As you know, fasting; It is a process in which the normal eating pattern changes completely. The three main meals that we consider essential are reduced to two. What we normally recommend is 2-3 snacks, which can be added if time is sufficient.
So, how can this order be brought closer to normal or how can this process be completed in the healthiest way?
For both iftar and sahur, the most One of the important conditions; To provide nutritional diversity. Foods that are very fatty (fried, roasted, etc.) and very sugary (sherbet desserts, etc.) should be avoided. Excessive consumption of pastries should be strictly avoided. Food should be eaten slowly and thoroughly chewed.
At iftar; you should start with a warm soup, take a 5-10 minute break, and then move on to the main meal. 2-4 meatballs sized meat or chicken or A main course can be created accompanied by fish, as well as a vegetable dish and of course rice or pasta or legumes. It should be supported with plenty of foods such as salad, yoghurt and tzatziki. Amounts for each variety should be adjusted to approximately 4-6 tablespoons. Brown bread should be preferred.
From iftar to sahur, at least 2 liters of water should be consumed if possible. Liquid ayran, unsweetened fruit compotes, and light tea should be added between meals and meals.
Between iftar and sahur, if time is sufficient; 1-2 snacks should be included. And these snacks can consist of fresh or dried fruits in addition to milk or yogurt. Desserts with sherbet should not be preferred. Our preference is milk desserts, which can be consumed every two or three days.
If it can be provided approximately 1-1.5 hours after iftar, straight road walks will be of good quality.
Sahur; It must absolutely be done. Skipping sahur will be unhealthy and will disrupt your balanced course. For sahur, breakfast foods should be preferred and cheese, eggs and milk should be consumed. Soup and vegetable dishes with olive oil can also be added to sahur. These foods will keep you fuller and fitter the next day. Contrary to popular belief; Pastry foods will make you feel hungry more quickly. After sahur, if possible, you should not go to bed immediately to give your digestive system time.
So, as you can understand, The secret is; To be able to adapt the small and frequent eating method, which we normally find healthy, provided with a variety of nutrients, to the time schedule during Ramadan.
I wish you all a blessed and fruitful Ramadan.
With best regards...
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