چگونه در ماه رمضان سلامت بدن را حفظ کنیم؟
اگر روزهداری با برنامهریزی دقیق و درست انجام شود علاوه بر آثار معنوی فواید جسمانی زیادی را هم برای روزهداران به همراه دارد. برخی از افراد تصور میکنند که مصرف مایعات زیاد در وعده سحری میتواند مانع از بروز تشنگی در طول روز شود در حالی که این باور اشتباه است، زیرا اگر آب زیاد در هنگام سحری بنوشیم کلیهها بیشتر فعالیت میکنند و آب بیشتر از بدن دفع میشود؛ بنابراین در طول روز احساس تشنگی میکنیم.
روزهداری برای گروههای حساس
گروههای حساس مانند مبتلایان به دیابت نوع یک و ۲، مشکلات گوارشی، بیماریهای قلبی و عروقی و افرادی که باید داروهای خود را سر ساعت مشخصی و به طور منظم مصرف کنند باید پیش از اقدام به روزهداری با متخصص تغذیه یا پزشک خود مشورت کنند. روزهداران در فاصله بین افطار تا سحری باید از همه گروههای غذایی در حد متعادل استفاده کنند. مصرف نانهای کامل و سرشار از فیبر مانند نان جو و سنگگ برای روزهداران ضروری است؛ روزهداران همچنین باید از لبنیات کم چرب و کم نمک استفاده کنند؛ لبنیات سدیم بالایی دارند بنابراین باید در استفاده از آنها در ماه رمضان احتیاط شود؛ مصرف زیاد لبنیات باعث دفع آب بدن و تشنگی در طول روز میشود.
روزهداران باید انواع فرآوردههای پروتئینی مانند گوشت قرمز، سفید و حبوبات را مصرف کنند؛ گوشت قرمز سدیم بالایی دارد بنابراین باعث دفع آب بدن میشود؛ روزهداران باید بیشتر از ماهی و مرغ استفاده کنند، البته مصرف حبوبات هم در ماه رمضان نباید فراموش شود.
راهکارهایی برای حفظ آب بدن در ماه رمضان
روزهداران باید در فاصله بین افطار تا سحر از سبزیجات و میوهها استفاده کنند، زیرا این گروه از مواد غذایی آب را در خودشان نگه میدارند و به تدریج در طول روز آزاد میکنند بنابراین افراد کمتر دچار تشنگی در هنگام روزهداری میشوند، هندوانه، طالبی و خربزه از جمله مناسبترین میوهها در ماه رمضان هستند، زیرا این میوهها آب زیادی دارند و سرشار از ویتامینها و مواد معدنی هستند؛ روزهداران نباید از میوههای خیلی شیرین در ماه رمضان استفاده کنند، چراکه موجب تشنگی افراد در طول روز میشود.
روزهداران در ماه رمضان باید مصرف قندهای ساده را به حداقل برسانند و بیشتر کربوهیدراتهای پیچیده (کمپلکس) مانند نان سنگگ یا نانهایی که حاوی فیبر هستند، استفاده کنند؛ مصرف ترشیجات هم در این ماه به علت نمک بالا باید کاهش پیدا کند.
نکات طلایی برای روزهداران
روزهداران در ماه رمضان به ویژه در وعده افطار نباید پرخوری کنند، آنها باید روزه خود را با مایعات ولرم و ۲ عدد خرما بشکنند و چند ساعت پس از افطاری شام را مصرف کنند؛ روزهداران و به ویژه روزه اولیها باید برای سحری بیدار شوند، برخی از افراد شام را دیر وقت میل میکنند و دیگر برای سحری خوردن بیدار نمیشوند در حالیکه این کار اشتباه هست.
مصرف قهوه، نوشابه و چای پر رنگ در ماه رمضان ممنوع
روزهداران در این ماه نباید نوشیدنیهای کافئیندار مانند قهوه، نوشابه و چای پررنگ مصرف کنند، کافئین آب بدن را دفع میکند بنابراین افراد در طول روز با تشنگی مواجه میشوند؛ نوشیدن چای کمرنگ در ماه رمضان برای روزهداران ضرری ندارد.
روزهداران در وعدههای سحر و افطار باید از مصرف غذاهای پرچرب و سرخ شده پرهیز کنند، استفاده از این مواد غذایی علاوه بر ابتلا به بیماریهای قلبی و عروقی باعث تشنگی در طول روزهداری هم میشود، بنابراین روزهداران باید غذاهای کمچرب، بخار پز یا آبپز میل کنند.
غذاهای شور مانند تخمه و آجیلهای بو داده شده هم در ماه رمضان باید کمتر مصرف شوند.
دور مصرف زولبیا و بامیه را در ماه رمضان خط بکشید
معمولاً از روغنی که چندبار مصرف شده است برای تهیه زولبیا و بامیه استفاده میشود، این روغنها اسیدهای چرب ترانس و اشباع بالایی دارند، بنابراین این اسیدها به درون بافت زولبیا و بامیه نفوذ و افراد را به اختلالات قلبی و عروقی دچار میکنند، از سوی دیگر شیرینی زولبیا بامیه هم بیش از حد بوده و طبیعی نیست؛ این شیرینی نه تنها باعث رفع تشنگی نمیشود بلکه افزایش تشنگی و عطش را هم در طول روزهداری به همراه دارد.
خرما سرشار از آهن، پتاسیم، منیزیم، فسفر و ویتامینهای گروه B و جایگزین مناسبی برای زولبیا و بامیه بوده، زیرا هضم و جذب آن خیلی آسان و قندش طبیعی است. روزهداران باید حداقل ۳۰ دقیقه پس از مصرف سحری بخوابند تا با مشکلات گوارشی مانند رفلاکس معده روبرو نشوند.
نکاتی که روزه اولیها باید در نظر بگیرند
افرادی که روزه اولی هستند و احساس میکنند که توانایی گرفتن روزه را ندارند باید پیش از روزهداری با متخصصان تغذیه و مراجع تقلید مشورت کنند، این اشخاص اگر دچار علائم افت قند خون، مانند تب و لرز، احساس گیجی و توهم شوند باید بلافاصله روزه خود بشکنند؛ روزه اولیها باید مایعات به حد کافی مصرف و از نوشیدن زیاد آب در وعده سحر خودداری کنند.
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