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What is forbidden and what is allowed: this is how you will pass the fast in peace Israel today

2020-09-26T22:02:49.978Z


| FoodThe way to pass the Yom Kippur fast successfully is in proper conduct in the hours before and in the hours after. Yom Kippur fasting is a time for soul-searching, spiritual cleansing and deepening of the soul. Alongside the spiritual work this day is accompanied by fasting which is very physical which for many of us is accompanied by apprehension. Fasting is not an easy move no matter how we loo


The way to pass the Yom Kippur fast successfully is in proper conduct in the hours before and in the hours after.

Yom Kippur fasting is a time for soul-searching, spiritual cleansing and deepening of the soul.

Alongside the spiritual work this day is accompanied by fasting which is very physical which for many of us is accompanied by apprehension.

Fasting is not an easy move no matter how we look at it.

Fasting can be more or less difficult and still, it should be given the proper respect and properly prepared so that it passes without excessive difficulty and of course - in good health.

Our goals, then, are to repel the feeling of hunger and thirst as much as possible.

To achieve these goals there are some moves we can easily make.

Three things to do to get through the fast safely

Arrange the meals - before we go over the foods that are worthwhile or not worth eating one should be frustrated with the way we eat.

Our eating frame on this day is definitely important.

To ensure adequate food intake Arrange your meals differently, try to eat breakfast and other small meals throughout the day, the lunch is worth reducing in order to eat a larger break meal (and it will be the main meal of the day).

Try to leave enough time for your break meal to have time to eat your meal in peace and quiet.

Variety of carbohydrates - The carbohydrate family that includes grains, legumes, fruits and vegetables is a dominant family in our diet - and rightly so!

Carbohydrates give us energy not only for performing activities but also for thought processes, since carbohydrates are the food source that nourishes our brains.

In this family there are many types of foods some of which are richer and less in dietary fiber.

The role of dietary fiber, among other things, is a slower release of energy.

Try to include high-fiber foods in your daily diet so that the energy from them is released slowly so that you will feel good for a longer period of time during the fast.

A dish of lentils, salad or even wholemeal bread are good examples of rich bases.

Do not give up protein - in the run-up to fasting, we tend to place great emphasis on eating carbohydrates and sometimes forget about other food components that are also important not only for fasting but also for our overall health.

Protein-rich foods, like high-fiber foods, also soak up a feeling of satiety over time.

In order not to feel heavy try to choose foods rich in protein and low in fat like fish, chicken or plant protein like tofu.

So it is actually worthwhile to eat a full meal that includes all the staples taking into account their type.

Drink throughout the day - our fear of thirst is natural, and yet the solution is to never drink a large amount of water at once before the fast begins.

We all know this and yet most of us do.

Psychologically- we feel we are doing something physiologically not really helpful.

Drinking plenty of water at once will only make us visit the bathroom frequently.

Drinking water should be done in small amounts gradually so that they can be absorbed.

Then the question arises: how much water should be drunk per day?

Well, the answer depends on age and sex but on average for women it is important to drink 2.5 liters which is 8-10 glasses of water per day and for men it is better to drink about 3.5 liters which is 10-12 glasses of water. 

3 things you should not do to go through the fast in peace

Avoid spicy foods - Foods rich in salt, spicy or sweet seasoning can make you feel thirsty throughout the day, even if you do not feel it immediately at the end of the meal.

So be sure to consume cleaner foods throughout the day in the intermittent meal.

Yes, this also includes avoiding sugary drinks and juices.

Do not drink caffeinated beverages - If you are used to drinking a large number of caffeinated beverages throughout the day now will be a good time to stop so as not to catch a headache during fasting.

Caffeine withdrawal, in particular, is accompanied by symptoms that may make fasting difficult for you.

It is better to deal with the headache before entering while you can drink and eat as opposed to coping while fasting.

Do not train trees on the day of the fast - as is well known, exercise leads to depletion of energy stores and greater loss of fluids.

Therefore, performing an intense workout on the day of the fast may cause a severe feeling of hunger or thirst to appear earlier during the fast so it is not recommended to do so.

If you are a very active type, consider a moderate and short workout that will only move the body.

Save your athletic performance improvement for another day.

Breaking the fast

The veterans of the Yom Kippur fast already know that breaking the fast is done with a cake.

And frankly, that's right.

You should return to eating gradually so you should make a reverse meal.

Eat something small that contains some sugar to raise blood sugar levels and feel good.

Then sit down and eat a full meal.

pay attention!

Fasting is not an opportunity to diet or save calories, does not endanger our awe.

Eating a cake or drinking tea with a little sugar will raise blood sugar levels and translate into us feeling good, so the thought of giving up a meal may jump to our heads.

This is a dangerous thought because when blood sugar levels drop we will feel very bad.

Skipping a meal may even pose a health risk the next day.

This does not have to be a huge 20-course meal, you can also settle for a soup based on legumes or a regular main meal.

Mostly you will refill your energy stores to get up the next day strong healthy and ready for the new year.

The Anne Gaiman Foundation is a clinical nutritionist, fitness trainer and television presenter

Source: israelhayom

All news articles on 2020-09-26

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