Nutrition tips in Ramadan

The month of Ramadan has arrived and everyone has started to look for ways to cope with long-term hunger. Ramadan

It can be considered as a natural body detox, provided we have a balanced diet.

So, what foods should we consume to cope with hunger exceeding 17 hours?

Rather than the perception that we should eat a lot in order not to be hungry, we should choose the right foods and eat enough.

It would be the right view. Light foods and meals should be preferred in sahur. Our fiber foods

They keep us full. Since protein-containing foods are digested late in the stomach,

they stretch.

Rice, white pasta, white bread, pastries and sweet foods are foods with a high glycemic index and

It raises our blood sugar quickly. Due to our body’s response to lower blood sugar

they get hungry quickly.

Salted cheese can cause thirst the next day with its water-retaining feature. Sausage, like salami

Delicatessen products can also cause us to feel thirsty due to the spices and salt they contain.

Since the body consumes very little water while digesting vegetables such as carrots, cucumbers, lettuce, purslane.

they make us feel fresh the next day.

Egg contains complete protein and has a satiating feature.

While fats are broken down, water is released and at the same time, while being digested, little water is needed for breakdown in our body.

is spent, therefore, they reduce the water loss of our body. In other words, with 1 egg and 1 teaspoon of oil in the sahur.

You can make an omelet.

In addition, 3 tablespoons of curd cheese or 1 thin slice of unsalted cheese, dates (glycemic index

Although it is high, 1-2 pieces can be consumed due to its fiber content), fatty foods such as walnuts, raw hazelnuts, raw almonds.

seeds, 1 portion of fruit (due to fiber content), oat+yogurt/milk mixtures (prevents muscle loss),

tzatziki and ayran (which quenches thirst), brown bread (whole wheat, rye bread has low fiber content and low

It extends the time of satiety with its glycemic index) is among the foods that can be consumed at sahur.

Drinking more water than necessary in sahur causes bloating and the body removes excess water from the body while you sleep at night.

starts to beat. For this reason, I try to divide and drink at least 10 glasses of water between iftar and sahur.

It is beneficial to work.

Fasting can be broken with 1 date and 2 glasses of water in iftar. It is beneficial to consume soup every day, without flour

Soups fill the stomach volume and give satiety. Bread according to the body of the person next to the soup

portion should be determined. Bloating and sudden eating attacks after consuming soup and bread

To prevent this, a break of 10-15 minutes should be taken, and then the main meal should be seated.

2-3 days a week meat and vegetable dishes, 1-2 days of legumes or 2-3 days of meat dishes servings

should be consumed under control. In addition to these, tzatziki, yoghurt and ayran can be consumed. Salad is a must

It should be the crown of our table.

Will Güllaç, which is indispensable in Ramadan, never be consumed?

Güllaç or pudding can be consumed 2 days a week 2 hours after iftar. Instead of

Yogurt+almond+fruit trio can also be used as a snack.

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