10 principe të ushqimit të drejtë në muajin e Ramazanit
Hyrje
Agjёrimi pa respektuar principet e ushqimit tё drejtё jo vetёm qё nuk garanton shёndetin e njeriut, por mund tё rrezikojё shёndetin e tij. Nganjёherё vёrejmё se disa nga agjёruesit pas muajit të Ramazanit pёrballen me shtimin nё peshё, rritjen e yndyrёs nё gjak, daljen jashtё kontrollit tё diabetit, problem nё sistemin e tretjes apo problem nё pjesё tё trupit. Pёr kёtё arsye ёshtё e domosdoshme qё agjёruesit e dashur tё njihen me principet e drejta tё ushqimit gjatё muajit tё Ramazanit dhe t’i shfrytёzojnё kёto principe.
Principet mё tё rёndёsishme nё kёtё drejtim
1) Ushqimi qё pёrdoret nё muajin e Ramazanit tё jetё i thjeshtё dhe nuk duhet tё ndryshojё shumё me ushqimin e pёrditshёm tё agjёruesit.
2) Edhe nё muajin e Ramazanit, ashtu si gjatё gjithё vitit duhet tё hani 3 vakte nё ditё: Iftari, darkёn dhe syfyrin.
Nё fakt, nuk ekziston nevoja e eliminimit tё asnjё vakti ushqimi, por agjёruesi duhet tё hajё tё paktёn 20% mё pak ushqim sesa nё periudhat e tjera tё vitit dhe kjo i lejon trupin tё djegё yndyrat e tepёrta.
3) Agjëruesit duhet të përdorin ushqime të larmishme, sepse çdo ushqim përmban lëndët ushqimore të nevojshme për shëndetin e trupit.
Në fakt, ushqimi i agjëruesit duhet të përmbajë 5 grupet kryesore të ushqimeve të cilat janë:
* Buka, patatja dhe drithërat e tjera
* Mishi, peshku, veza dhe vaji
* Qumështi dhe bulmetet
* Frutat
* Perimet
4) Në periudhën mes iftarit dhe syfyrit pini shumë ujë (8-12 gota). Kjo ndihmon në evitimin e diarresë, në eliminimin e lëndëve helmuese dhe të lëndëve të dëmshme për trupin dhe në sistemin e procesit të metabolizmit. Kjo është tepër e rëndësishme sidomos për të sëmurët që vuajnë nga gurët në veshka.
5) Ushqimet të pasura me fibra, frutat, perimet, dhe drithërat. Rëndësia e kësaj lënde ushqimore qëndron në faktin se:
a) Përmbajnë karbohidrate të komplikuara.
b) Relativisht përmbajnë pak kalori.
c) Plotësojnë nevojën e përditshme të trupit për fibra (rreth 20-30 gramë fibër).
ç) Treten me qetësi nga trupi dhe përhapen ngadalë në gjak çka mundëson agjëruesit të jetë i ngopur për një kohë të gjatë.
d) Kryesisht përmbajnë vitamina (vitamina C dhe B) si dhe hekur që janë tepër të dobishme për trupin. Nga ushqimet që përmbajnë fibra mund të përmendim, miellin, pataten, perimet dhe pothuajse të gjitha fibrat.
6) Ngrënia ngadalë dhe përtypja e plotë e ushqimit si dhe ndalimi para ngopjes së plotë siç ka porositur Profeti dhe Imamët e ndritur, është një nga principet e rëndësishme të ngrënies së ushqimit në muajin e Ramazanit ashtu si dhe në muajt e tjerë të vitit.
7) Gjatë muajit të Ramazanit patjetër konsumoni lloje të ndryshme perimesh dhe frutash si karrota, limon, sallatë jeshile, lakër dhe lulelakër. Këto lëndë kanë edhe një veçanti tjetër të rëndësishme dhe janë anti-kanceroze.
8) Përdorni mish dhe dhjamë, mish pule pa lëkurë, bulmete pa yndyrë dhe përpiquni të mos përdorni yndyra shtazore që bëhen shkak për rritjen e kolesterolit në gjak.
9) Evitoni përdorimin e ushqimeve të gatshme (Fast Food) të përgatitura jashtë si picë, hamburger etj.
10) Gjatë ngrënies së ushqimit mos përdorni vaj të ngrirë. Përdorni më shumë ushqime të ziera dhe vaj vegjetal.
Është shumë më mirë që në muajin e Ramazanit të mos përdorni ushqime të skuqura, sepse përveç shtimit të yndyrave në gjak, bëhen shkak për çrregullimin në aparatin tretës, në krijimin e ulcerës në stomak dhe për rritjen e peshës.
Duhet të përdorni kalciumi të mjaftueshëm. Kalciumin mund ta siguroni nëpërmjet bulmetrave pa yndyrë dhe nëse kjo plotëson nevojat tuaja, nën këshillimin e mjekut të përdorni medikamente të ndryshme.
Autorë:
Ali Jazdinezhad dhe
Sejed Ramazan Mohsenpur
Huazuar nga libërthi: “Udhëzues shëndetësor për muajin e bekuar të Ramazanit”, përktheu: Almir Shakollari, botues: “Fondacioni Kulturor Saadi Shirazi”, Tiranë 2002, fq. 5-7.
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