In the month of Ramadan, the diet and number of meals of fasting people vary. However, individuals may ask, "How should I eat in Ramadan?", "Will I gain weight in Ramadan?", "What should I eat in sahur?", "How many liters of water should I consume?"
Do Not Neglect Adequate and Balanced Nutrition
As in other months, it is very important to have an adequate and balanced diet during Ramadan. During Ramadan, the body experiences a hunger period of approximately 16-18 hours, and most people's physical activity decreases. The body is not used to this situation. For this, you must get up for sahur, at least 2 meals should be consumed in the non-fasting part of the day, and the end of the rope should not be missed during iftar. Because skipping sahur also means skipping one of the main meals. Foods and beverages to be consumed at sahur and iftar should meet daily energy and nutrient needs. During the period between iftar and sahur, food variety should be provided by consuming snacks.
Make sure to get up for Suhoor
Sahur should meet the energy and fluid needs of the body until iftar to a large extent. Because long-term hunger, low blood sugar, weakness and headache can be seen. Foods that are small in volume, that will keep you full until iftar and that will not make you feel thirsty should be preferred. For example; Milk, eggs, low-salt cheeses, whole wheat bread and oats are foods that will help you feel full for a long time thanks to their protein content. Oil seeds such as hazelnuts, walnuts, almonds should be consumed raw. These foods are rich in protein and fat content. In addition to being nutritious, they also help to stay full for a long time. It is among the foods that are ideal for sahur, as it occupies a small area in the stomach and is easy to digest. During the fasting period, whole grains rich in fiber should be included in order to provide the necessary energy and balance blood sugar, and water consumption should not be neglected. When foods and beverages with a very large volume are consumed in sahur, it is inevitable to see problems such as heartburn and souring.
Pay Attention to Portion Sizes in Iftar
As much as paying attention to the portions of the foods to be consumed in iftar, it is inevitable that you suddenly start eating. It is just as important not to overdo it and to chew food slowly. Because eating more than one meal without chewing can cause a sudden increase in blood sugar and indigestion in the stomach.
Breaking the fast with a high fiber food such as dates and water helps balance blood sugar. Or, one can break the fast with an olive that is not very salty. After breaking the fast, wait 20 minutes and continue eating with a soup with high water and fiber content. Iftar should include salad, yogurt, ayran or tzatziki. In order to minimize the risk of constipation and prevent sudden increases in blood sugar, foods with high fiber content such as whole grain breads and bulgur should also be on the table. Instead of fried and dumplings, milk desserts and fruit desserts should be preferred. As a cooking method, instead of frying or roasting, the foods should be cooked by boiling, steaming or grilling methods.
A Snack Must Be Eaten Between Iftar and Suhoor
A snack should be taken 1-2 hours after iftar. place should be given. Fresh fruits can be consumed at this snack. Because the fruits; It is rich in fiber, water, minerals and vitamins. In terms of balancing blood sugar, besides fruit, milk, which is a protein source, can be consumed. Or homemade ice cream can be prepared with pre-frozen fresh fruits. Since it is both pleasantly cool and does not contain added sugar, it would be a healthy choice.
Too Much Water Should Not Be Consumed at Once
It is right to drink a lot of water at once at iftar because water is not drunk all day. it is not a choice. 2 glasses of water with the main meal will be enough. It should not be forgotten that water can be drunk during snacks, and water consumption should be divided between iftar and sahur in a balanced way. Drinking at least 2.5 liters of water every day should contribute to the metabolism. Since consumption of tea or coffee also causes water to be excreted from the body, we recommend you to close this gap by drinking more water.
Consume Foods Containing Gut-Friendly Bacteria
Constipation problem is quite common in Ramadan. When the intestines, which are extremely valuable for the body, do not work well enough; intestinal flora is adversely affected and body metabolism slows down. Friendly bacteria in your gut, both metabolism It has a very important place in the work of the moment and in the protection of health. For this reason, care should be taken to consume the nutrients of gut-friendly bacteria sufficiently during the month of Ramadan.
Do Not Neglect Physical Activity
It is very important to be able to continue physical activity during Ramadan as well. For this, it is necessary to choose the right exercises and activities. For example, it may not be right to do heavy activities that will increase the need for water and sweating. Again, outdoor exercises at a hot time of the day can increase sweating and fluid losses and cause fatigue. Employees who are fasting can work their muscles by doing desk exercises. Those who are at home can do stretching, stretching, yoga and cushion exercises. In order to revive the metabolism that slows down during fasting, instead of spending time in front of the screen after iftar, light-paced walks can be taken. Take care.
Healthy Dessert Alternatives for Iftar Tables
1. Fruit Compote
Ingredients:
5 fresh apricots, 1 apple, 3-4 cloves, 1 teaspoon of raw honey, 1 piece of rind, cinnamon.
Preparation:
Cut the fruits into pieces together with their skins. Boil with 1.5 liters of water. After cooling, filter with the help of cheesecloth and add fresh mint and ice. Add and serve.
2. Fit Pudding
Ingredients:
15 dates, 1 ripe banana, 2 dessert spoons of cocoa, 5-6 strawberries.
Preparation:
Soak the dates in hot water and remove the seeds. Then pass the dates, bananas and cocoa in a blender. Divide into containers and leave in the refrigerator for 30 minutes. Then add strawberry slices on it and serve.
3. Refreshing Lemonade
Ingredients:
5 lemons, 3 tablespoons of raw honey, 1 piece of fresh ginger, 1 liter of water. Grate the lemon peels. Then squeeze the juice of the lemons, then add raw honey and ginger and put them in the refrigerator. Let this mixture sit in the refrigerator for 20 minutes. Then pass it through the robot again with 1 liter of water and filter it. You can serve with fresh mint leaves.
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