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.
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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