{"id":72845,"date":"2021-04-16T13:51:24","date_gmt":"2021-04-16T11:51:24","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/celebre-ramadan-de-la-manera-mas-saludable\/"},"modified":"2022-11-09T20:37:55","modified_gmt":"2022-11-09T18:37:55","slug":"celebre-ramadan-de-la-manera-mas-saludable","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/celebre-ramadan-de-la-manera-mas-saludable\/","title":{"rendered":"Celebre Ramad\u00e1n de la manera m\u00e1s saludable"},"content":{"rendered":"<p><strong>Haga una pausa y celebre el poder de las conexiones significativas y de su mente. <\/strong><\/p>\n<p>SHA se suma al mes sagrado del Ramad\u00e1n compartiendo los mejores consejos de los expertos, desde la nutrici\u00f3n hasta el ejercicio, pasando por el mindfulness.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Comer sano durante las horas en que no se ayuna<\/strong><\/p>\n<p>Durante el mes de Ramad\u00e1n, cuando llega el atardecer es comprensible querer comer comidas y alimentos pesados. Pero, si sigue las siguientes pautas de nuestros expertos en nutrici\u00f3n, ser\u00e1 mucho m\u00e1s f\u00e1cil comer sano durante las horas de no ayuno.<\/p>\n<ol>\n<li>Evite la cafe\u00edna en el Suhoor ya que har\u00e1 que el cuerpo se sienta m\u00e1s deshidratado r\u00e1pidamente. En su lugar, beba zumos de verduras con ingredientes hidratantes como apio, pepino, manzana, zanahoria, sand\u00eda y lim\u00f3n.<\/li>\n<li>Rompa el ayuno lentamente, no consuma una comida muy grande inmediatamente. Deje que su cuerpo se adapte y coma peque\u00f1as porciones.<\/li>\n<li>Aseg\u00farese comer alimentos frescos en lugar de los altamente procesados. Los alimentos frescos tienen m\u00e1s energ\u00eda y le mantendr\u00e1n fresco y nutrido durante m\u00e1s tiempo.<\/li>\n<li>Coma carbohidratos complejos, ya que liberan energ\u00eda lentamente durante las largas horas de ayuno. Incluya cebada, trigo, avena, mijo, jud\u00edas, lentejas y arroz basmati integral. Los alimentos ricos en fibra tambi\u00e9n se digieren lentamente. Incluya frutos secos y semillas, lentejas, alubias y frutas como higos, ciruelas pasas, peras y bayas.<\/li>\n<li>Incluya comidas con un alto contenido en agua para ayudarle a mantenerse hidratado, como pepinos, lechuga, r\u00e1banos, coliflor, br\u00f3coli, apio, mel\u00f3n, sand\u00eda, fresas, manzanas y verduras de hoja verde.<\/li>\n<\/ol>\n<p>De la cocina de nuestro Chef a su mesa. Esta es una receta para reunirse en torno a la mesa con alimentos sabrosos, sanos y sostenibles que act\u00faan como centro de atenci\u00f3n, perfecta para las reuniones despu\u00e9s del ayuno.<\/p>\n<p><iframe loading=\"lazy\" title=\"RECIPE | RED SHRIMPS WITH BUTTERNUT SQUASH AND SPICES\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/pMRJ4BpsKb0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Encontrar la relajaci\u00f3n y abrazar el bienestar espiritual<\/strong><\/p>\n<p>Entre el ayuno de todo el d\u00eda y las cenas al atardecer durante el Mes Sagrado, encontrar la relajaci\u00f3n y el descansar bien puede ser dif\u00edcil. El Ramad\u00e1n es una oportunidad para hacer una pausa y reflexionar para nuestro bienestar espiritual y mental. La meditaci\u00f3n consciente es una pr\u00e1ctica muy recomendable que puede realizarse en cualquier momento y lugar. <em>\u00abEs simplemente el acto de prestar atenci\u00f3n a todo lo que estamos viviendo en el momento presente sin controlarlo ni juzgarlo\u00bb,<\/em> dice Joanne Longanilla, instructora de Mind&amp;Body en SHA.<\/p>\n<p>He aqu\u00ed una meditaci\u00f3n de atenci\u00f3n plena que le ayudar\u00e1 a abrir su mente y su esp\u00edritu para permanecer en el presente, de modo que sea m\u00e1s f\u00e1cil para el cuerpo atravesar este proceso de transformaci\u00f3n y curaci\u00f3n. Busque un lugar tranquilo y respire suavemente.<\/p>\n<p><iframe loading=\"lazy\" title=\"Meditation Routine | Mind&amp;Body\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/5nI-qiqiV5I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Mant\u00e9ngase f\u00edsicamente activo y huya del sedentarismo<\/strong><\/p>\n<p>Hacer ejercicio ligero deber\u00eda ser un componente natural del ritual de Ramad\u00e1n de todos. No es s\u00f3lo una cuesti\u00f3n f\u00edsica, sino tambi\u00e9n mental. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23630504\/\">Varios estudios<\/a> han demostrado que el ejercicio mejora significativamente nuestro estado de \u00e1nimo y reduce sentimientos negativos como la depresi\u00f3n, la ansiedad y el estr\u00e9s. Esto significa que el ejercicio est\u00e1 estrechamente relacionado con la felicidad.<\/p>\n<p>La actividad f\u00edsica puede remodelar el cerebro, por ejemplo, impulsando la creaci\u00f3n de nuevas c\u00e9lulas cerebrales o induciendo cambios en las sustancias qu\u00edmicas del cerebro de forma que ayuden a promover las emociones positivas.<\/p>\n<p>As\u00ed que, para los que no quieren que su nivel disminuya y para los que necesitan un impulso de energ\u00eda, hemos creado una sesi\u00f3n de cardio de ejercicio suave.<\/p>\n<p><iframe loading=\"lazy\" title=\"Fitness | Weight Loss\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/bBA1rn6YKmg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00bfNo est\u00e1 acostumbrado a hacer ejercicio a diario? Ahora es el momento de activarse. Otros ejercicios que puede hacer para mantenerse en forma sin esforzarse demasiado son:<\/p>\n<ol>\n<li>Marcha n\u00f3rdica &#8211; Una disciplina sencilla que aporta m\u00faltiples beneficios para la salud. Mejora notablemente nuestro estado f\u00edsico y ps\u00edquico de forma controlada y eficaz. Mejora el 90% de los m\u00fasculos del cuerpo humano, la capacidad aer\u00f3bica, el consumo m\u00e1ximo de ox\u00edgeno, la resistencia f\u00edsica y psicol\u00f3gica, as\u00ed como el sistema inmunol\u00f3gico.<\/li>\n<li>Pilates &#8211; Mediante un sistema de movimientos controlados, se equilibra el cuerpo y la mente. Aumenta la flexibilidad, la fuerza y la resistencia del cuerpo. Integra armoniosamente las teor\u00edas orientales y occidentales, combinando el ejercicio f\u00edsico con t\u00e9cnicas de respiraci\u00f3n, logrando un gran equilibrio entre cuerpo y mente, fortaleciendo la densidad \u00f3sea, la fuerza muscular, la flexibilidad y la postura.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Haga una pausa y celebre el poder de las conexiones significativas y de su mente. SHA se suma al mes sagrado del Ramad\u00e1n compartiendo los mejores consejos de los expertos, desde la nutrici\u00f3n hasta el ejercicio, pasando por el mindfulness. &nbsp; Comer sano durante las horas en que no se ayuna Durante el mes de [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":75490,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1414,1425],"tags":[],"class_list":["post-72845","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud-y-belleza","category-stayhealthywithsha-es"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Celebre Ramad\u00e1n de la manera m\u00e1s saludable - SHA Magazine<\/title>\n<meta name=\"description\" content=\"Haga una pausa y celebre el poder de las conexiones significativas y de su mente. 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