When it comes to the month of Ramadan; We think of days full of abundance and fruitfulness, and a month in which sincerity and friendship increase. Fasting in this month also has incredible effects on health. One of the best detox methods is “fasting”. There could be no better method to rest and clean the stomach and intestines. However, major mistakes made regarding nutrition during Ramadan can cause some problems in the human body. Especially in these years, the month of Ramadan coincides with the summer months when daylight hours are long, there is no food or liquid intake for an average of 15-16 hours, and the air temperatures are high, putting much more strain on the body. That being the case, the most important issue is fluid and electrolyte balance. The body may experience serious dehydration (thirst) due to the lack of fluid intake for long hours and the effect of hot weather. To prevent this situation, more attention should be paid to fluid consumption during iftar and sahur. However, another most common problem is the decrease in blood sugar as a result of the body starving for a long time. This situation may cause headaches, fatigue, and decreased performance in daily tasks due to decreased attention.
Another point is the most feared issue, that is, weight gain. This problem is entirely related to our diet. One of the biggest mistakes made during Ramadan is to focus too much on pastries and desserts. Loading such a lot of carbohydrates and calories on the metabolism, which slows down after being hungry for long hours throughout the day, will of course bring on excess weight. However, daily food intake already decreases considerably during Ramadan. Accordingly, in this process, weight can be lost very easily or the ideal weight can be maintained in a healthy way. To achieve this, a healthy and balanced diet is very important during Ramadan. It is important.
So what are the tips we should pay attention to in nutrition?
*The biggest mistake that can be made during Ramadan is to eat fast and excessively in 2 meals. Due to long-term fasting, our bowel movements slow down and problems such as constipation may occur. Additionally, excessive indigestion and gas may occur when eating large amounts of heavy food at iftar and sahur. In order to avoid such problems, you should definitely eat your meals in very small bites, chewing thoroughly and slowly.
*Iftar meal should definitely start with soup and move on to the main meal about 15-20 minutes later. After iftar, you should have 1-2 snacks and a sahur meal. In other words, during the month of Ramadan, care should be taken to eat small and frequent meals, and a diet of 3-4 meals a day should be created.
*After iftar, at least 1.5 liters of water should be consumed until you sleep.
*30-45 minutes of light-paced walks 1 hour after iftar will provide you with incredible ease in terms of digestion.
*You should definitely have a sahur meal and choose a menu consisting of soup and breakfast items. Soup is a good food that will help us stay full throughout the day. However, iftar items (delicatessen products such as bacon, salami, soudjouk, sausage), frying, roasting, etc. Fatty foods, pastries, hot and spicy dishes, sherbet-fried desserts should be avoided as much as possible.
Our correct food choices during Ramadan:
* Soups should be the crown jewel of both iftar and sahur tables. You can easily choose soups with legumes, vegetables or yoghurt.
*Vegetables should definitely be included in iftar tables. vegetable consumption We can increase our fiber intake and reduce constipation and digestive problems. In addition, consume vegetables in as little water as possible, with low fat and by cooking them less.
*As always, whole grain products should be preferred in our bread and grain substitute group.
*Milk and Dairy products should definitely be preferred semi-fat. In this month, especially fermented milk products such as yoghurt, probiotic yoghurt and kefir are incredibly effective in reducing digestive problems.
*Meat dishes appear on the tables much more frequently during the month of Ramadan. Our preference should be lean red meat, skinless chicken, fish and turkey. Baking, grilling and boiling methods should be preferred as cooking methods.
*The healthiest way is to consume the snacks after iftar with more fruits to meet both the need for dessert and the need for fiber and vitamins. Choose seasonal fruits and be careful to eat edibles with their skins as much as possible.
*Healthy dessert alternatives for Ramadan are low-sugar milk desserts or fruit desserts prepared at home with low-fat milk.
* Also, be careful to consume a total of 2-3 liters of water at iftar and sahur meals during Ramadan.
I hope the Month of Ramadan brings you health...
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