With the month of Ramadan, the daily nutrition pattern, number of meals and preferred foods change. Since Ramadan falls in the summer months, staying hungry and thirsty for a long time and reducing the number of meals slows down the metabolism. The number of meals, which is normally 5 including snacks, decreases to 2 during Ramadan.
The most important feature of Ramadan in terms of food culture is abundance and diversity. Low blood sugar can lead people to consume very fast and high-calorie foods. By eating slowly, we can get the satiety signal in the brain.
Due to the problems arising from daily lifestyle, sahur can sometimes be skipped, which can pose serious dangers to the metabolism. Thanks to the foods consumed at sahur, the body can have the energy required during the day, at least close to the basal level. When this meal is skipped, we may encounter complaints such as fatigue, exhaustion, and weakness during the day. As a result of choosing the wrong foods for the sahur meal, we may encounter problems such as heartburn, reflux, blood pressure, and thirst.
In this period when metabolism changes, it is actually in our hands to make fasting beneficial for health.
We recommend that you fast. If you do not have a health problem that prevents you from doing so, you can eat healthy without gaining weight by paying attention to the recommendations. We must consume the right food choices at the right time periods in order to manage a long fasting period well during Ramadan and to minimize headaches, chills, distraction and digestive problems due to the drop in our blood sugar and body temperature during the day.
HEALTHY NUTRITION RECOMMENDATIONS IN RAMADAN
-
When eating during Ramadan, it is necessary to wake up for sahur. Sahur should be considered as the breakfast meal of the month of Ramadan
-
Do not choose heavy, fatty foods or foods that will make you thirsty (pickled foods, dumplings, etc.), especially in order to keep you full during sahur. It causes more thirst during the day.
-
To quench our thirst at sahur, we consume plenty of vegetables with high water content such as parsley, cucumber, dill and lettuce, as well as liquids such as compote, yoghurt and mineral water. We also need to consume foods.
-
It is appropriate to start iftar with a light meal such as 1-2 olives, dates or 1 bowl of soup, and continue 10-15 minutes later with a low-fat meat dish (can be red or white meat), vegetable dish, salad and yoghurt. You can consume fruit after 1.5 hours. .
-
Foods that raise blood sugar in a balanced manner (fibre foods such as bulgur pilaf, whole-wheat bread or whole-wheat pasta) should be preferred.
-
By chewing food thoroughly and eating slowly during iftar, we help digestion and ensure satiety.
-
Pay attention should be paid to consuming plenty of water. Plenty of water helps both eliminate edema and speed up metabolism. 2-2.5 liters per day. water should be consumed. It should not be forgotten that caffeinated drinks such as tea and coffee are not a substitute for water. .
-
To prevent constipation, eat foods with high fiber content (dry legumes, whole grains, vegetables) and fresh and dried fruits (hoşaf) in snacks. -sugar-free), dried nuts such as walnuts, hazelnuts, almonds and plenty of water consumption are very important.
-
Instead of excessive sherbet and oily desserts at iftar; Milk desserts (rice pudding, rose pudding, pudding, etc.) or fruit and ice cream should be preferred.
-
Taking short distance walks after iftar helps digestion.
-
In order to replace the water and mineral loss lost between iftar and sahur, care should be taken to consume plenty of water and liquids (compote and compote (unsweetened), ayran, water).
-
During Ramadan, cooking methods are also very important. Especially grilled, boiled and oven-baked dishes should be preferred. During the summer months, the consumption of foods sold outside and in the open should be avoided and hygiene rules should be observed.
-
Pay attention to the consumption of pita, an indispensable part of Ramadan tables. 1/8 of pita bread replaces a slice of bread. Do not consume pita every day. Whole wheat and rye bread have more nutritional properties and will keep you full for longer.
-
When preparing a menu during Ramadan, care should be taken to prepare a balanced meal from each food group. Consuming appropriate amounts of milk-yoghurt, meat-fish-chicken, legumes-cereals, and vegetable-fruit groups at meals k is required.
Read: 0
