The holy month of Ramadan, the sultan of eleven months, has arrived. It is a wonderful process to purify and renew our body as much as our soul needs. There is no harm in healthy Muslims fulfilling these religious obligations during Ramadan. However, since the month of Ramadan coincides with the spring season and a fasting period of up to 17 hours occurs, there are some tips that need to be taken into consideration. Since food consumption hours are limited during Ramadan, meeting the need for adequate and balanced nutrition and preventing possible dehydration are the key points to be taken into consideration.
Here are 10 golden keys to fasting healthily during Ramadan
1. Fasting should not be done before getting up for sahur.
Fasting before sahur and fasting will cause weakness, fatigue and concentration problems during the day.
2. Consuming sufficient amount of water. .
Since air temperature and humidity will cause more fluid loss through sweat in the summer months, approximately 2-2.5 liters, that is, 10-12 glasses of water, should be consumed between iftar and sahur; If possible, it should be consumed at intervals and sitting. The amount of water a healthy person should take daily can be calculated by multiplying his/her weight by *33.
3. A sahur meal with high nutritional value should be made.
Instead of consuming a high-calorie, carbohydrate-based menu at sahur that will make you hungry quickly, a meal with high fiber content, rich in protein and fatty seeds that will keep you full all day, will help you reach iftar more easily. Consuming eggs, which are the highest quality protein, helps prolong your satiety period.
4. Consumption of tea, coffee and acidic beverages should be reduced: Excessive tea and coffee consumption is a diuretic, that is, urine. It will cause more liquid and electrolyte loss due to its expectorant properties. Since this situation will increase the body's fluid needs, consumption should be restricted during Ramadan. You can meet your fluid needs with unsweetened mineral waters and ayran with lots of mint. However, due to the intense sugar content of fruit juices and carbonated drinks, they can cause rapid increases in blood sugar levels. It is not recommended to consume due to its nature.
5. Milk desserts should be preferred instead of sherbet desserts
Consuming desserts with lots of sherbet right after the iftar dinner, which turns into a feast, will cause fluctuations in your blood sugar, increase your blood insulin level and cause you to feel hungry again quickly. Therefore, instead of sherbet desserts, milk desserts with higher protein content and no carbohydrates should be preferred. If you are one of those who say sherbet desserts are indispensable during Ramadan, consuming a glass of ayran along with the dessert will help balance your blood sugar.
6.A snack should be placed between iftar and sahur: The body spends the whole day hungry. In order to reactivate the metabolism, a snack should be made between iftar and sahur to balance the day. If the iftar meal, which starts with 1 ladle of soup, is interrupted for at least 10-15 minutes and then the main meal is consumed, gas, indigestion and bloating will not occur. Having a small snack approximately 1-1.5 hours after consuming the main meal will also be effective in terms of weight control.
7.Whole grain products should be preferred
One should be careful about the consumption of pita, which is an indispensable part of Ramadan tables, and attention should be paid to the quantity and measure. Instead of consuming cereals containing white flour, consuming sourdough, whole grain bread, whole grain pasta, and brown rice with a low glycemic index will make it easier to balance your blood sugar.
8.Pay attention to cooking methods
Preferring meat and vegetable dishes, especially those prepared for iftar tables, to be boiled, grilled or baked instead of frying or roasting will ensure full benefit from the food consumed and will also prevent exposure to the carcinogenic effects caused by heat treatments.
9. Beware of constipation
One of the most common problems during Ramadan is constipation, which occurs due to the change in nutritional routine. To prevent constipation, colorful seasonal salads with high fiber content should be consumed at iftar, and fruit and probiotic-containing kefir or yoghurt should be included as snacks.
10. Exercise is a must
It is inevitable that the metabolism, which struggles with hunger all day long, will experience digestive problems as a result of sudden and excessive food consumption. Preventing constipation, eliminating indigestion and bloating, and also preventing the excess calories taken into the body from being stored as fat. Taking a brisk walk for at least 45 minutes, approximately one hour after iftar, will prevent the fear of gaining weight during Ramadan.
Have a blessed Ramadan in advance.
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