رمضان شهرٌ كريم، وضيفٌ عظيم، تتهافت فيه القلوب إلى الطاعة وطلب المغفرة من الله. رمضان شهرُ التغيير النفسي والجسدي، فبالعبادة تتطهّر أنفسنا، وبالغذاء السليم بعد الله يتطهّر الجسد.
الكثيرون يريدون التغيير في رمضان، يطلبون التغيير ولكن لا يعلمون كيف البداية؟ ليس بالأمر الصعب، يتطلّب فقط أن يكون تغييرًا جذريًا؛ أي من الداخل إلى الخارج، فنبدأ أولًا بتطهير أرواحنا من خلال التقرّب إلى الله، وتطهير أجسادنا بالصيام، ثم بالإفطار الصحيّ السليم.
الكثير ممن يقرأ كلمة “إفطار صحي” سيظن بأنه مكون من حبات فواكه صغيرة وقطعة خبز!
للأسف ليس كذلك، سأحاول اليوم تصحيح بعض المفاهيم الغذائية الخاطئة في رمضان، وكيف لنا أن نأكل ما يحلو لنا دون الإضرار بصحتنا أو حتى دون أن نزيد من أوزاننا، وحتى أن رمضان فرصة ذهبية لخسارة الوزن لمن يريد ذلك؛ فقط علينا أن نتعرّف أولًا على مفاهيم صحيحة، ونطرد المفاهيم الخاطئة ونستبدلها بما هو مفيد لنا.
في البداية، الجسم عند الصيام يجوع كثيرًا أليس كذلك؟ إذًا ستكون فرصة لحرق بعض السعرات ولكن، السعرات الزائدة فقط؛ فنحن نحتاج إلى سعرات معينة لأجسامنا كي نتمتّع بصحة وجسد قوي ومتماسك. أما عن الساعات التي بين الإفطار والسحور، الساعات التي بإمكانها إصلاح كل شيء أو إفساده! يجب علينا أن نستغلّها أفضل إستغلال من حيث الناحية الغذائية، أي أن نوزِّع ما يدخل إلى أجسامنا من خلالها، فمن الخاطئ تمامًا أن نبدأ الإفطار بوجبة كبيرة جدًا وضخمة ومتنوعة الأصناف وحتى عالية الدهون والسكريات وما غير ذلك من الأنواع غير الصحية، بل يجب أولًا أن نوزِّع وجبة الإفطار توزيعًا جيدًا حتى يسهل على الجسم هضمه وإمتصاصه. من الجدير أن نبدأ بوصية الرسول عليه الصلاة والسلام ببضع حباتٍ من التمر والماء؛ فلقد أثبت علميًّا أنها ترفع مستوى السكر في الدم بطريقة صحية جدًا والذي يكون قد إنخفض إلى أقل مستوياته أثناء الصيام؛ مما يسبب الخمول والإرهاق لأجهزة وأعضاء الجسم؛ وهذا من معجزات الله سبحانه، لذا فالامر كفيل بأن يصلح الجسم حتى يحين دور الوجبة التالية والتي يفضّل أن تكون حساءً ساخنًا كالشوربة ويتم تناوله بعد آداء فريضة المغرب حتى يستعيد الجسم نشاطه بفضل السكر الموجود بالتمر، ويفضّل أن يكون الحساء خفيفًا وخاليًا من الدهون؛ فهو أيضًا يسهّل في عملية الهضم ويساعد على إستقبال الجهاز الهضمي للطعام؛ أي أننا يجب أن ننتظر فترة أخرى ليتم الهضم تدريجيًّا؛ والسبب وراء توزيع هذه الوجبات أن نخفف الحمل على الجهاز الهضمي وألا نصدمه بكميات كبيرة من الطعام مما سيسبب له إضطرابات عكسية وقد ينتج عنها آلام وخمول، وأحيانًا أمراض. إذًا يفضل أن تكون الوجبة الرئيسية بعد التراويح، أي حتى يكون الجسم حينها مستعدًّا لتناول وجبة رئيسية متكاملة وغنية بجميع أنواع المغذيات للجسم، ولكن لا ننسى أن ناخذ مايكفي جسمنا فقط ولا نأكل أكثر من حاجتنا، والأفضل كما ذكرت توزيع الوجبات وجعلها متنوعة الأصناف ولكن بكميات قليلة حتى نأخذ حاجتنا من المغذيات التي يحتاج إليها جسمنا دون الإفراط، بعد ذلك وحسب الرغبة يتم تناول تحلية خفيفة قليلة السكريات والدهون مثل الجيلي أو نوعًا من الحلويات بشرط أن لا يكون عالي الدهون والسكريات كما ذكرت. أما عن السوائل من المياة والعصيرات والمشروبات الأخرى، فكيف نعلم ماهو الصحيّ منها وماهو الضروري والغير مفيد لأجسامنا؟ النقطة الأولى التي يجب أن نعلمها هي أنه لا بديل للماء، حتى وإن كانت عصائر الفاكهة الطبيعية، فهي لا تؤدي غرض الماء الأساسي، فنحن نحتاج إليه بكميات كبيرة خصوصًا في رمضان وبعد الصيام، نحتاج إلى تعويض الفقد الذي تعرضت له أجسامنا خلال الصيام، فيجب على الأقل أن نتناول لترين من الماء على مدار فترة الإفطار؛ أس من الفطور حتى السحور، ما يعادل بأمانيكم ثمانية أكواب تقريبًا، أما عن الأنواع الأخرى للمشروبات كالقهوة والشاي الغنية بالكافيين فلا ينصح بها في رمضان أبدًا؛ وذلك لأنها تعيق إمتصاص الجسم للمعادن الموجودة في التمر على سبيل المثال، وغيره من المأكولات، كما أنها تعيق إمتصاص السوائل أيضًا؛ فلو إضطررنا لشربها يجب أن نعوض ذلك بالتزوّد بالماء والأطعمة الأخرى الغنية بالمعادن الطبيعية. أما عن مشروبات الطاقة والمشروبات الغازية فيجب الإمتناع عنها تمامًا في رمضان وغيره؛ لما فيها من السكريات الضارة وإحتوائهاعلى الماء المحلى والنكهات الصناعية الضارة.
بواسطة: حليمة الشمري.
51 فكرة عن “التغذية السليمة في رمضان”
Hello, i read your blog from time to time and i own a similar one and i was just wondering if you get a lot
of spam comments? If so how do you reduce it, any plugin or anything you can advise?
I get so much lately it’s driving me insane so
any help is very much appreciated.
I am actually grateful to the owner of this web page who has shared this impressive
paragraph at here.
Nice blog! Is your theme custom made or did you download it from somewhere?
A theme like yours with a few simple adjustements would really make my blog stand out.
Please let me know where you got your theme. Bless you
You actually make it seem so easy with your presentation but I find this matter to be actually something that I think I would never understand.
It seems too complex and very broad for me. I am looking forward for your next post, I’ll try to get the hang of it!
I enjoy what you guys are up too. Such clever work and coverage!
Keep up the very good works guys I’ve you guys to my personal blogroll.
Hello! Would you mind if I share your blog with my zynga group?
There’s a lot of folks that I think would really enjoy
your content. Please let me know. Cheers
Your means of telling everything in this paragraph is in fact pleasant, all can without difficulty be aware of it, Thanks a lot.
I’m impressed, I must say. Seldom do I encounter a
blog that’s equally educative and amusing, and without a doubt, you’ve hit the nail on the head.
The problem is something too few men and women are speaking intelligently about.
Now i’m very happy that I found this during my search for
something concerning this.
A motivating discussion is worth comment. I think that you should publish more about this
issue, it might not be a taboo subject but usually people don’t speak
about these topics. To the next! Best wishes!!
Thank you for the auspicious writeup. It actually
was a enjoyment account it. Look complicated to more introduced agreeable from you!
By the way, how could we keep in touch?
We stumbled over here from a different page and thought I might as well check things out.
I like what I see so i am just following you. Look forward to finding out about your web page repeatedly.
My partner and I stumbled over here from a different web
address and thought I might as well check things out.
I like what I see so now i’m following you.
Look forward to checking out your web page
repeatedly.
Since the admin of this website is working, no uncertainty very rapidly
it will be well-known, due to its feature contents.
My developer is trying to convince me to move to .net from PHP.
I have always disliked the idea because of the costs.
But he’s tryiong none the less. I’ve been using Movable-type on various websites for about a year and
am concerned about switching to another platform.
I have heard great things about blogengine.net. Is
there a way I can import all my wordpress posts into it?
Any kind of help would be greatly appreciated!
Hey there! Do you use Twitter? I’d like to follow you if that would be okay.
I’m absolutely enjoying your blog and look
forward to new updates.
Hurrah, that’s what I was looking for, what a data!
present here at this website, thanks admin of this website.
I got this web site from my friend who told me concerning this web page and now this time I am browsing this website and reading very informative articles here.
Wow! After all I got a webpage from where I know how to in fact take valuable facts
regarding my study and knowledge.
Amazing! This blog looks exactly like my old one!
It’s on a entirely different subject but it has pretty much the same page layout and design.
Outstanding choice of colors!
This is a topic that’s near to my heart… Many thanks!
Where are your contact details though?
What’s up friends, its enormous article concerning teachingand fully
defined, keep it up all the time.
Hello, i think that i saw you visited my weblog thus
i came to “return the favor”.I’m trying to find things to improve
my website!I suppose its ok to use some of your ideas!!
After looking over a handful of the blog posts on your blog, I really appreciate your technique of
writing a blog. I bookmarked it to my bookmark webpage list and will be checking back in the near future.
Take a look at my web site as well and tell
me how you feel.
It’s very straightforward to find out any topic on web as compared to books,
as I found this paragraph at this web site.
Hi would you mind letting me know which web host you’re working with?
I’ve loaded your blog in 3 completely different browsers
and I must say this blog loads a lot faster then most.
Can you suggest a good internet hosting provider at a fair price?
Thanks a lot, I appreciate it!
There is definately a lot to know about this
issue. I like all of the points you’ve made.
fantastic points altogether, you simply won a logo new
reader. What may you recommend about your put up
that you just made some days ago? Any sure?
Thanks on your marvelous posting! I really enjoyed reading it, you may be a great
author. I will ensure that I bookmark your blog and will often come back later on. I want to encourage
continue your great posts, have a nice afternoon!
Hurrah, that’s what I was looking for, what a information! present here at this
website, thanks admin of this website.
I do not even know how I ended up here, but I thought this
post was good. I don’t know who you are but certainly
you are going to a famous blogger if you are not already 😉 Cheers!
Woah! I’m really digging the template/theme of this website.
It’s simple, yet effective. A lot of times it’s hard to get that
“perfect balance” between usability and appearance.
I must say that you’ve done a excellent job with this.
Additionally, the blog loads very quick for me on Firefox.
Excellent Blog!
Aw, this was a really good post. Finding the time
and actual effort to generate a superb article… but what
can I say… I put things off a lot and never seem to get nearly anything done.
hi!,I love your writing very so much! proportion we keep up a correspondence more approximately your post on AOL?
I need an expert in this area to solve my problem.
May be that’s you! Taking a look ahead to peer you.
I am truly grateful to the holder of this web site who has shared this great post
at here.
Ahaa, its nice conversation about this article here at
this weblog, I have read all that, so now me also commenting
at this place.
Genuinely no matter if someone doesn’t be aware of afterward its up to other users that they will help, so
here it happens.
I pay a quick visit daily a few web sites and websites
to read articles or reviews, but this website provides quality based articles.
In fact no matter if someone doesn’t understand after
that its up to other people that they will assist, so here it happens.
Look at my web page – raycon
Thanks to my father who informed me about this web site, this blog
is genuinely remarkable.
Hi would you mind letting me know which hosting company you’re working with?
I’ve loaded your blog in 3 completely different web browsers and I must say this blog loads
a lot quicker then most. Can you recommend a
good hosting provider at a fair price? Thanks a lot, I appreciate it!
Heya! I’m at work surfing around your blog from my new iphone
4! Just wanted to say I love reading through your blog and look
forward to all your posts! Keep up the excellent work!
I’m not sure where you are getting your info, but good topic.
I needs to spend some time learning much more or understanding more.
Thanks for excellent info I was looking for this information for my mission.
I’ll immediately grab your rss feed as I can’t to find your e-mail subscription link or e-newsletter service.
Do you’ve any? Please permit me realize in order that I may just subscribe.
Thanks.
Here is my web site … tracfone
Thanks for your marvelous posting! I actually enjoyed reading it, you could be a great author.I
will be sure to bookmark your blog and definitely will come back down the road.
I want to encourage that you continue your great posts,
have a nice afternoon!
Feel free to surf to my blog tracfone
I for all time emailed this website post page to all my associates, for the reason that
if like to read it next my friends will too.
I am really loving the theme/design of your blog.
Do you ever run into any internet browser compatibility problems?
A couple of my blog audience have complained about my site
not working correctly in Explorer but looks great
in Safari. Do you have any tips to help fix this issue?
Just desire to say your article is as astounding. The clarity in your
post is just cool and i can assume you are an expert
on this subject. Fine with your permission let me to grab your feed to keep up to date with forthcoming post.
Thanks a million and please carry on the rewarding work.
Wow, this piece of writing is fastidious, my sister is analyzing these kinds of things,
so I am going to convey her.
I’m amazed, I must say. Rarely do I come across
a blog that’s both equally educative and engaging, and without
a doubt, you’ve hit the nail on the head. The problem is something too few folks are speaking intelligently
about. I am very happy that I stumbled across this during my
hunt for something relating to this.
my web site: special
When I read an article on this topic, bitcoincasino the first thought was profound and difficult, and I wondered if others could understand.. My site has a discussion board for articles and photos similar to this topic. Could you please visit me when you have time to discuss this topic?
I just like the helpful information you supply to
your articles. I’ll bookmark your blog and check again right here frequently.
I’m somewhat certain I’ll be told many new stuff right
here! Good luck for the following!