Eating patterns change greatly with the month of Ramadan. In this period when we are fighting against coronavirus, adequate and balanced nutrition is of great importance to keep our immune system strong. So how do we ensure a healthy and balanced diet during Ramadan?
1) One must definitely wake up for sahur.
The most basic condition for a balanced and healthy diet during Ramadan is the sahur meal made with the right choices. If sahur meal is not served, the metabolic rate will decrease and the immune system will weaken as the fasting period is prolonged. The Sahur table should include foods that will keep you full and give you energy throughout the day. For example, a balanced and healthy sahur menu can be created with eggs, cheese, milk, fresh vegetables and fruits, nuts such as walnuts, hazelnuts and almonds. Salty and spicy foods should be avoided at sahur as they will increase the need for water during the day. Care should be taken not to go to bed immediately after sahur, and wait at least 30 minutes after the meal.
2) Portion control should be maintained during iftar.
Making a quick start with heavy meals after approximately 15-16 hours of fasting may cause blood sugar imbalance and indigestion complaints. Therefore, you should break the fast with 1 glass of warm water and 1 bowl of warm soup and take a break for 10-15 minutes. Then, the main course should be consumed with plenty of salad, yoghurt, tzatziki or ayran. Whole grain breads rich in fiber should be preferred as bread. It can be added to the iftar menu from time to time, keeping in mind that a palm-sized slice of Ramadan pita is equivalent to 1 slice of bread.
3) A snack should be made after iftar.
A snack made with fresh fruit and kefir/milk/ayran 1.5-2 hours after iftar will help meet the need for vitamins and minerals. However, 1-2 days a week, instead of snacks, dessert needs can be met with 1 small bowl of milk dessert or 2-3 scoops of ice cream.
4) Plenty of water should be consumed.
In these days when the air temperature is slowly increasing, be careful to consume at least 2-2.5 liters (10-12 glasses) of water between iftar and sahur in order to meet your liquid needs. should be done.
5) Exercise must be done.
Metabolism slows down with fasting during Ramadan. The best way to activate isma is to increase physical activity. Especially during this period when we stay at home, exercising for 30-40 minutes daily will play an effective role in regulating bowel movements and maintaining blood sugar balance, as well as maintaining body weight.
Stay well...
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