El Doctor David Sznajderhaus explica y recomienda, en una de sus columnas habituales en Vis á Vis, cómo prepararse, qué comer en la previa y cómo finalizar el ayuno de Iom Kipur.
El día previo a Iom Kipur
Ayunar y volver a comer al día siguiente puede causar una sensación desagradable en el cuerpo, por lo que es aconsejable prepararse para ello.
Durante el día previo al ayuno, se recomienda comer comidas ligeras con productos alimenticios naturales sin procesar, pescado, frutas, verduras o semillas, nueces, lácteos y muy pequeñas cantidades de pollo o carne.
Para prevenir la sed, es recomendable beber mucha agua y reducir las bebidas con cafeína como el té, café, bebidas cola y alcohólicas, la ingesta de sodio durante las comidas evitando sopas instantáneas, salsas, o alimentos procesados con alto contenido de sodio.
Leer más: Este miércoles al atardecer comienza Iom Kipur, el día más sagrado del pueblo judío
¿Qué es conveniente comer?
Los hidratos de carbono proporcionan energía al cuerpo por lo que es bueno consumir pan de trigo integral, arroz integral, calabaza, etc. Estos carbohidratos se metabolizan más lentamente, lo que da una sensación de saciedad más duradera. El cuerpo reacciona bajando la secreción de insulina y la sensación de hambre. Contrariamente a lo que suele ocurrir después de ingerir azúcares, panes, postres o tortas de harina blanca.
Las proteínas son los componentes básicos del cuerpo por lo que también es bueno consumir pollo, pescado, huevos duros, carne de vaca y similares que aumentan y extienden la sensación de saciedad, siempre en porciones pequeñas y adecuadas. Quien no es amante de las carnes, puede consumir proteínas en las legumbres, tofu, semillas de sésamo, almendras, nueces, semillas de girasol, semillas de calabaza. En general es bueno incluir una ensalada de frutas, verduras cocidas y un plato de proteínas.
Muy importante es comer despacio y dejar de comer cuando se alcanza la sensación de saciedad.
El propósito de esta cena es proporcionar energía a corto plazo y llenar las reservas de energía a largo plazo.
Después del ayuno
Se recomienda ‘romper’ el ayuno con agua, una bebida no gasificada, un te y algo sólido como una porción de un budín liviano o una rebanada de pan integral untada con un queso suave. Después de unos 30 minutos, una sopa de verduras con una pasta del tipo de ravioles de verdura o ricota. También puede ser fideos con salsa liviana o una pequeña porción de carne blanca hervida. El día siguiente del ayuno, ya volver a la alimentación habitual.
Recuerden que una buena comida debe ser mixta, variada, verduras, carnes blancas y frutas en pequeñas porciones, pocas grasas y azúcares, ambiente sereno, sin diarios ni TV, charla en voz calma, alrededor de una mesa. Eso hará que nuestro cuerpo y mente pongan la energía en la digestión y no en los problemas. Cuidando la alimentación, nos cuidamos nosotros.
Dr David Sznajderhaus. MN 70.630
Escribir a: [email protected]
Web: DocTerapi
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