From the moment we are born, nutrition is an essential action for human life. However, sometimes we can consume food out of necessity, just because we want it or because of boredom. This uncontrolled consumption situation can harm our health. Thanks to fasting for 1 month of 1 year, we learn to restrain and control ourselves. Even if the food is in front of us while fasting, we do not make a move to reach out and eat it. In fact, we can keep control if we want, fasting teaches us that. It teaches us to be patient and not to consume whatever we want whenever we want. Of course, in this process, our body and internal organs are resting and purifying. It's like doing a detox process.
I want to mention here; to consume food without leaving the meaning of the month of Ramadan after breaking our fast. In other words, it is necessary to consume meals that do not tire our body both at iftar and at sahur, and to simplify our tables. Eggs, cheese, nuts – walnuts – oily seeds such as almonds, vegetables – greens, multigrain breads can be added to your sahur plate. Amounts vary according to individual needs. It is beneficial to stay away from fried foods and doughy foods.
In iftar, breaking our fast with a light soup and taking a break for 10 minutes helps us a lot in terms of controlled nutrition. Switching to the main meal right after the soup may cause indigestion, but the 10-minute break we will take is very important in appetite management. Again, we can prefer light vegetable / legumes dishes or oven dishes. Some days, rice / pasta can be added or pita can be consumed. Amounts vary from individual to individual.
We can consume 1 or 2 portions of fruit either at sahur or 2-3 hours after iftar. 1 bowl of milk dessert or 1 slice of gullaç can be consumed once or twice a week.
One of the most important issues in Ramadan is water consumption. Let's try to consume water in a controlled manner half an hour after our iftar. Let's take care to drink an average of 1.5 - 2 liters of water.
I wish everyone a happy Ramadan.
Dietitian
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