + zvipunu zvishanu zvebhinzi + kapu yemukaka wakapfava.
Hafu yechingwa changu 50 + magiramu echizi + rimwe zai rakabikwa + bhokisi reyogati isina mafuta.
Ramadan kudya 20 kilo in 10 mazuva:
Zvakakosha kuziva kuti vanhu vazhinji, vangave vakadzi kana varume, vari kutsvaga kudya kwakanaka mumwedzi weRamadan, uye matipi anotevera anozobatsira zvakanyanya mukuderedza uremu ne20 kilos mumazuva gumi, sezvinotevera:
Chiyero chemunyu muzvokudya chinofanira kuderedzwa, kureva kuti, munyu uye zvokudya zvinonaka zvinofanira kudziviswa, izvo zvinowedzera nyota.
Rega zvachose kudya zvihwitsi, zvikakangwa zvakakangwa, uye shuga, sezvo zvese izvi zvikafu zvinounganidza mafuta mumuviri, zvobva zvakonzera kuwedzera kukuru kwehuremu.
Kana zviri zvemitambo, maekisesaizi anofanirwa kuitwa maminetsi makumi matatu pazuva, kusanganisira kufamba uye kusvetuka maekisesaizi etambo.Zvinokurudzirwawo kuita ma aerobic, non-aerobic exercises kuderedza mafuta emuviri uye kuwedzera tsandanyama.
Zvakakosha kudya zvose zvekudya, kuitira kuti usakonzera kushaya simba mumuviri, uye munhu wacho anorayirwawo kudya makhahydrates akaoma nokuti anotora nguva yakareba kuti agaye, izvo zvinokonzera kunzwa kwekugutsikana.
Iwe unofanirwa kudya michero yakawanda nemiriwo, uye muto wemoto.
Kudya kweRamadan kunoedzwa:
Vanhu vakafutisa vanoda kutevedzera kudya kwakasimbiswa kuti vawane mibairo inoshanda mukuderedza uremu, uye kubva pane izvi tinokupa iwe chikafu chakasimbiswa chine mhedzisiro inoshanda sezvinotevera:
Mushure memunamato weMaghrib:
Madheti matatu kana chipunu cheuchi + kapu yemvura.
Mushure memunamato weMaghrib:
Kapu yesopu + samosa yakabikwa muchoto + saladhi yakasvibirira ine miriwo yakasanganiswa + 80 gramu yeprotein + zvipunu zvishanu zvekudya kumba.
Mushure memaawa maviri:
150 magiramu emichero + kapu yemukaka, tii kana kofi sezvaunoda.
Suhoor meal:
Yogurt bhokisi + bhanana + zuva.
Kana iri mvura yekunwa, unofanira kunwa zvinenge malita maviri pazuva.
Kana iri yemitambo, inoitika zuva risati ranyura, inova nguva yakakodzera yaro.
Takaonda muna Ramadan 10 Kiro:
Unogona kurasikirwa ne10 kilos mumwedzi weRamadan nekutevera kudya kunotevera:
Kudya kwemangwanani uye Suhoor:
Tora kapu yemvura inodziya + muto wehafu yeremoni + chipunu cheuchi + chipunu chesinamoni.
Mushure memaminitsi gumi, bhanana kana misi mitatu inodyiwa.
kudya kwemanheru:
Idya kapu yemiriwo yakabikwa kuti upe mugumisiro uri nani 100+ magiramu ehuku + bhokisi re yogurt + chidimbu chechingwa + chidimbu chesamosa.
Ramadan Sahel kudya:
Vanhu vazhinji vanorega kutevedzera hurongwa hwekudya nekuda kwekuoma kwavo, uye kubva pane izvi tichakupa iwe nyore nzira yekudya inogona kuteverwa mumwedzi weRamadan kuderedza uremu, uye kudzivirira kuwedzera uremu mumwedzi uno nekuti izere nekunaka. foods.
Chii chinodyiwa pakarepo mushure memunamato weMaghrib:
Ndiro duku ye soup.
Chimedu chenyama isina kuonda, chikamu chechina chehuku, chikamu chechina chetsuro, kana hove pamwero wakaenzana, uye zvinoshuviwa kuti rudzi rwakasarudzwa rubikwe kana
Yakabikwa, nokuti yakakangwa inokanganisa zvakashata padumbu risina chinhu.
Ndiro yemuriwo ndife ni.
Chikamu chechina chechingwa chechingwa chemunharaunda.
Ndiro diki yemusanganiswa green salad.
Nhamba yemichero iorenji imwe chete kana nhamba yegumi mastrawberries, kana chero michero yakaenzana neorenji kana sitirobheri, kuitira kuti irege kutsauka kubva muhurongwa.
Suhoor meal:
Yogurt bhokisi + chipunu chikuru cheuchi hwenyuchi.
6 zvipunu zvefava bhinzi + chimedu chetositi.
Chidimbu chekottage cheese.
Luqaimat chikafu muRamadan:
Kudya kunogona kuitwa sezvinotevera:
Mushure meMaghrib Adhan:
Idya michero midiki mitatu + kunwa kapu diki yemvura + kunwa kapu diki yeruta.
Mushure memunamato weMaghrib:
Idya kapu yemuto + idya ndiro diki resalad + padivi pechinhu chiri nyore sechidimbu chesamosa.
Tora kapu yemvura + kapu yetii mushure memaminitsi gumi, uye inogona kutsiviwa nemuchero.
MuTaraweeh:
Kunwa mvura yakawanda, uye kudya maarumondi neSudan, asi zviri nani kuti asagochwa kana kukwizwa munyu.
Mushure memunamato weTaraweeh:
Idya dambudziko resalad yakasvibirira + idya imwe yezvinotevera sitachi pasta, mupunga kana chingwa + idya miriwo yakabikwa + idya mapuroteni nezvimwe zvese.
Yekutanga mukombe nehafu
Idya chimedu chezvinotapira.
Suhoor meal:
Idya kapu yemvura + kapu yeyoga + chikamu chechina chechingwa.
Inogonawo kutsiviwa neinotevera:
2 maspuniji efava bhinzi kana chidimbu chechizi uye zai rakabikwa + bhanana.
Ndingaite sei kuti ndideredze uremu muRamadan pasina kudya:
Mirayiridzo inotevera inogona kuteverwa kuderedza uremu mumwedzi weRamadan pasina kudya, sezvinotevera:
- Chikudya chamangwanani chinofanira kugoverwa muzvokudya zviduku, uko kudya kunodyiwa mumasumbu, kuitira kugadzirira dumbu kugamuchira uye kugamuchira zvokudya.
- Kudya kweSuhoor hakufanirwe kuregererwa nekuti kunopa muviri simba rezuva rinotevera.
- Chingwa chichena chinofanira kutsiviwa nechingwa chine brown, chizi nemukaka zvinodyiwa uye zvine mafuta mashoma, uye miriwo inodyiwa.
- semagaka kana matomatisi uye gara kure nemagaka.
- Chikafu chinofanira kudyiwa muRamadan zvishoma nezvishoma.
- Zvokudya zvinofanira kutsengwa zvakanaka.
- Kurara uye kurara pasi pakarepo mushure mekudya kwemangwanani kunofanira kudziviswa.
Kudya uku kwakafanana nehurongwa hwekudya hunoteverwa mumwedzi weRamadan.Ramadan Kareem, kudzivirira nzira dzisina kunaka dzekudya, izvo zvinokonzeresa kuwedzera uremu.Kukurumidza pamberi pezvihwitsi, sitachi uye muto. MaSystem anofanirwa kuteverwa nemazvo kuti awane mhedzisiro inodiwa.
Nekutevera kudya kwakakosha, iwe unodzivirira kuunganidzwa kwemafuta mumwedzi weRamadan uye chengetedza huremu hwako hwakakodzera uye kusimba.
