Waking up to the sound of drums, hearing the sound of the cannon exploding, experiencing the pleasure of waiting in the pita queue, admiring the smell of pita and reaching much more than just the smell with the call to prayer, breaking the fast with dates, the indispensable fruit of Ramadan, tasting Güllaç after iftar... Yes, you guessed it right. Experiencing all this for another year means that the 'SULTAN OF 11 MONTHS' has arrived.
When fasting, as we stay hungry for a long time, our metabolism slows down along with our body movements and it becomes easier for the consumed food to turn into fat in our body. On the other hand, prolonged fasting may cause discomfort such as headache, dizziness, forgetfulness, absent-mindedness, carelessness, irritability, indigestion and swelling. After a long period of fasting, because we eat suddenly and excessively, blood sugar increases rapidly after the meal and we may feel tired and weak after iftar.
I want to live the sultan of the 11 months like a sultan, I want to protect my health and maintain my form. If so, I suggest you read my tips. Enjoy reading..
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Portion control is as important as the substances contained in foods such as fat, carbohydrates, protein, vitamins and minerals. You should take care to consume as much quality food as possible.
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You should choose foods that provide energy but will raise your blood sugar in a balanced manner. Foods such as white bread and rice pilaf have a high glycemic index. For this reason, you should prefer fiber-rich foods such as bulgur pilaf, whole wheat bread or whole wheat pasta.
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One of the most important points is the cooking methods. How you consume that food is as important as the food you consume. Grilled, boiled and oven-baked dishes should be preferred, especially instead of roasted, smoked and fried foods.
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It is important for fasting people to have sahur for health protection. Light foods such as cheese, eggs and yoghurt should be consumed for sahur. The selected foods should contain high energy and be easily digested.
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The amount of water drunk between iftar and sahur is very important as you will be dehydrated for a long time. You should drink at least 2-2.5 liters of water. Adequate fluid intake during sahur and iftar is also very important. S� Alternatives to increase fluid consumption are; Include soup in iftar and consume beverages such as ayran, freshly squeezed fruit and vegetable juices, soup, compote.
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Drink milk, fruit juice, herbal teas such as linden and rosehip, not beverages containing caffeine. You should choose it.
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Date, which is the indispensable fruit of Ramadan, is high in fiber, phosphorus, magnesium, vitamin A, calcium, iron, sodium, potassium, B1, B2, B3, B6, B9. Contains vitamins and minerals. While you can consume dates, which protect against cardiovascular diseases, with peace of mind, it is very important that you consume them in a controlled manner as they contain high sugar.
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Meals to reduce the burden that suddenly eating large amounts of food will put on the body; There should be two main meals at sahur and iftar, and small snacks after iftar. It is appropriate to start iftar with breakfast foods such as cheese, tomatoes and olives or light meals such as soup, and continue with other meals after about 15 minutes.
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Prefer milk desserts or fruit desserts, not sherbet or fatty desserts.
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After the iftar meal, sitting in front of the TV or computer, moving a little instead of resting on the couch, and taking short-distance walks will help you speed up your metabolism.
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Your eating pattern will change for a month, and accordingly, constipation may be observed. Therefore, to prevent constipation, you should choose foods with high fiber content such as legumes, whole grains, vegetables, fresh and dried fruits, nuts (walnuts, hazelnuts, almonds..)
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