לתזונה נכונה לפני ואחרי הצום יש חשיבות עליונה במידה ונרצה לעבור זאת ללא תחושת תשישות או עייפות. על אילו מזונות תצטרכו להקפיד לפני ואחרי? על מה רצוי לוותר? ואיך להימנע מתחושה לא נעימה בקיבה? 10 טיפים שיעזרו לכם לעבור את הצום בשלום ובבטחה.
עוברים את הצום בשלום
1. הקפידו על צריכה של לפחות 8 עד 10 כוסות מים ביום שלפני הצום.
2. מומלץ לאכול דגים על פני מוצרי בשר מכיוון שקצב עיכול הבשר מתעכל לאט יותר ומרקיב במעיים, דבר הגורם לתחושת גירוי המתורגמת לתחושת רעב. הדגים נספגים מהר יותר והתחושה שלכם גם תהיה שונה.
3. ביום הצום הקפידו לאכול מזון עשיר בירקות וזאת בכדי להגביר את כמות הסיבים התזונתיים בארוחה. הסיבים התזונתיים מאיטים את ספיגת הפחמימות לדם ושומרים על יציבות רמות הסוכר. גם האפשרות של אכילת פחמימות מורכבות נהדרת מאחר וגם הם מכילים כמות גדולה יותר של סיבים תזונתיים. מאכלים כגון: כוסמת, אורז מלא, בורגול. פסטה מחיטה מלאה וכו'.
4. במצב של עומס חום מומלץ להיחשף פחות לשמש בכדי לאבד כמה שפחות נוזלים. הקפידו לשהות במקומות מוצלים וקרירים יותר.
5. המעיטו בפעילות גופנית ביום הצום מאחר והפעילות הגופנית גם כן תגרום לאיבוד מוגבר יותר של נוזלים ובכך להתבטא בתחושת צמא גם לאחר הארוחה המפסקת.
6. הימנעו מצריכת קפאין הנמצא בקפה, בתה ובקולה. קפאין הינו חומר משתן הגורם ליציאה מוגברת של נוזלים מהגוף. הפחיתו ביום שלפני וביום הצום.
7. בארוחה המפסקת הקפידו לאכול ארוחה רגילה ולא כבדה בכדי למנוע תחושת כבדות במערכת העיכול.
8. הפחיתו את צריכת המשקאות המוגזים, דברי מתיקה, אוכל חריף או פיקנטי, עוגות שמרים, אוכל מטוגן ומלוח. כל אלה או חלקם יגרמו לכם לתחושת צמא, כבדות ועייפות. תה עם נענע, זנגביל או קמומיל יכול לסייע לתחושת הקלה.
9. בארוחה המפסקת הקפידו על שילוב של מנת חלבון כמו: דגים או חלבון מהצומח (שילוב של דגן וקיטניה – אורז מלא ועדשים או אפונה עם ירקות) יחד עם פחמימות מורכבות כגון: תפוחי אדמה, בטטה, לחם מלא, אורז מלא וכדומה. מזון מלא יעניק לכם את תחושת השובע לאורך זמן וימנע מגופכם מצבים של עייפות, תשישות וחולשה במהלך הצום.
10. בסיום הצום הזינו את הגוף בנוזלים. התחילו בתה ירוק או מים חמים ושלבו זאת עם קרקר, פרוסת לחם עם ריבה או ביסקוויט ממותק. המתינו כ-20-30 דקות ואז ניתן לאכול את הארוחה המלאה.
צום קל וחתימה טובה!
מערכת כושר ישראל
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