Isingeniso sokudla 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 ngokushesha.
Uhlelo lokudla eRamadan
Ukugcina ukushesha komzimba futhi ugweme ukunqwabelana kwamafutha, kuyadingeka ukulandela ukudla okukhethekile phakathi nenyanga yeRamadan, ngakho-ke sikunikeza ukudla okunempilo phakathi nenyanga yeRamadan kanje:
Ukudla kwe-Suhoor:
Kukhona ukudla okubili kwe-suhoor, ungakhetha okunye kwakho ngesikhathi se-suhoor, kanjena:
- Izipuni ezintathu zikabhontshisi + ingxenye yesine yesinkwa esinsundu sokudla + izithelo ezintathu + inkomishi yejusi.
- Ucezu lukashizi + ingxenye yesine yesinkwa + ipuleti lesaladi.
Ukudla kwe-Iftar:
Futhi ngokulandela ukudla, ukudla kwasekuseni kuzoba kanje, inqobo nje uma kukhethwa ukudla okukodwa.
Ipuleti lesobho elizoba namafutha amancane + 3 wezipuni zelayisi + ucezu lwenkukhu ebilisiwe noma eyosiwe njengoba ufisa + ipuleti lesaladi + ucezu lweKonafa.
Izingcezu ezi-2 zenhlanzi eyosiwe + 3 wezipuni zelayisi + ipuleti lesaladi + isithelo esisodwa.
Izingcezu ezi-2 zenkukhu eyosiwe + ipuleti lesobho elinemifino ebilisiwe + izingcezu ezimbili ze-qatayef noma i-baklava.
Ukudla kweRamadan Qasi:
Lolu hlelo lwehlisa isisindo ngamakhilogremu ayi-10, ngale ndlela elandelayo:
Ukudla kwe-Suhoor:
Inkomishi eyodwa yeyogathi, engathathelwa indawo yi-curd + inkomishi ye-mint ebilisiwe enoshukela noju + ipheya.
Ibhulakufesi lokudla okuqinile:
Izinkomishi ezimbili zobisi + inkomishi eyodwa yamanzi + izinsuku ezingu-7.
Ukudla ngemva kwe-iftar imi kanje:
Ucezu lwenkukhu engenasikhumba, noma ipuleti lesobho lemifino elinepuleti elikhulu lesaladi, nocezu lwesinkwa esincane, noma izipuni eziyi-5 zelayisi.
Ukudla kweRamadan 30 Ikhilo
Ungalandela ukudla phakathi nenyanga yeRamadan ukuze ulahlekelwe ikhilogremu ngosuku emzimbeni, ngokudla okwehla ngamakhilo angama-30 ngenyanga kaRamadan, kanje:
Kufanele ukhethe eyodwa yalezi zinhlelo
Inyama yenkukhu ebilisiwe noma eyosiwe, inqobo nje uma ingenasikhumba.
Imifino ebilisiwe noma eyosiwe.
Ngokwesobho.
Ingxenye yesine yenkukhu ebilisiwe noma eyosiwe ngendlela othanda ngayo, ngaphandle kwesikhumba + ipuleti lesaladi + ipuleti lesobho + izipuni ezintathu zelayisi.
Isiqephu esincane senyama + ipuleti lesobho 6 + wezipuni ze-pasta + ipuleti lesaladi.
Ukudla kwe-Suhoor:
Okukodwa kwalokhu kudla okulandelayo kungakhethwa:
Ingxenye yesinkwa sendawo + amagremu angu-50 kashizi + izipuni ezinhlanu zikabhontshisi + inkomishi yobisi oluncibilikisiwe.
Ingxenye yesinkwa sami 50 + amagremu kashizi + iqanda elilodwa elibilisiwe + ibhokisi leyogathi enamafutha aphansi.
Ukudla kweRamadan 20 kilo in 10 izinsuku:
Kuyaphawuleka ukuthi abantu abaningi, kungakhathaliseki ukuthi abesifazane noma amadoda, bafuna izindlela zokudla ezinhle phakathi nenyanga kaRamadan, futhi amathiphu alandelayo azosiza kakhulu ekunciphiseni isisindo ngamakhilogremu angu-20 ezinsukwini ezingu-10, kanje:
Isilinganiso sikasawoti ekudleni kufanele sincishiswe, okungukuthi, ukudla okunosawoti kanye nezinongo kufanele kugwenywe, okwandisa ukoma.
Gwema ngokuphelele ukudla amaswidi, ukudla okuthosiwe, noshukela, njengoba konke lokhu kudla kuqongelela amafutha emzimbeni, bese kuholela ekwandeni okukhulu kwesisindo.
Mayelana nezemidlalo, ukuzivocavoca kufanele kwenziwe ngesilinganiso semizuzu engu-30 ngosuku, okuhlanganisa ukuhamba nokweqa izivivinyo zezintambo.Kuyanconywa futhi ukwenza izivivinyo ze-aerobic, ezingezona eze-aerobic ukunciphisa amafutha omzimba nokwandisa imisipha.
Kudingekile ukudla konke ukudla, ukuze kungabangeli ubuthakathaka emzimbeni, futhi umuntu uyelulekwa ukuba adle ama-carbohydrate ayinkimbinkimbi ngoba athatha isikhathi eside ukugaya, okubangela umuzwa wokugcwala.
Kufanele udle izithelo nemifino okwengeziwe, namajusi avuthayo.
Ukudla kweRamadan kuyahlolwa:
Abantu abakhuluphele bafuna ukulandela ukudla okuqinisekisiwe ukuze bathole imiphumela ephumelelayo yokulahlekelwa isisindo, futhi kulokhu sikunikeza ukudla okuqinisekisiwe okunemiphumela ephumelelayo kanje:
Ngokushesha ngemva komkhuleko weMaghrib:
Izinsuku ezintathu noma isipuni soju + inkomishi yamanzi.
Ngemuva komkhuleko weMaghrib:
Inkomishi yesobho + i-samosa ephekwe kuhhavini + isaladi eluhlaza equkethe imifino ehlanganisiwe + amagremu angu-80 amaprotheni + izipuni ezinhlanu zokudla kwasekhaya.
Ngemva kwamahora amabili:
150 amagremu esithelo + inkomishi yobisi, itiye noma ikhofi ngendlela othanda ngayo.
Ukudla kwe-Suhoor:
Ibhokisi leyogathi + ibhanana + usuku.
Mayelana namanzi okuphuza, kufanele uphuze okungenani amalitha amabili ngosuku.
Ngokuqondene nezemidlalo, kwenzeka ngaphambi kokushona kwelanga, okuyisikhathi esifanele sayo.
Saba mncane ngoRamadan 10 Ikhilo
Ungalahlekelwa ngamakhilo angu-10 ngenyanga kaRamadan ngokulandela ukudla okulandelayo:
Ukudla kwasekuseni kanye ne-Suhoor:
Thatha inkomishi yamanzi afudumele + ijusi yesigamu sikalamula + isipuni soju + isipuni sesinamoni.
Ngemuva kwemizuzu eyishumi, kudliwa ubhanana noma izinsuku ezi-3.
isidlo sakusihlwa:
Yidla inkomishi yemifino ebilisiwe ukuze unikeze umphumela ongcono 100+ amagremu enkukhu + ibhokisi le-yogurt + ucezu lwesinkwa + ucezu lwe-samosa.
Ukudla kweRamadan Sahel:
Abantu abaningi bayakugwema ukulandela izinhlelo zokudla ngenxa yobunkimbinkimbi bazo, futhi kulokhu sizokwethula uhlelo lokudla olulula olungalandelwa ngenyanga ka-Ramadan ukuze unciphise umzimba, futhi ugweme ukukhuluphala kule nyanga ngoba igcwele okumnandi. ukudla.
Yini edliwayo ngokushesha ngemva komthandazo weMaghrib:
Ipuleti elincane lesobho.
Ucezu lwenyama engenamafutha, ingxenye yesine yenkukhu, ingxenye yesine kanogwaja, noma inhlanzi ngenani elifanayo, futhi kuyafiseleka ukuba uhlobo olukhethiwe lubiliswe noma
I-grilled, ngoba okuthosiwe kuthinta kabi esiswini esingenalutho.
Ipuleti lemifino ni fe ni.
Ikota yesinkwa sendawo.
Ipuleti elincane lesaladi elihlaza elixubile.
Inombolo yezithelo i-orange eyodwa noma inombolo yama-strawberries ayishumi, noma yisiphi isithelo esilingana newolintshi noma i-strawberry, ukuze ungaphambuki ohlelweni.
Ukudla kwe-Suhoor:
Ibhokisi leyogathi + isipuni esikhulu sezinyosi zezinyosi.
6 wezipuni zikabhontshisi we-fava + ucezu lwethosti.
Isiqephu se-cottage shizi.
Ukudla kwezinhlamvu eRamadan:
Ukudla kungenziwa ngale ndlela elandelayo:
Ngemuva kweMaghrib Adhan:
Yidla izithelo ezincane ezi-3 + uphuze inkomishi encane yamanzi + uphuze inkomishi encane ye-curd.
Ngemuva komkhuleko weMaghrib:
Yidla inkomishi yesobho + udle ipuleti elincane lesaladi + eceleni kokuthile okulula njengocezu lwesamosa.
Thatha inkomishi yamanzi + inkomishi yetiye ngemva kwemizuzu eyishumi, futhi ingashintshwa ngesithelo.
E-Taraweeh:
Ukuphuza amanzi amaningi, nokudla ama-alimondi neSudan, kodwa kungcono ukuthi angagazingiwe noma afakwe usawoti.
Ngemva komkhuleko weTaraweeh:
Yidla inkinga yesaladi eluhlaza + idla isitashi esisodwa kwezilandelayo i-pasta, ilayisi noma isinkwa + yidla imifino ephekiwe + idla amaprotheni nokunye
Owokuqala inkomishi nengxenye
Yidla ucezu lwamaswidi.
Ukudla kwe-Suhoor:
Yidla inkomishi yamanzi + inkomishi yeyogathi + ingxenye yesine yesinkwa.
Ingase futhi ithathelwe indawo yilokhu okulandelayo:
2 wezipuni zikabhontshisi we-fava noma ucezu lukashizi neqanda elibilisiwe + ubhanana owodwa.
Nginganciphisa kanjani isisindo eRamadan ngaphandle kokudla ukudla:
Imiyalo elandelayo ingalandelwa ukuze ulahlekelwe isisindo phakathi nenyanga ye-Ramadan ngaphandle kokudla ukudla, kanje:
- Ukudla kwasekuseni kufanele kuhlukaniswe ngezidlo ezincane, lapho ukudla kudliwa ngamaqoqo, ukuze kulungiswe isisu ukuze sithole futhi sithole ukudla.
- Ukudla kwe-Suhoor akufanele kunganakwa ngoba kunikeza umzimba amandla ngosuku olulandelayo.
- Isinkwa esimhlophe kufanele kufakwe isinkwa esinsundu esikhundleni se-suhoor, ushizi nobisi nakho kudliwe futhi kunamafutha amancane, kudliwe nemifino.
- okufana namakhukhamba noma utamatisi futhi uqhelelane nokhukhamba.
- Ukudla kufanele kudliwe eRamadan kancane kancane.
- Ukudla kufanele kuhlafunwe kahle.
- Ukulala nokucambalala ngokushesha ngemva kokudla kwasekuseni kufanele kugwenywe.
Lokhu kudla kufana nezinhlelo zokudla ezilandelwa phakathi nenyanga yeRamadan.Ramadan Kareem, ukugwema izindlela ezingalungile zokudla, ezibangela ukukhuluphala.Ngokushesha phambi kwamaswidi, isitashi namajusi. Amasistimu kumele alandelwe ngendlela efanele ukuze kutholwe imiphumela efiselekayo.
Ngokulandela ukudla okukhethekile, uzovimbela ukunqwabelana kwamafutha phakathi nenyanga ye-Ramadan futhi ugcine isisindo sakho esihle nokuqina.
