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Ramazan healthy nutrition advice for fasting

      

We are beginning a month known as the "11th Mullion", which calms both our soul and our body. There will be a few basic suggestions for those who want to spend this beautiful moon in a lighter state, which is deeply affecting the diet of those who will fast.

First of all, to say the results supported by scientific evidence; Long-lived famines like Ramadan can slow down our metabolism. However, it is our choice to turn this situation into a reality. Choosing proper amounts of appropriate food groups for sahur and iftard should be our basic rule. Those who are particularly long-lasting, those who are fed on the same diet, those who are engaged in the weight-loss process, those who want to get rid of their stubborn weight may surprise their metabolism by recreating this month's diet.

Should Sahur be built? The question is among the most frequently asked questions. Yes, sahur should be done. "

Since it is about 17 hours of hunger, supporting metabolism with a good-content meal will provide you with better protection of your energy during the day. In the context of content; it will be very beneficial for you to choose foods that are slowly digested, which keep you nourishing throughout the day. To give a few examples; rich full-grain complex carbohydrate sources; full-grain bread, wholemeal pasta, bulgur pilaf, such as options for the balance of blood sugar, constipation will also help to prevent the problem. When we think that you will not be able to consume water during the day, it will help provide gut mobility with these foods.

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The protein source you will consume on the sahur is very important. Because the egg is a full-quality protein source, it is an ideal choice for a 2-3-egg omelet or a stewed boiled egg,

  • Very fast digestible foods should be avoided. For example, foods such as sugar, white flour and other purified sugars.
  • Avoiding the consumption of sweets during the meal of Sahur
  • Fried foods should be avoided. Such foods can cause nausea and impairment throughout the day.
  • High salt / sodium containing foods should be avoided. These kinds of foods increase the number of diarrhea during fasting.
  • 1 cup of fresh fruit juice or 2-3 glasses of water should be consumed during sahur

Iftar time is late in the summer months. For this reason, it is important to provide the nutrients necessary for our bodies. It should be started with 2-3 dates and 1-2 glasses of skimmed milk or water. Hurmalar is an excellent source for carbohydrates, pulp, potassium and magnesium. Milk is an important source of protein and calcium.

1 bowl of soup 1 thin slice whole wheat bread can be consumed before intensive food starts to eat. For the rest of the iftar meal, whole grains should be boiled and cooked in the oven and fresh fruit.

Spicy foods should be avoided. Spicy foods stimulate stomach secretions and can cause discomfort during fasting. If spicy foods are to be consumed, spices should be used in limited quantities when cooking or consuming food.

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<li> <strong> Adequate fluid consumption: </strong> We must provide 30 ml of water per kilogram to the body during this period. Adequate fluid withdrawal is necessary to remove toxins from the body, to maintain urine density and to balance the kidney burden, to maintain blood stasis, and to prevent dehydration. </li>
<li> <strong> Protecting body water: </strong> Staying cool during the day and restricting physical activity is important to prevent fluid loss from the body. More care should be taken in this period for prolonged thirst. </li>
<li> <strong> Providing excessive nutrient intake to the midair: </strong> The regulatory mechanisms of the body reduce the metabolic rate and promote the use of the body's energy resources in sufficient energy-efficient form in case of starvation. Excessive amounts of food intake increases the body weight and increases the cause. Balanced and nutrient-rich foods ensure that proteins, vitamins and minerals are replenished in the recommended amounts. </li>
<li> <strong> Reducing the consumption of fatty food: </strong> Low fat / skimmed milk, yoghurt, low fat cheese, lean meat consumption should be preferred </li>
<li> <strong> To create a healthy plate model: </strong> Our meals should contain complex carbohydrates such as whole grains and whole grain bread, lean meats, kurubaklagiller, fruits and vegetables. </li>
<li> <strong> Sweet, mellow sweet: </strong> The slower digestible complex is digested very quickly compared to carbohydrates (whole grains and whole grain bread). Complex carbohydrates are found in cereals such as wheat, oats, beans, lentils, whole wheat flour, rice, and seeds. Complex carbohydrates are a more suitable choice for the reason that they provide a balanced energy and satiety for a longer period of time. </li>
<li> <strong> Fluid intake from the right sources: </strong> Extreme energy can be consumed by consuming sugar added syrups and sugar added drinks. Instead of these healthy choices of water, fruit juice, garbage (uncooked) is a healthy choice </li>
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<p> To facilitate digestion, the meals should not be checked, the meals must be seasoned slowly, properly chewed. Food consumption is low and consumption of acidic beverages that increase stomach secretion should be avoided. </p>
<p> Consumption of caffeinated beverages (eg tea, coffee and other caffeinated beverages) should be limited. Because such drinks have a diuretic effect, they cause loss of body fluid during fasting during the summer months. </p>

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