There is very little time left for Ramadan, which is an important part of social life. During the month of Ramadan, the effects of changes in individuals' daily routine activities as well as changes in their nutritional routine on health are very important. During this period, individuals reduce their diet from 6 meals to 2 meals, creating major changes in the body's metabolism. Therefore, it is very important to follow healthy eating principles throughout the month of Ramadan. How we nourish our body before fasting is as important as how we nourish it during fasting. In society, shortly before the month of Ramadan, the tendency to eat more and even consume foods with high sugar and fat content increases, with the thought that they will be hungry for a whole month. Individuals who have a wrong diet before Ramadan have a hard time fasting during Ramadan. Exposing a body that is irregularly and malnourished in its normal routine to two main meals and an average of 14 hours of hunger brings with it many problems. Therefore, we can have a healthier and fitter Ramadan by preparing our body for fasting with a few points we should pay attention to before Ramadan.
The importance of water for a healthy and fit body is now known by the whole society. Water is needed for every second of the body's survival, from regulating body temperature to maintaining inter-joint fluids, from regulating intestinal activities to preventing constipation, to maintaining the structure and volume of blood that carries water and oxygen to the tissues. Therefore, we must ensure the hydration of our body before entering the 15-hour dehydration period, where the danger of dehydration increases. We should take an average of 2-2.5 liters of water into our body per day. This should contain 8-10 glasses of drinking water. The remaining amount of water can be completed with herbal teas, buttermilk, sugar-free soft drinks, vegetables and fruits.
Due to the decrease in food consumption frequency and the occurrence of hunger and thirst, constipation is the biggest problem that all individuals who fast during Ramadan may encounter. It is a health problem. For this reason, before we start fasting, we consume soluble and soluble foods that will increase our intestinal activities and relax our digestive system. We must increase the frequency and amount of foods rich in fiber in our diet.
These are:
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Whole grain foods: whole grain bread, pasta, bulgur, oats (porridge prepared with milk or water and enriched with fresh fruits, flourless pancakes made from oat bran)
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legumes (can be consumed 3-4 times a week with olive oil or boiled as an addition to salads)
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Salads made of fresh seasonal vegetables and greens
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Fresh seasonal fruits
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Dried fruits due to their higher pulp content
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Raw nuts
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Yogurt (rich in calcium, iodine, B vitamins) In addition to being rich in water and prebiotic content, it protects against constipation)
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Kefir and pickles, which contain probiotics that regulate the intestinal microflora
Smoothie containing high fiber that relaxes the digestive system before Ramadan:
1 glass of plain kefir
1 tablespoon oats
2 tablespoons of chia seeds
1 teaspoon of coconut
Half a glass of black mulberry
Oats and chia seeds are added to 1 glass of kefir.
Wait in the refrigerator for about 10 hours until the chia seeds swell and gel.
Stir every 2-3 hours.
After being taken out of the refrigerator, it is blended with coconut and blackberries.
It relieves our digestive system by consuming it as a snack every day.
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