With the start of Ramadan, our eating and drinking habits, sleeping patterns, amount of movement, in short, our metabolism patterns completely change. Metabolisms that remain hungry and dehydrated for long periods of time during the day slow down; As blood sugar drops, feelings of weakness, fatigue, coldness and insomnia are experienced. At the same time, reasons such as changing diet and meal times during Ramadan, eating large amounts of food in a limited time, and lack of exercise also facilitate weight gain. It is possible to have a comfortable month of Ramadan without gaining weight or experiencing digestive problems with the right eating habits, both at sahur and iftar and in the meantime. Under normal conditions, individuals' healthy nutrition programs include 3 main meals and at least 1 snack; During Ramadan, meals should be divided by having at least 1 snack in addition to the 2 main meals.
Sahur is the biggest supporter of the metabolism that will keep you hungry and thirsty for a long time. For this reason, eating the night before and going to bed the night before and fasting the next day after breaking the fast the day before are wrong behaviors. Fasting without sahur increases the complaints of individuals with chronic diseases (such as diabetes, kidney disease, cardiovascular disease). Healthy individuals also experience symptoms such as fatigue during the day, decreased work efficiency, increased fatigue and sleepiness due to low blood sugar. Sahur should be made close to imsak time. For sahur, foods that are easy to digest, filling, high in fiber and able to keep you fit throughout the day should be preferred; Heavy fatty foods, fried foods, and foods that will upset the stomach should be avoided. Be sure to include whole wheat bread in your sahur meal, walnuts, almonds, hazelnuts, fresh fruits and vegetables, and foods such as eggs, cheese and milk, which are high-quality proteins. Especially grains, whole grain foods, fresh vegetables and fruits, and nuts are rich in fiber, which makes you feel full during fasting, facilitates digestion, and prevents indigestion. Foods, pastries, and desserts high in simple sugar and white flour are digested very quickly, causing blood sugar to rise and fall quickly. Do not have these foods, which cause hunger very quickly, on your sahur table. Foods with high salt content also cause dehydration during the day. It should be avoided as it will increase the feeling of uk. You should drink 1-2 glasses of water before starting sahur and at least 1-2 glasses after sahur. You should not go to bed immediately after sahur and spend at least 30-45 minutes. Iftar meals are the meals that need to be paid the most attention due to their richness of food, high calorie content and consumption at late hours. Since the stomach, which has been hungry for a long time, suddenly takes in food rapidly, there is a high probability of experiencing indigestion and stomach aches. Things to consider when breaking the fast: After breaking the fast with 1-2 dates/dried apricots/dried figs, quench thirst with 1 glass of room temperature water. The warm water here prevents digestive difficulties and stomach sensitivity. Then, a warm soup without cream balances the stomach acid and provides a light transition to the main course. You can accompany your soup with 1 slice of whole wheat bread and some salad. Before moving on to your main meal, rest your stomach and get up from the table for about 15 minutes. Do not upset your digestive system and body by filling your stomach in 10 minutes after being hungry all day long. Allow at least 20 minutes for your meal. Remember, the time it takes for the fullness signal to reach the brain is at least 20 minutes. Eating your food slowly and by chewing it thoroughly will help you better understand when you are full and prevent indigestion. Include foods from 3 food groups in your iftar menu. Let olive oil salads be a must on your tables. Your beverage choice should not be drinks with high sugar content such as ready-made fruit juice or cola; It can be in the form of homemade sugar-free compote/compote, buttermilk, mineral water, turnip. During iftar, stay away from pastries with high simple carbohydrate content, sherbet desserts, heavy fatty dishes and fried foods. Consume light meals cooked with healthy cooking methods (baked, grilled, boiled). It is healthier to consume desserts and fruits 1-1.5 hours after iftar. For dessert, you should choose from light milk desserts such as Güllaç, ice cream, pudding and rice pudding. At least one snack should be served between iftar and sahur. Fruits, milk/yoghurt and raw nuts should be included in these snacks. Additionally, special attention should be paid to fluid intake between iftar and sahur. At least 2 liters of water should be consumed. slowly Sugar-free compotes made from prunes, apricots or dried fruits can improve loose bowel movements. Flavoring these compotes with cinnamon, cloves and ginger both facilitates digestion and facilitates consumption. After iftar, mate, green tea and white tea can be preferred, which facilitate digestion and help revitalize the slow metabolism. Caffeine intake should be restricted during Ramadan; Teas should be consumed very light and without sugar. Consumption of tea and coffee should be done at least 1 hour after the meal. Taking a brisk walk for 30-45 minutes 1-1.5 hours after iftar to accelerate the slow metabolism, help digestion and balance blood sugar is very beneficial for facilitating digestion, maintaining body weight and for muscle, bone, joint and cardiovascular health. . Do not rest after iftar. You can maintain the mineral balance you lose during the day with 1 bottle of plain mineral water a day. I wish you a blessed and fruitful Ramadan.
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