What should be the food in Ramadan? What should be considered while fasting?
month of RamadanOnly a few days left before the launch. You can continue reading our article to find out how to prepare your body before fasting the month of Ramadan starting March 23rd and ending April 21st, what is healthier to eat at suhoor and iftar, and what foods you avoid will be good for your body. In the process of fasting, when nothing is eaten or drunk from sunrise to sunset, that is, from the time of Suhoor to the time of Iftar, it is necessary to make some changes in the diet in order to make the body resistant to hunger and thirst. for a long time, otherwise various health problems may arise and the quality of daily life will be disturbed, a failure may occur. Fine, How to eat in Ramadan, what to eat for suhoor and iftar, what to avoid? Here are the answers…
Remember that if you are planning to fast during Ramadan and have any health questions and/or any medications you take regularly, you should speak to your doctor in advance. Also, try to reduce your stress levels so you don’t feel bad, especially while fasting, given that stress can lower your body’s energy levels. Take advantage of relaxing practices such as meditation, yoga, outdoor walks, breathing exercises, and mindfulness. Try to avoid heavy exercise. Also, remember that you need to pay more attention to your water intake than ever before. Do not forget about a balanced diet, sufficient and quality sleep, portion control. Let’s move on to proper nutrition in suhoor and iftar…
What to eat and what not to eat in suhoor?
Suhoor is very important for fasting people to stay energized throughout the day. Eating healthy foods and eating enough sugar helps delay hunger and keep your body balanced throughout the day. Here is what to consider in sahure:
For large amounts of water: It is very important to consume enough water during suhoor, as fluid loss occurs during fasting. Otherwise, dehydration can occur in a dehydrated body, which can cause problems such as headaches and difficulty concentrating. It’s also important to avoid foods and drinks that can cause dehydration, so it’s especially important to avoid foods and drinks that contain caffeine. The body needs to be balanced by consuming a lot of water not only during suhoor, but also in the period between iftar and before suhoor.
Choose foods rich in protein and fiber: Foods rich in protein and fiber increase satiety and delay hunger by slowing down digestion. Therefore, it is important to consume foods rich in protein and fiber, such as eggs, whole grains, yogurt, cottage cheese, dried beans, oatmeal and quinoa, for suhoor.
Eat Fresh Foods: Fresh fruits and vegetables are rich in vitamins and minerals and help maintain energy and keep you feeling full. On the other hand, fruits and vegetables with high water content such as cucumber, strawberry, watermelon, lettuce, pineapple, purslane are among the foods suitable for sahur as they also help to quench your thirst.
Avoid processed foods, foods high in sugar and salt: Packaged and processed foods are often high in salt or sugar. Such foods, very salty and sweet, increase the feeling of hunger and also make the body suffer from thirst. For this reason, it is useful to switch to fresh foods and not to consume excessively sweet or salty foods during suhoor.
Avoid junk food: Eating heavy meals on sahure can overload the digestive system and cause discomfort throughout the day. On the other hand, it can also prevent you from getting back to sleep and set the stage for you to feel more tired and weak the next day. For this reason, you should avoid heavy foods and eat a lighter and more balanced diet. By paying close attention to the oils you use, we may prefer healthy fat sources such as avocado, olive oil, coconut oil, and suhoor so you can support your digestive system.
If you wish, you can familiarize yourself with the approximate Cleveland Clinic suhoor menu and arrange meals to your liking:
- Oatmeal smoothie with fresh fruit, low-fat milk or yogurt
- Lentil soup with carrots, celery and onions
- Fresh vegetables accompanied by a sauce made from zucchini and labne
What can and cannot be eaten for iftar?
Iftar is a meal during which something is eaten and drunk after a day’s fast, and the eating window is left open until the next suhoor. It is important to break the fast as balanced as possible and eat lightly, as in sahure, without confusing the hungry and thirsty body for long hours. As a rule, it is customary to break the fast with dates, dates are naturally sweet and quickly give the body the necessary energy. It is also rich in fiber and slows down digestion, giving a feeling of fullness, thus preventing overeating. On the other hand, it is recommended to break the fast with water and start with a light meal.
As with suhoor, it is important to avoid overly salty and sugary foods for iftar; otherwise, a body dehydrated throughout the day can become more thirsty, and the sugar consumed during iftar can increase feelings of fatigue and unbalance the body, as this will lead to a rapid rise in blood sugar and then to its fall. .
Foods containing unhealthy fats also cause digestive problems such as indigestion and bloating, so their intake should be limited. Breaking a fast with a heavy meal can overload the digestive system and cause a feeling of heaviness in the stomach, and can also lead to weight gain. Therefore, it is important to create a light and balanced meal.
A balanced iftar menu with fresh fruits and vegetables, healthy fats, protein sources and carbohydrates, including whole grains, will help provide what the body needs. Light foods such as soup, salad, chicken or fish, vegetable dishes, yogurt, kefir can help you have a healthy iftar. A sample iftar menu at the Cleveland Clinic is as follows:
- Chicken baked with stewed vegetables and served with chickpeas
- Fish cooked with fried vegetables and brown rice
- Baked falafel, pita bread and salad
We wish you a healthy, pleasant and crowded month of Ramadan.
You might be interested: 5 most frequently asked questions and answers about Ramadan food
Source: Nutrition.org, eatright.org, Cleveland Clinic.
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