The month of Ramadan has come and everyone has started to find ways to cope with long-term hunger. Ramadan
Can be considered as a unique body detox, if we eat a balanced diet.
So, what foods should we consume to cope with hunger exceeding 17 hours?
Rather than the perception that we should eat a lot to avoid getting hungry. , we should choose the right foods and eat sufficient amounts.
It would be a more correct perspective. Light foods and meals should be preferred for sahur. Fibrous foods keep us full
. Foods containing protein also prolong the duration of satiety because they are digested late in the stomach.
Rice, white pasta, white bread, pastries and sweet foods are foods with a high glycemic index and
It raises our blood sugar quickly. Because of our body's response to lower blood sugar,
they make you hungry quickly.
Salty cheese, with its water-retaining properties, may cause you to feel thirsty the next day. Delicatessen products such as sausage and salami may also cause us to feel thirsty due to the spices and salt they contain.
Since the body consumes a very small amount of water while digesting vegetables such as carrots, cucumber, lettuce and purslane
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They make us feel vigorous the next day.
Egg contains complete protein and has a filling feature.
Water is released as fats are broken down, and at the same time, less water is needed to be broken down in our body while they are digested.
They are consumed, therefore they reduce our body's water loss. So, you can make an omelet with 1 egg and 1 teaspoon of oil for sahur.
In addition, 3 tablespoons of curd cheese or 1 thin slice of unsalted cheese, dates (glycemic index
Although it is high, you can consume 1-2 pieces due to its fiber content), fatty seeds such as walnuts, raw hazelnuts, raw almonds
, 1 portion of fruit (due to its fiber content), yu alfa+yoghurt/milk mixtures (prevents muscle loss),
tzatziki and ayran (quenches thirst), brown bread (whole wheat, rye bread provides satiety with its fiber content and low
glycemic index). It is among the foods that can be consumed at sahur.
Drinking more water than necessary at sahur causes bloating and the body begins to remove excess water from the body while you sleep at night.
For this reason, it is useful to try to drink at least 10 glasses of water between iftar and sahur, dividing it into hours.
You can break your fast with 1 date and 2 glasses of water at iftar. It is beneficial to consume soup every day, flourless soups fill the stomach volume and make you feel full. Along with the soup, the portion of bread should be determined according to the person's body. After consuming soup and bread, you should take a 10-15 minute break to prevent bloating and sudden eating attacks, and then sit down to the main meal.
Meat and vegetable dishes 2-3 days a week, 1-2 meals a week. Legumes should be consumed daily or meat dishes should be consumed for 2-3 days in portion
control. Besides these, tzatziki, yoghurt and ayran can be consumed. Salad must definitely be
the crown jewel of our table.
Will Güllaç, an indispensable part of Ramadan, never be consumed?
Güllaç or pudding can be consumed 2 hours after iftar, 2 days a week. Instead
yogurt+almond+fruit trio can also be used as a snack.
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