Millions of Muslims in many parts of the world fast during Ramadan to fulfill a religious obligation. During this period, which lasts 29-30 days, significant changes are observed in the daily lives of individuals, especially in their eating habits. The amount of calories we need to take does not change, but the 4-6 meals we need to eat are reduced to 2 meals. The biggest mistake made is not consuming enough fruits and vegetables during this period and consuming more foods such as red meat, pita, rice/pasta and desserts instead. However, with a healthy nutrition program, we can fulfill our prayers and not harm our health. During this period, due to prolonged hunger, metabolism consumes less energy, body movements slow down, and basal metabolic rate decreases. If you do not eat carefully during the fasting period and consume more food than on other days, you will gain weight and your body fat percentage will increase. Due to the disruption of blood sugar balance, a feeling of coldness and subsequent sleepiness may occur after eating. Actually, there are some very simple points to pay attention to. If we look at these:
1- You should definitely get up for sahur. One of the biggest mistakes made during Ramadan is eating before going to bed and not waking up for sahur. This causes fasting for a long period of time, on average 18 hours, and a slowing down of the metabolic rate. During very long fasts, blood sugar and blood pressure decrease, and acid secretion increases in an empty stomach. The next day, as the fasting period increases, the metabolic rate decreases, fatigue and headache occur.
2-Water consumption should be taken into consideration. 2-2.5 liters of water should be consumed daily. If you are wondering when to consume it, you can drink the first glass of water when you wake up for sahur and continue with 3-4 glasses of water. Similarly, when you break your fast, you can drink a glass of water first and consume the remaining amount of water between meals. It should not be forgotten that drinks such as tea and coffee do not replace water. If enough water is not consumed, the body water rate decreases, the water-salt balance is disrupted, and many health problems such as fatigue, inefficiency at work, depression, difficulty in concentration, sleepiness, stomach ache, indigestion, and low blood pressure may occur.
3 -Eating high amounts of fatty foods at sahur It should not be consumed in large quantities and quickly at iftar, and foods that rapidly increase blood sugar should not be consumed in large quantities. When fatty and heavy foods are consumed at sahur, the metabolic rate is slow, so the conversion of the nutrients taken into the body into fat will be greater. In addition, serious reflux and stomach disorders may occur when consuming such fatty and heavy foods and then going to bed. Instead of fatty and heavy foods, sahur should be a lighter meal, low in fat, high in protein to meet the daily protein requirement, and consisting of carbohydrates that do not raise blood sugar rapidly (such as bulgur pilaf, whole wheat pasta, whole wheat bread). Eating too much food at iftar will put a strain on the empty stomach. In this case, digestion may become difficult, heaviness in the stomach, sourness, burning sensation, nausea may occur, and health problems such as constipation and bloating in the intestines may occur. For this reason, at iftar, you should first start eating light, low-fat foods. Meals should be consumed slowly, in small portions and by chewing well. In addition, at iftar, light meals cooked using grilled, boiled and steamed methods should be preferred instead of fried, fatty foods and delicatessen products (salami, soudjouk, sausages, roasted meats, offal).
4-Found in tea and coffee. Substances reduce the absorption of iron, so tea or coffee should be consumed at least one hour after the meal.
5-If you want to eat dessert, doughy, heavy desserts should be replaced by milk desserts, and these should be consumed at least one hour after the main meal. can be consumed.
6-Fruits should be included in meals.
7-Regular light exercise should be continued three times a week.
8-While preparing the iftar menu Care should be taken to prepare a balanced menu from each food group. It is necessary to consume appropriate amounts of milk-yoghurt, meat-fish-chicken, bread-carbohydrate food group, and vegetable-fruit food groups at meals. It is not recommended for diabetics, pregnant and lactating women, children under 9 years of age, people on the go, those with severe heart disease, kidney disease and liver failure, and those with blood pressure problems to fast.
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