Nutrition During Ramadan

With the arrival of Ramadan, the sultan of 11 months, everyone who wants to maintain their form has only one thing in mind.

there is a question; How can I get through this month without gaining weight? Apart from that, “I’m going to starve anyway,

There are those who think that I am already weak. First of all, those who go hungry for long hours in Ramadan

metabolism will reduce the working speed and do everything that comes to be satisfied with the little food.

will want to store it. To prevent this, eat less often, even for a short time.

We need to settle down.

Fluid intake is very important in sahur and iftar. As the first meal in iftar to increase fluid consumption

Soup is preferable. To reduce the burden on the body of eating a large amount of food at once.

Iftar should be divided into two meals instead of one meal. Wait 10-15 minutes after the soup.

should go to dinner. After fasting all day long, fast and large meals should not be consumed in iftar.

and should be eaten in small portions.

Making a healthy sahur is an important part of this process, as well as not having to eat at iftar.

is part of it. Make sure to have sahur and eat eggs, cheese, olives, lots of greens and whole grain breads.

Choose foods that are high in energy but easily digested. One of the essentials of Ramadan

In order to reward yourself, choose Ramadan pita only for your special invitations. both hot

When consumed, it raises blood sugar more quickly, and even a small amount contains more calories. This

Therefore, it should not be consumed more than 1-2 times a week.

Small snacks should be added between iftar and sahur so that they can be consumed in large quantities at once.

The negative effects of eating should be prevented and the slowing metabolism should be supported.

Half an hour after iftar, 1 slice of watermelon, 1 glass of low-fat milk to drink 1 hour later, slowing down

It will activate your metabolism.

Especially from fries, leavened foods (pastries), excessive sugar and fat

From foods, desserts with syrup, very salty or spicy dishes, delicatessen such as sausage, sausage, pastrami

products, honey/cream and carbonated drinks should be avoided, indigestion that may occur at night, stomach

It will protect you from burning, reflux and weight gain problems.

Since you will be dehydrated during the day, fluid needs should be met very well between iftar and sahur. This

At least 2-2.5 liters of water should be consumed for water, as well as ayran, freshly squeezed fruit and vegetable juices, soup,

Liquid intake should be increased with beverages such as compote.

Another important rule is not to serve foods too hot. after breakfast

Hot soups served can cause stomach discomfort and have a gas-forming effect. This

In order to prevent it, serve the food warm/hot and chew it as much as possible.


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