It is possible for us to gain weight because our eating habits change during Ramadan. Therefore, iftar should be broken with a meal such as soup, which is easier to digest, fills the stomach and reduces the feeling of intense hunger.
After the soup, you should consume some salad and start the main meal after waiting half an hour.
During Ramadan. Eating at the same time every day for a month, long-term fasting, eating in the evening and sitting in front of the television, eating at sahur and going to bed, and decreasing activity naturally reduce the amount of energy the body spends in a day. For this reason, even if we consume less than we normally eat while fasting, there is a risk of gaining weight. In order not to gain weight during Ramadan, more attention than ever should be paid to the foods consumed in terms of quantity, food type and choice.
At least 2 portions of fruit or unsweetened compote should be consumed a day.
Desire for sweets is artificial. It can be satisfied with sweetened desserts, fruit compotes or milk desserts.
Tea and coffee consumed with the meal during iftar should be drunk 2 hours after the meal, as it will prevent the absorption of iron taken with food.
You should definitely take a walk after iftar. .
It is absolutely necessary to get up for sahur. Thus, the duration of fasting is reduced and the metabolism is prevented from slowing down further due to hunger. In addition, in very long periods of fasting, blood sugar and blood pressure decrease and stomach acid secretion increases. When this situation is repeated every day, fatigue and headache occur.
Individuals with high cholesterol should limit their consumption of red meat and butter. Fish and legumes should be consumed at least twice a week.
It is especially necessary to avoid high-calorie, high-fat, sugary foods.
If you want to consume junk food such as nuts and sweets at the iftar table. Chickpea and pumpkin seeds can be preferred as nuts, and milk dessert or ice cream can be preferred as dessert.
Salt consumption should be taken into consideration. If consumed too much, edema will occur in the body and bloating will be felt, and blood pressure will increase. Even if you consume too little salt, you may experience low blood pressure during the fasting period between sahur and iftar.
You should definitely consume fish twice a week and legumes twice a week.
Red meat consumption should be reduced as much as possible.
While fasting, care should be taken to drink water as often as possible between iftar and sahur in order to meet the daily water need.
Frying as a cooking method. Apart from grilling, steaming, steaming, sautéing and boiling, all methods can be used.
People with diabetes, those who need to take medication regularly, pregnant and breastfeeding women, the very old, those with stomach and digestive system problems, those with mental illness, tuberculosis, kidney and Cancer patients should not fast.
A heavy meal after a long fast increases the burden on the heart. Diseases such as heart attack, blood pressure, cerebral hemorrhage, stroke may increase.
Fast-food, fried foods, dumplings, very salty, very sugary and very fatty ready-made foods, salami, soudjouk, sausage, roasted meat, etc. are saturated. Foods with high fat content, offal (brain, liver, etc.)
Read: 0
