{"id":640,"date":"2023-04-04T16:19:57","date_gmt":"2023-04-04T14:19:57","guid":{"rendered":"https:\/\/saydalia.ma\/?p=640"},"modified":"2024-06-26T15:51:44","modified_gmt":"2024-06-26T13:51:44","slug":"ramadan-jeuner-et-rester-en-forme","status":"publish","type":"post","link":"https:\/\/saydalia.ma\/fr\/blog\/ramadan-jeuner-et-rester-en-forme\/","title":{"rendered":"Ramadan : je\u00fbner et rester en forme"},"content":{"rendered":"<section class=\"l-section wpb_row height_medium\"><div class=\"l-section-h i-cf\"><div class=\"g-cols vc_row via_grid cols_1 laptops-cols_inherit tablets-cols_inherit mobiles-cols_1 valign_top type_default stacking_default\"><div class=\"wpb_column vc_column_container\"><div class=\"vc_column-inner\"><div class=\"wpb_text_column\"><div class=\"wpb_wrapper\"><h2>Bien manger durant le Ramadan<\/h2>\n<p>Pendant le mois sacr\u00e9 du Ramadan, la p\u00e9riode durant laquelle vous pouvez fournir \u00e0 votre corps les nutriments dont il a besoin est limit\u00e9e dans le temps. Vous devez donc miser sur la consommation d&rsquo;aliments prot\u00e9in\u00e9s et riches en vitamine. Ne vous pr\u00e9cipitez pas sur les p\u00e2tisseries et les sucreries qui ne satisferont pas votre faim et perturberont votre organisme. Mangez plut\u00f4t des dattes, des figues ou d&rsquo;autres fruits sucr\u00e9s pour alimenter rapidement votre corps. Pain, c\u00e9r\u00e9ales et semoule sont \u00e9galement conseill\u00e9 pour tenir jusqu&rsquo;au prochain repas.<\/p>\n<p>\u00c0 l&rsquo;iftar, mangez \u00e9quilibr\u00e9. F\u00e9culents, l\u00e9gumes, et produits laitiers, tous sont des aliments \u00e0 privil\u00e9gier. Au sahur, choisissez plut\u00f4t des aliments \u00e0 faible indice glyc\u00e9mique comme les aliments entiers, les fruits et les l\u00e9gumes, l&rsquo;avoine, le seigle, l&rsquo;orge, le riz brun, le quinoa, les baies, les pommes et les oranges.<\/p>\n<p>Ces aliments n&rsquo;augmentent pas la glyc\u00e9mie. Ils vous permettront de rester rassasi\u00e9 plus longtemps et ils renforceront votre syst\u00e8me immunitaire.<\/p>\n<h3>Il est important de bien s&rsquo;hydrater<\/h3>\n<p>Mot d\u2019ordre du Ramadan : boire de l\u2019eau ! D\u00e8s l\u2019iftar, buvez en grande quantit\u00e9 et pensez \u00e0 vous r\u00e9hydrater avant de reprendre le je\u00fbne. De l\u2019eau, de la soupe, du bouillon, des infusions et des tisanes, vous avez le choix. M\u00eame les boissons chaudes comme le caf\u00e9 ou le th\u00e9 sont les bienvenus. \u00c9vitez uniquement les boissons comme les sodas et les jus industriels trop sucr\u00e9s.<\/p>\n<p><strong>\u00c0 noter : <\/strong>m\u00eame si le je\u00fbne s&rsquo;\u00e9tend du lever au coucher du soleil, il est recommand\u00e9 de prendre trois repas une fois le je\u00fbne rompu. L\u2019iftar, le sahur et un repas interm\u00e9diaire entre les deux.<\/p>\n<h2>Ramadan : les personnes \u00e0 risque<\/h2>\n<p>Les femmes enceintes, les personnes \u00e2g\u00e9es, ou encore les individus souffrant d&rsquo;hypertension art\u00e9rielle ou d&rsquo;asthme, doivent consulter leur m\u00e9decin traitant pour tout signe inhabituel.<\/p>\n<h3>Diab\u00e8te et hypertension<\/h3>\n<p>Les personnes atteintes de diab\u00e8te peuvent avoir des complications pendant la p\u00e9riode de je\u00fbne. Aussi, elles peuvent souffrir d\u2019une faible ou d\u2019une haute glyc\u00e9mie, de d\u00e9shydratation ou encore d\u2019acidoc\u00e9tose diab\u00e9tique pour les personnes atteintes de diab\u00e8te de type 1. D\u2019ailleurs, on conseille g\u00e9n\u00e9ralement \u00e0 ces derniers de ne pas je\u00fbner.<\/p>\n<p>En revanche, pour les personnes atteintes de diab\u00e8te de type 2 et d&rsquo;hypertension dont l&rsquo;\u00e9tat est contr\u00f4l\u00e9, je\u00fbner n\u2019est pas contre-indiqu\u00e9. Dans tous les cas, la d\u00e9cision doit \u00eatre prise au cas par cas, en concertation avec un m\u00e9decin traitant qui tient compte de la gravit\u00e9 de la maladie et du niveau de risque encouru.<\/p>\n<h3>La grossesse et l&rsquo;allaitement maternel<\/h3>\n<p>Les femmes enceintes ou allaitantes peuvent je\u00fbner si elles sont en bonne sant\u00e9. Mais l\u00e0 encore, l\u2019avis d\u2019un m\u00e9decin est conseill\u00e9 avant la prise de toute d\u00e9cision.<\/p>\n<h2>Ramadan : peut-on pratiquer du sport ou pas ?<\/h2>\n<p>M\u00eame s&rsquo;il n&rsquo;a pas d&rsquo;impact majeur sur la sant\u00e9, il est important de r\u00e9duire au maximum l&rsquo;effort physique. Alors faites attention \u00e0 ne pas fournir beaucoup d&rsquo;efforts pendant le Ramadan. Cela ne veut pas dire ne pas faire de sport du tout, car bouger a d\u2019\u00e9normes avantages pour la sant\u00e9.<\/p>\n<p>Il est \u00e0 noter que le niveau d&rsquo;\u00e9nergie et de patience change pendant le je\u00fbne. \u00c9vitez donc les exercices intenses comme la course rapide ou la musculation \u00e0 faire de pr\u00e9f\u00e9rence apr\u00e8s l&rsquo;iftar.<\/p>\n<p>En journ\u00e9e, commencez par 15 \u00e0 30 min d&rsquo;exercice l\u00e9ger, comme la marche, le pilates, une courte balade \u00e0 v\u00e9lo&#8230; Si vous le souhaitez et en fonction de ce que vous ressentez chaque jour, vous pouvez augmenter progressivement l&rsquo;intensit\u00e9 de l&rsquo;exercice.<\/p>\n<h2>Quels sont les bienfaits du je\u00fbne sur la sant\u00e9 mentale ?<\/h2>\n<p>Le je\u00fbne est l\u2019une des plus vieilles approches d\u2019auto-gu\u00e9rison, car il contribue au maintien d\u2019une bonne sant\u00e9 physique. C\u2019est un moyen de d\u00e9toxiquer l\u2019organisme en permettant au syst\u00e8me digestif de se reposer et aux autres organes de se purger.<\/p>\n<p>Le je\u00fbne joue aussi sur notre sant\u00e9 mentale. En effet, je\u00fbner m\u00e8ne \u00e0 la production des prot\u00e9ines BDNF (facteur neurotrophique d\u00e9riv\u00e9 du cerveau) qui ont un double effet. D\u2019une part, elles augmentent le nombre de mitochondries, g\u00e9n\u00e9ratrices d\u2019\u00e9nergie dans le corps. D\u2019une autre part, elles produisent de nouveaux neurones dans l\u2019hippocampe et participent \u00e0 l\u2019am\u00e9lioration de l\u2019humeur, de la performance du cerveau, de la m\u00e9moire et de la concentration.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div><\/section>","protected":false},"excerpt":{"rendered":"<p>Durant le mois sacr\u00e9, nos habitudes alimentaires changent. Nous nous abstenons de manger et de boire jusqu\u2019au repas du soir. L\u2019\u00e9tat physique et les interactions sociales changent \u00e9galement pendant le Ramadan en affectant notre mental. Cela dit, il a \u00e9t\u00e9 prouv\u00e9 que le je\u00fbne peut avoir des effets positifs sur la sant\u00e9 psychologique. Il stimule les hormones du bien-\u00eatre, am\u00e9liore l&rsquo;humeur et aide \u00e0 soulager le stress, l&rsquo;anxi\u00e9t\u00e9 et la d\u00e9pression. Quelles habitudes avoir au moment de l&rsquo;Iftar et plus tard dans la soir\u00e9e pour que la p\u00e9riode de je\u00fbne soit la moins \u00e9prouvante possible pour nos corps ?<\/p>\n","protected":false},"author":1,"featured_media":641,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,13925],"tags":[],"class_list":["post-640","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-13925"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ramadan : je\u00fbner et rester en forme - Saydalia<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/saydalia.ma\/fr\/blog\/ramadan-jeuner-et-rester-en-forme\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ramadan : je\u00fbner et rester en forme - Saydalia\" \/>\n<meta property=\"og:description\" content=\"Durant le mois sacr\u00e9, nos habitudes alimentaires changent. Nous nous abstenons de manger et de boire jusqu\u2019au repas du soir. L\u2019\u00e9tat physique et les interactions sociales changent \u00e9galement pendant le Ramadan en affectant notre mental. Cela dit, il a \u00e9t\u00e9 prouv\u00e9 que le je\u00fbne peut avoir des effets positifs sur la sant\u00e9 psychologique. Il stimule les hormones du bien-\u00eatre, am\u00e9liore l&#039;humeur et aide \u00e0 soulager le stress, l&#039;anxi\u00e9t\u00e9 et la d\u00e9pression. Quelles habitudes avoir au moment de l&#039;Iftar et plus tard dans la soir\u00e9e pour que la p\u00e9riode de je\u00fbne soit la moins \u00e9prouvante possible pour nos corps ?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/saydalia.ma\/fr\/blog\/ramadan-jeuner-et-rester-en-forme\/\" \/>\n<meta property=\"og:site_name\" content=\"Saydalia\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-04T14:19:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-26T13:51:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/saydalia.ma\/wp-content\/uploads\/2023\/04\/Saydalia-Post-1-Maj-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"2560\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin_saydalia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin_saydalia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/saydalia.ma\\\/blog\\\/ramadan-jeuner-et-rester-en-forme\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/saydalia.ma\\\/blog\\\/ramadan-jeuner-et-rester-en-forme\\\/\"},\"author\":{\"name\":\"admin_saydalia\",\"@id\":\"https:\\\/\\\/saydalia.ma\\\/#\\\/schema\\\/person\\\/87b7b52b9333a151d7eed2a9dbe0a9fa\"},\"headline\":\"Ramadan : je\u00fbner et rester en forme\",\"datePublished\":\"2023-04-04T14:19:57+00:00\",\"dateModified\":\"2024-06-26T13:51:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/saydalia.ma\\\/blog\\\/ramadan-jeuner-et-rester-en-forme\\\/\"},\"wordCount\":793,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/saydalia.ma\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/saydalia.ma\\\/blog\\\/ramadan-jeuner-et-rester-en-forme\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/saydalia.ma\\\/wp-content\\\/uploads\\\/2023\\\/04\\\/Saydalia-Post-1-Maj-scaled.jpg\",\"articleSection\":[\"blog\",\"Nutrition\"],\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/saydalia.ma\\\/blog\\\/ramadan-jeuner-et-rester-en-forme\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/saydalia.ma\\\/fr\\\/blog\\\/ramadan-jeuner-et-rester-en-forme\\\/\",\"url\":\"https:\\\/\\\/saydalia.ma\\\/fr\\\/blog\\\/ramadan-jeuner-et-rester-en-forme\\\/\",\"name\":\"Ramadan : je\u00fbner et rester en forme - 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Nous nous abstenons de manger et de boire jusqu\u2019au repas du soir. L\u2019\u00e9tat physique et les interactions sociales changent \u00e9galement pendant le Ramadan en affectant notre mental. Cela dit, il a \u00e9t\u00e9 prouv\u00e9 que le je\u00fbne peut avoir des effets positifs sur la sant\u00e9 psychologique. Il stimule les hormones du bien-\u00eatre, am\u00e9liore l'humeur et aide \u00e0 soulager le stress, l'anxi\u00e9t\u00e9 et la d\u00e9pression. 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