" Tzom Kal ." Kungumyalezo olula wesiHeberu ovame ukusetshenziselwa ezinsukwini zamaJuda okusheshayo okuthi, ngokweqile, kusho "ukusheshisa okulula." Yiqiniso, lokho kusho kalula kunokwenziwa, ikakhulukazi ku-Yom Kippur noTisha B'Av, amahora amabili amahora okudla ngesikhathi sonke ukudla nokuphuza kungavunyelwe.
Ukukhathazeka okuncane - isisu esidabukayo, ikhanda elincane, umlomo owomile - kufanele silindeleke, futhi kungasisiza nokuba sisizwe emaphakathini alabo abahluphekile noma abaphikisana nokungavikeleki kokudla ngenkathi becabanga ngezibusiso eziningi kithi izimpilo.
Kodwa uma sizizwa silambile ngokweqile noma sigula, kungaba nzima kanzima ukugxila emsebenzini wokomoya wosuku. Ngakho uzila kanjani kahle - futhi uhlale kahle - ku-Yom Kippur, Tisha B'Av, noma ngisho nezinsuku ezimfushane ezisheshayo ezenzeka kulo nyaka? Nawa amanye amathiphu angakusiza ukwenza lokho nje.
1. Hlanganisa!
Iningi lokukhathazeka esikuzwayo ngesikhathi sokuzila ukudla kungenxa yokungaphansi kwe-hydration. Kalula nje, isidingo sethu esifushane sokuphila samanzi sinamandla kakhulu kunesidingo sethu sokudla. (Eqinisweni, ucwaningo lubonisa ukuthi sivame ukungachazi kahle ukoma wendlala, futhi sivame ukufinyelela ukudla okulula ngaphambi kwamanzi, ukulimaza impilo yethu yonke.) Indlela engcono kakhulu yokunciphisa ukuhlukumeza ukungena ngokusheshisa kahle. Esikhathini sesonto eliholela ekuzijimeleni, zama ukuphuza izingilazi eziningi zamanzi ngosuku.
Khumbula ukuthi ngenkathi uzizwa ukomile, cishe usuvele usuphelile amandla, ngakho-ke uma uthola ukoma, kungaba uphawu lokuthi kufanele wenze umzamo wokuphuza kancane kancane.
Amanzi ashahleni (okukhanyayo noma namanje) yi-hydrator engcono kunazo zonke, kodwa ungakwazi ukunambitheka ngemifino, izithelo zezithelo, i-juice, noma i-herbal tea uma lokho kukugqugquzela ukuba uphuze.
Ngakho wazi kanjani ukuthi uphuza okwanele ngokujwayelekile? Uma umchamo wakho uphuzi ophuzi ukuze ucacise futhi awunakho iphunga elimnandi, usuhle kahle.
(Qaphela ukuthi amavithamini athile, imithi noma ukudla okunjenge-asparagus kungashintsha okwesikhashana umbala noma iphunga lomchamo wakho.) Futhi, uma ungajwayele ukuphuza amanzi anele, kuzodingeka uhambe endlini yokugezela njalo - ekuqaleni. Namathela nge-hydration ejwayelekile, futhi umzimba wakho uzokulungisa; ngemuva kwezinsuku ezimbalwa, uzohamba kancane, kodwa ngobuningi.
2. Tlola i-Caffeine
Ukuhoxiswa kwe-caffeine kungenye imbangela enkulu ngemuva kokuzila ukudla - ikakhulukazi ikhanda elibi kakhulu kanye nesicashu. Uma ungumkhombe wekhofi (noma uma uphuza okuningi kwesiphuzo se-soda noma i-caffeinated energy), kuwumqondo omuhle ukubuyisela emuva ukusetshenziswa kwakho ekuqaleni kweviki ngaphambi kokushesha. Zama ukuqala ikhofi ye-café, noma ushintshela itiye elimnyama, bese uhambisa itiye eliluhlaza, eline-caffeine encane.
3. Yidla Smart Ngaphambi Kokushesha
Njengomgijimi ngaphambi komcimbi wokukhuthazela, ufuna ukwakha izitolo zakho ze-glycogen ukuze umzimba wakho unamandla okuthinta ukushesha. Qala usuku ngekusasa elihle, lokudla okusanhlamvu lonke, njenge-oatmeal noma i- quinoa iphariji enezithelo namantongomane. Ukudla ukudla okunempilo, okunomsoco emini - cabanga izithelo ezinamanzi ngamantongomane noma u-wheat pita ogcwele ne-hummus ne-cucumber tincetu. Kwasemini, zama isobho eliphansi-sodium ngesidlo se-pasta noma isaladi yezinhlamvu .
Ngokuqondene nesidlo sangaphambi kwesikhathi, zama ukungawugijimi. Kuvame ukuzama ukudla ngangokunokwenzeka ngaphambi kokuba iholidi liqale, ngomzamo wokugwema indlala ngesikhathi sokusheshisa. Kodwa ukuzwa ngokweqile kungahle kungakhululekile, futhi kungenza kube nzima ukufaka amanzi. Ngaphezu kwalokho uma udla kakhulu, ushukela wegazi lakho lizosiza, futhi umzimba wakho uzokuphendula ngokuxosha i-insulin ukuze uyibeke esimweni esihle, okuzokwenza ube nomuzwa olambile futhi! Thatha isikhathi sakho, ulinganise indlela ozizwa ngayo, futhi udle uze unelisekile, kodwa hhayi okugxiliwe.
Khetha ukudla okune-fiber, i-carbohydrate esemgangathweni, amafutha enempilo afana namafutha omnqumo, namaprotheni okutshala, njengama-pasta okugcwele okusanhlamvu, amalenti, noma ubhontshisi. Lezi zizokwenza umsebenzi omuhle wokunikeza amandla omzimba wakho amandla ngesikhathi sokusheshisa. Zama i-pasta ngemifino egosiwe nama- chickpeas agcozwe ngamafutha omnqumo.
Gwema inani elikhulu lamaprotheni ezinkomo, okungaholela ekudambiseni amanzi. Iqanda elinzima elibilisiwe noma i- omelet encane kuyinto enhle, elula. I-Melon, i-ananas, ama-apula noma amapheya ayizinqumo ezihlakaniphile ze-fiber-rich, hydrating dessert.
Futhi qiniseka ukuthi weqa u-salt shaker - i-sodium eningi kakhulu ingenza uzizwe ukomile ngesikhathi sokushesha. Ngaphandle kokuthi udla ukudla okunomsoco, akudingeki ukuba ugweme usawoti ngokuphelele - kancane kancane kuzokusiza ukuba uhlale u-hydrated. Kodwa khumbula ukuthi i-sodium iyinxenye engokwemvelo yokudla okuningi, futhi ikhona ngokudla okwesabekayo kokudla okucutshungulwa, ngakho akudingeki uyifake esidlweni.
4. Yiba ne-Plan Up-Up
Ukuzila ukudla kungase kungakhululekile, kodwa akuhlosiwe ukuba kube yinto ehlukumezayo, futhi akufanele neze kube yingozi. Uma unesifo sezempilo noma ugula, zidinga imithi ephazamisa amazinga egazi legazi noma kufanele uthathwe ngokudla, ukhulelwe, uhlengikazi, noma usanda kubeletha, thatha isikhathi sokukhuluma no-rabbi othembekile nodokotela noma umbelethisi wakho mayelana nanoma yikuphi ukukhathazeka onakho mayelana nokuzila noma ukubhekana nemigomo yakho yesiguli.
Uma ngabe welulekwe udokotela wezokwelapha ukuthi ukuzila kuyingozi kuwe, akufanele ubeka engozini impilo yakho ngokuzila ukudla noma kunjalo.
Uma uqala ukuzizwa ugula ngesikhathi sokudla noma okudingeka udle, ngokuvamile kubhekwe njengokwakheka kakhulu ku- shiurim (isilinganiso esilinganiselwe, ngokuvamile esingaphansi kwesiguli) ngezikhathi okungenani imizuzu engu-9. Uma kunesidingo, izikhathi zinganciphisa zonke imizuzu emihlanu. (Khuluma nomfundisi wakho ukuze uthole isiqondiso esithile emithethweni ye- shiurim .) Ezimweni eziphuthumayo, lokhu akufanele - umuntu osengozini esiseduze kumele adle noma aphuze kunoma iyiphi indlela edingekayo ukuze azinze noma abuyisele impilo yakhe.
Izingane ezingaphansi kwesibhamu noma i-bat mitzvah yobudala (abafana abayishumi nambili, abayishumi nambili ngamantombazane) akufanele bazilawule. (Ngonyaka odlule, bangase bazame ukuzila ukudla ingxenye ethile yosuku uma izingane zabo zivuma futhi uma zingathanda "ukuzijwayeza.") Ukuphazamiseka kwe-Rookie kufanele kuhlolwe ngezibonakaliso zokuphelelwa amandla, ukugula noma ukungazi kahle.
Khumbula ukuthi uma uzimisele ukuzila ukudla, kungaba nzima kakhulu ukuthola ikhanda lakho elizungezile umqondo wokuwaphula ngaphambi kwesikhathi. (Cishe njalo ngonyaka, ngibone okungenani umuntu oyedwa uyaphela noma awele - noma ngaphezulu, kufanele athathwe esibhedlela - ngoba balinde isikhathi eside kakhulu ukuba baphuze noma badle ukudla okuncane.) Iningi lethu ukuphatha kahle usuku ngaphandle kokudla nokuphuza ngaphandle kwenkinga. Kodwa uma kukhona isimo esingase sishintshe ikhono lakho lokuzila naphezu kwesifiso esiqotho sokwenza kanjalo, kubalulekile ukuxoxa ngayo nomeluleki othembekile, bese uqala ukuzivumelanisa ngokwakho ukuthi kungenzeka ukusebenzisa i- shiurim noma ngokunye ukuphumula ngokushesha uma kudingeka . Cela imininingwane mayelana nokuthi izibonakaliso nezimpawu zifuna yini ukuphula ngokushesha, ngakho akudingeki ukuba uqagele ngesikhathi sokuthi kuphephile yini ukuqhubeka. Sethemba, ngeke kube yinkinga, kodwa umuntu akufanele azizwe ukucindezeleka okwengeziwe uma kuba eyodwa.
5. Amathiphu for the Post-Fast Feast
Kunokuba uguqule amanzi, qala kancane kancane okuthile okufakelwa amanzi kanye ne-electrolyte. Zama ucezu lwamanoni noma amanye amagilebhisi, ingilazi encane yejusi noma itiye encane uju.
Thatha isikhathi sakho ngokudla. Kulula ukufaka izinqwaba zokudla emaqenjini ethu bese udla masinyane, kodwa kunempilo kakhulu futhi kujabulise kakhulu ukunciphisa nokudla ukudla kanye nenkampani. Izinzwa zakho ziyophakama emva kokuzila ukudla, ngakho-ke sebenzisa ithuba lokujabulela ngempela ama-flavour, ama-aromas, kanye nokuthungwa kokudla. Kungenzeka ukuthi uthole ukuthi unelisekile ngokushesha kunalindelekile.