Eating a balanced and healthy diet is one of the basic rules of staying healthy. On Ramadan tables; It is necessary to ensure balance in terms of protein, fat and carbohydrates, as well as restricting salt and sugar and consuming as many vegetables and fruits as possible, which are rich in natural vitamins. Current studies have shown that; Intermittent fasting diets support immunity and have many beneficial effects on intestinal health. You can have a balanced diet by fasting, and you can continue to fast and protect yourself from coronavirus by taking vitamin C and D supplements to support your immunity after iftar. If you eat this way, create a healthy plate pattern and replace the water your body needs, your immunity will remain strong and your resistance to diseases will increase.
How should we eat during Ramadan?
Decreasing the number of meals, lengthening the hours between meals. In addition, increased water and mineral losses as a result of Ramadan falling in summer cause changes in metabolism. Stimulating the stomach suddenly and intensely after approximately 16 hours of fasting can cause many health problems in the body, especially in the digestive system. Just as it is wrong to eat too much at once due to the effect of intense hunger, maintaining the hunger state can also lead to similar health problems such as weakness, fatigue, irritability, carelessness, bloating, and indigestion. However, not getting up for sahur, which will help the person to calm down the feeling of thirst and/or hunger during the day before long-term fasting, will cause the person's blood sugar to drop during the day, experience the feeling of hunger more intensely, and cause some problems such as restlessness and irritability. For all these reasons, it is recommended that people do not skip sahur and iftar and eat as balanced a diet as possible in these meals. Fiber intake should not be ignored during Ramadan. Vegetables and fruits should be consumed both at sahur and iftar.
Which foods help us stay fuller?
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Whole wheat, rye and bran bread Brown bread types such as prevent blood sugar from rising rapidly and prolong the feeling of fullness. physical characteristics of the person The amount of bread consumed may vary depending on the person.
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Especially boiled eggs are a protein source that makes you feel full for a longer time. 1-2 boiled eggs can be consumed at sahur. Individuals who like boiled eggs can consume an omelette or menemen prepared with 1 teaspoon of oil. Omelet varieties prepared with white cheese or curd can also be preferred.
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Oil seeds such as walnuts, almonds and hazelnuts are also long. Nuts that keep you satiated for a long time. It can be consumed at sahur by paying attention to portion sizes.
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Milk and yoghurt are also among the foods that make you feel full. Consuming 1 glass of milk, 1 glass of ayran or 1 bowl of yoghurt during the sahur meal is effective in keeping blood sugar balanced and making the feeling of fullness last longer.
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Dried dates, dried figs and dried fruits. Apricot can also be preferred. However, attention should be paid to the amount of dried fruit so that it is not high in calories. Since the diet changes during this period, complaints of constipation may be common. Especially 2-3 dried apricots can be consumed to prevent digestive problems. Dried dates are also rich in fiber and make you feel full for a long time.
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