Healthy nutrition is a process. In this process, breakfast provides the energy needed to start the day well and activates the metabolism. Sahur is the breakfast of the fast and determines how you will spend the day. Sahur meal, which has a great importance in the month of Ramadan, which we consider sacred, is our breakfast meal for a month. However, unfortunately, it is the most neglected meal during Ramadan. Adequate and balanced sahur reduces the risks of nutritional deficiencies and health problems that may occur during fasting. By contributing to the healthy and balanced functioning of your metabolism, it serves as a great set for losing unwanted excess weight and preventing weight gain, especially during Ramadan.
Sahur is the most important meal that prepares human beings for fasting. Because the food eaten at sahur is used as energy throughout the day. The foods we consume at sahur will keep us full throughout the day and minimize our exposure to fluid loss.
If sahur is skipped; Health problems such as low blood sugar, digestive difficulties, excessive gas accumulation in the stomach and intestines, sudden increase in blood pressure, and dehydration can seriously disturb us. In addition, since the number of meals is already small, it may cause fatigue, decreased concentration, and drowsiness during the day.
What we choose for sahur will save our day. Alternatives such as soup, salad, and vegetable dishes can be preferred as a light breakfast or iftar meal.
Foods containing protein such as eggs, yoghurt, kefir, milk and low-fat cheese should be consumed especially during sahur, which will make you feel full for a long time. In addition, raw and unsalted hazelnuts, walnuts and almonds, which keep you full, and fresh vegetables and fruits that help increase bowel movements with their rich fiber content should be preferred. Breads made from whole wheat or rye flour keep blood sugar balanced and prolong the feeling of satiety, thanks to the healthy carbohydrates they contain.
What we consume can ruin our entire day. Let's be careful what we choose. Especially; frying, roasting, salami, sausage, soudjouk (delicatessen products) etc. You should stay away from very fatty, very spicy and salty foods such as. These cause more thirst It will.
During the time we can drink water, it is beneficial to drink water as often and little by little as possible. Drinking 3-4 glasses of water at a time does not bring much benefit. If we consume 3 glasses little by little, every 15 minutes or half an hour, the body will absorb the water it needs and use it for body functions. Otherwise, when consumed suddenly, it will be excreted as urine through the kidneys. Care should be taken to consume a total of 10-12 glasses of water daily during the period when we are not fasting.
If possible, do not go to bed immediately after sahur. If you go to bed immediately; Your stomach problems such as indigestion and reflux may increase. For this reason, it would be more appropriate to eat sahur closest to the morning and start the day without going to bed again, or if your lifestyle is suitable, to go to bed an hour after sahur.
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