1.Start iftar with light meals such as water, dates, warm soup and tzatziki. Do not immediately move on to the main meal, wait 20-30 minutes.
2. Have a snack 2-2.5 hours after iftar. You can choose fruits, yoghurt, nuts such as walnuts, hazelnuts and almonds in this snack.
3.In Ramadan, instead of excessive sherbet (such as baklava) and fatty desserts; Choose milk desserts (rice pudding, rose pudding, pudding, ice cream, etc.) or fruit desserts and limit your dessert consumption to 1-2 times a week.
4. At iftar, be sure to include brown grain products, dried legumes, vegetables, Keep foods such as salads available.
5. Choosing grilled, oven-baked, boiled or steamed foods instead of fatty and fried foods during Ramadan will protect you from stomach cramps, reflux, heartburn and indigestion.
6. Avoid heavy exercise during the day during Ramadan. Prefer light, walking-like activities after iftar.
7. Never skip the sahur meal.
8. Foods that leave the stomach later and will not change blood sugar too quickly should be preferred for sahur. For this reason, foods such as milk, yoghurt, cheese and eggs must be included in sahur.
9. Be careful not to consume very salty foods, especially during sahur. Salty foods will increase your thirst.
10. Choose pita, a Ramadan classic, for iftar, and choose whole wheat or rye bread for sahur. When eating pita for iftar, remember that 1 palm-sized pita contains approximately 70 calories, which is equivalent to the calories of 1 slice of bread.
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