" Tzom Kal ." Ndi moni yosavuta ya Chiheberi yomwe imagwiritsidwa ntchito pa masiku achiyuda omwe amatanthawuza, "kutanthauzira," amatanthawuza "kufulumira." Inde, izi zimangotchulidwa mosavuta, makamaka pa Yom Kippur ndi Tisha B'Av, maola awiri a maola 25 pamene zakudya ndi zakumwa zonse siziletsedwa.
Khalani osasangalala - mimba yokhumudwa, mutu wophweka, wodwala pakamwa - muyenera kuyembekezera, ndipo ingatithandizenso kuti tizitha kumvetsetsa kwa anthu omwe ali umphawi kapena kulimbana ndi kusadetsedwa kwa chakudya ndikulimbikitsanso kulingalira madalitso ambiri miyoyo.
Koma ngati tikukumva kuti tili ndi njala yodabwitsa kapena tikudwala, zingakhale zovuta kwambiri kuti tiganizire ntchito yauzimu ya tsikulo. Ndiye mumasala bwanji - ndikukhalabe bwino pa Yom Kippur, Tisha B'Av, kapena ngakhale masiku ofupika omwe akuchitika chaka chonse? Nazi malingaliro omwe angakuthandizeni kuti muchite zimenezo.
1. Sungani!
Zambiri zakumva zomwe timamva pa nthawi yofulumira zimachokera pansi. Mwachidule, zosowa zathu zamakono za madzi zimakhala zamphamvu kuposa momwe timafunikira chakudya. (Ndipotu, kafukufuku akusonyeza kuti nthawi zambiri timakhala ndi ludzu la njala, ndipo timayesetsa kupeza zakudya zopanda chakudya pamaso pa madzi, kuwonongera thanzi lathu lonse.) Njira yabwino yothetsera vutoli ndi kulowa mkati mwamsanga. Mu sabata yotsogolera kumapeto, yesetsani kumamwa magalasi ambiri a madzi tsiku.
Kumbukirani kuti panthawi yomwe mumva ludzu, mwinamwake mwatenthedwa kale, kotero ngati mumakonda kukhala ndi ludzu, zikhoza kukhala chizindikiro kuti muyenera kuyesetsa kumwa mobwerezabwereza.
Madzi otsika (okongola kapena otsala) ndi hydrator yabwino, koma mukhoza kuyamwa ndi zitsamba, magawo a zipatso, kupsa kwa madzi, kapena tiyi ngati zimakulimbikitsani kumwa.
Nanga mungadziwe bwanji ngati mukumwa mokwanira? Ngati mkodzo wanu uli wonyezimira kwambiri ndipo ulibe fungo lamphamvu, muli bwino.
(Dziwani kuti mavitamini ena, mankhwala kapena zakudya monga katsitsumzukwa zingasinthe kanthawi kapena mtundu wa mkodzo wanu.) Ndipo, ngati simukuzoloŵera kumwa madzi okwanira, muyenera kupita ku bafa nthawi zambiri - poyamba. Khalani ndi hydration nthawi zonse, ndipo thupi lanu lidzasintha; patapita masiku angapo, mudzapita kawirikawiri, koma mochulukirapo.
2. Lembani Caffeine
Kuchetsa kwa caffeine ndi chinthu china chachikulu chimene chimayambitsa kusala kudya - makamaka kupweteka kwa mutu ndi kunyoza. Ngati muli ndi khofi (kapena mukamwa zakumwa zambiri za soda kapena zakumwa za khofi), ndibwino kuti musamangomaliza kumwa sabata musanafike msanga. Yesani kuyamba ndi khofi ya hafu, kapena mutembenuzire ku tiyi wakuda, kenako pitirirani ku tiyi wobiriwira, womwe uli ndi tizilombo tating'ono kwambiri.
3. Idyani Smart pamaso pa Fast
Monga wothamanga asanayambe kupirira, mukufuna kumanga malo anu ogulitsira thupi kuti thupi lanu likhale ndi mphamvu zogwiritsira ntchito mofulumira. Yambani tsikuli ndi zakudya zabwino, chakudya cham'mawa cham'mawa, monga oatmeal kapena quinoa phala ndi zipatso ndi mtedza. Kusakaniza zakudya zabwino, zosakaniza masana - taganizirani zipatso zam'madzi ndi mtedza kapena tirigu wa pita ndi hummus ndi nkhaka magawo. Chakudya chamasana, yesani msuzi wochepa wa sodium ndi mbale ya pasitala kapena saladi ya tirigu .
Ponena za chakudya chofulumira, yesetsani kuti muthamangire. Nthawi zambiri zimayesa kudya kwambiri momwe tchuthi lisanayambe, pofuna kupewa njala nthawi yachangu. Koma kumverera mokwanira kungakhale kosamvetsetseka, ndipo kungakhale kovuta kutulutsa madzi. Kuwonjezera apo ngati mutadya kwambiri, shuga lanu la magazi lidzathamanga, ndipo thupi lanu lidzayankha pochotsa insulini kuti muimvetsetse, zomwe zidzakupangitsani kukhala ndi njala mobwerezabwereza! Tengani nthawi yanu, muyese momwe mumamvera, ndipo mudye mpaka mutakhutira, koma osakongoletsedwa.
Sankhani zakudya zowonjezereka, zakudya zamtundu, mafuta abwino monga mafuta, ndi mapuloteni omera, monga pasta, nyemba, nyemba. Izi zidzachita ntchito yabwino yopatsa thupi lanu mphamvu zowonjezera panthawi yosala kudya. Yesani pasitala ndi masamba okazinga ndi nkhuku zowonongeka mu mafuta a maolivi.
Pewani mapuloteni ambiri a nyama, zomwe zingachititse kuti madzi asamatayike. Dzira lophika kwambiri kapena omelet yaying'ono ndi njira yabwino, yophweka. Mavwende, chinanazi, maapulo kapena mapeyala ndizosankha mwanzeru pa mchere wambiri wambiri.
Ndipo onetsetsani kuti muthamanga mchere wa mchere - sodium yambiri ikhoza kukupangitsani kukhala ndi ludzu pamene mukusala kudya. Pokhapokha ngati muli ndi zakudya zokhazokha, simukuyenera kupewa mchere - pang'onopang'ono zingakuthandizeni kukhalabe hydrated. Koma kumbukirani kuti sodium ndi gawo lachilengedwe la zakudya zambiri, ndipo liripo mowopsya nthawi zambiri mu zakudya zothandizidwa, kotero simusowa kuwonjezera pa chakudya.
4. Khalani ndi Pulogalamu Yoyambiranso
Kusala kudya sikungakhale kovuta, koma sikutanthauza kukhala wozunza, ndipo sikuyenera kukhala koopsa. Ngati muli ndi matenda kapena matenda, funani mankhwala omwe amakhudza magulu a m'magazi anu kapena ayenera kutengedwa ndi chakudya, ali ndi pakati, akuyamwitsa, kapena atangobadwa kumene, atenge nthawi yolankhula ndi rabbi wodalirika komanso dokotala wanu kapena mzamba za nkhawa zirizonse zomwe mumakhala nazo pokhudzana ndi kusala kapena kugwiritsira ntchito regimen yanu.
Ngati mwalangizidwa ndi dokotala kuti kusala ndi koopsa kwa inu, musamaike moyo wanu pangozi mwa kusala kudya.
Ngati mumayamba kudwala nthawi yosala kudya kapena mukuyenera kudya, kawirikawiri amavomereza kuti mumakonda kwambiri mu shiurim (kuyerekezera ndalama, kawirikawiri osachepera) nthawi zosachepera 9. Ngati ndi kotheka, nthawiyi ingachepetse mphindi zisanu ndi ziwiri. (Yankhulani ndi aphunzitsi anu kuti mumvetsetse bwino malamulo a shiurim .) Zikakhala zoopsa, izi sizothandiza - wina yemwe ali pafupi ndi ngozi ayenera kudya kapena kumwa mwa njira iliyonse kuti athetsere kapena kubwezeretsa thanzi lawo.
Ana omwe ali pansi pa bar kapena masewera (13 kwa anyamata, 12 kwa atsikana) sayenera kudya. (Chaka choyambirira, iwo angayese kusala kudya tsiku lina ngati adokotala amavomereza ndipo akufuna "kuchita.") Zokongola za Rookie ziyenera kuyang'aniridwa kuti ziwonetsedwe za kutaya thupi, matenda, kapena kusokonezeka kwakukulu.
Kumbukirani kuti ngati mwatsimikiza mtima kusala kudya, zingakhale zovuta kuti mutenge mutu wanu kuti mutha kuswa msanga. (Pafupifupi chaka chilichonse, ndawona munthu mmodzi akulephera kapena kugwa - kapena kuposa, ayenera kupita kuchipatala - chifukwa adayang'anira nthawi yayitali kuti amwe kapena chaching'ono cha chakudya.) Ambiri a ife Muzigwira ntchito tsiku popanda chakudya ndi kumwa popanda vuto lililonse. Koma ngati pali vuto lomwe lingasinthe kuti mutha kudya mwamsanga ngakhale mutakhala ndi mtima wofuna kutero, nkofunika kuti mukambirane ndi mthandizi wodalirika, ndipo muyambe kudziwongolera kuti mutha kugwiritsa ntchito shiurim kapena kuswa mwamsanga ngati kuli kofunikira . Funsani zachindunji za zizindikiro ndi zizindikiro zomwe zimapangitsa kuti muthe kuswa, kotero simukuyenera kulingalira panthawiyi ngati ziri bwino kuti mupitirize. Tikukhulupirira, sizingakhale vuto, koma wina sayenera kumverera mavuto ena ngati atakhala amodzi.
5. Zokuthandizani Pamsonkhano Womaliza
M'malo mowombera madzi, yambani pang'onopang'ono ndi chinachake chimene chimatulutsa madzi ndi electrolyte. Yesetsani vwende kapena mphesa, kapu ya madzi kapena tiyi ndi uchi.
Tengani nthawi yanu ndi chakudya. Zimakhala zosavuta kusinthanitsa zakudya zambiri pa mbale zathu ndikudya mofulumira, koma zimakhala zathanzi kwambiri komanso zimakondweretsa kuchepetsa chakudya ndi kampani. Malingaliro anu adzakwera pambuyo pa kusala, kotero gwiritsani ntchito mpata wokondwera nawo zokoma, zonunkhira, ndi maonekedwe a chakudya. Mudzapeza kuti mwakhutitsidwa msanga kuposa momwe mukuyembekezere.