Dear readers,
Choosing proper nutrition during Ramadan, when dietary patterns change, will not tire our metabolism and will minimize the strain in the process.
Because it takes about 16 hours. Having a period of hunger and thirst and then malnutrition starting with iftar time can cause negative effects on the individual's weight control and health. Changing sleep hours and duration, decreasing water consumption and number of meals, decreasing physical activity, and the incidence of constipation and bloating are the most important factors affecting nutritional metabolism.
So what should we do and what should we pay attention to?
The first rule to prevent our metabolic rate from decreasing: We should get up for sahur. Make sure to have protein-containing foods for sahur. Foods such as eggs, cheese, milk, yoghurt, kefir etc.
should be consumed. Again, thanks to their fiber content, I recommend adding vegetables such as tomatoes, cucumber, parsley and green pepper to make your blood sugar more balanced and your satiety time longer. A juicy fruit should be consumed after
hours. After breaking the fast at iftar, the meal should be started with a ladle of soup. After resting for about 10 minutes
, the meal should be continued. Dishes prepared with healthy cooking methods (boiling, baking, steaming) instead of fried and fatty foods
as usual at iftar tables.
. Care should be taken to prepare balanced and healthy plates and consume salad every day Care should be taken to eat slowly and chew thoroughly, which is one of the most important points. Satiety
signal Since it takes approximately 20 minutes, this period should not be spent overeating. Care should be taken to drink water in sufficient quantities and at intervals between iftar and sahur. (at least 1.5 L) You should be careful not to consume too much tea, otherwise your desire to drink water will decrease
. Again, between iftar and sahur, the amount should be increased with oily seeds and fruits such as walnuts, almonds, hazelnuts
Snacks should be made carefully. Every day, approximately 1-2 hours after iftar, 30 A light exercise should be done for minutes. The frequency of consuming desserts after iftar should be reduced as much as possible and preferences should be in favor of milky/fruity
desserts. And care should be taken to consume it at least 1 hour after iftar. Consumption of acidic drinks after iftar should definitely not be preferred due to the thirst effect during the day. Healthy drinks such as ayran, tzatziki and mineral water should be consumed.
I wish you a blessed and healthy Ramadan. Read: 0
