During the month of Ramadan, care should be taken to have an adequate and balanced diet.
Meals during Ramadan; It should be arranged as two main meals at sahur and iftar, and two snacks at intervals of 1-1.5 hours after iftar.
It is important for those who fast to have sahur for the protection of health. For sahur meal, you should have a light breakfast consisting of foods such as milk, yoghurt and cheese, or choose a meal consisting of soup, vegetables and olive oil dishes. However, those who have excessive hunger problems during the day should consume foods such as beans, chickpeas, lentils and bulgur pilaf, which delay hunger by prolonging the emptying time of the stomach; It is appropriate to stay away from excessively fatty, salty and heavy meals and floury foods.
Starting iftar with breakfast foods such as cheese, tomatoes and olives or light meals such as soup, 10-15 minutes later with a low-fat meat dish, vegetable dish or salad. It is appropriate to continue. Again, foods that provide energy but raise blood sugar in a balanced manner (fibre foods such as bulgur pilaf, whole wheat bread or whole wheat pasta, instead of foods with a high glycemic index such as white bread and rice pilaf) should be preferred.
On average 2 meals a day. Drink 2.5 liters of water, but also ayran, freshly squeezed fruit juices, soda, vegetable juices, etc., which will meet your liquid needs while giving you energy. Care should be taken to drink it.
Instead of excessive sherbet and oily desserts at iftar; Milk desserts (rice pudding, rose pudding, pudding, etc.) or fruit desserts should be preferred.
Eating meals should be avoided quickly and should be eaten slowly and by chewing thoroughly.
Instead of large portions at once, eat iftar. Then, you should eat small portions, one hour apart.
Standing in front of the TV or computer immediately after the iftar meal, moving a little instead of resting on the couch, and taking short-distance walks are beneficial to aid digestion.
During Ramadan, cooking methods are also very important. In particular, grilled, boiled and oven-baked dishes should be preferred, and roasted, smoked and fried foods should be avoided.
To prevent constipation that may occur due to changes in the diet. In China, foods with high fiber content (legumes, whole grains, vegetables) should be preferred in meals and nuts such as fresh and dried fruits, walnuts, hazelnuts and almonds should be preferred in snacks.
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