The decrease in the number of meals, which is normally 3-4, to 2 meals in Ramadan, and the fact that these meals coincide with the evening / night hours when we are the most inactive, brings to mind the question of how we will be fed. Long fasting periods are also commonly used for detox purposes. By eating right during Ramadan, you can actually detox your body well. It is necessary to pay special attention to the amount of liquid consumed between iftar and sahur in Ramadan, just because of being thirsty for a long time.
Pay attention to water consumption!!
In order for the enzymes in the body to work (such as digestive enzymes) and for the metabolic processes to continue without interruption, you should definitely drink as much water as you need between iftar and sahur. Not everyone’s daily fluid needs are the same. You can find your daily fluid requirement by multiplying 30 by your weight. For example, the fluid requirement of a 60-kg person is 60X30=1800 ml. When you break your fast, drink 1 glass of water, but do not consume water or any liquid with your meal, this can both make digestion difficult and cause problems such as reflux.
Take care to consume foods with high water content!! Restricting salt consumption during Ramadan and increasing water consumption will make you less thirsty during the day. It also helps to consume foods with high water content.
Watermelon, pineapple, cucumber, melon, tomato, zucchini are foods with high water content. Again, sugary compote and compote can be used for liquid needs. The satiety signal is transmitted after 20 minutes.
If you act hastily when you sit at the iftar table, enduring hunger and thirst all day, you will experience digestive problems during Ramadan and you will encounter increasing numbers on the scale at the end of Ramadan. After breaking your fast with water and dates/olives, drink ½ bowl of soup and wait 20 minutes. Then move on to the main course. About 20 minutes after starting to eat
Then the satiety signal begins to be transmitted. Also, chew all your meals well and eat slowly. Thus, it will be easier for you to control your weight during Ramadan. Also, stay away from fries and pastries.
Having a protein-heavy breakfast at sahur keeps you full all day long. The foods you will consume in sahur should be foods that will help you to keep you full all day. The best example of sahur: a high protein, low salt, fresh vegetables and fruits.
There will be breakfast.
Sample sahur menu:
1 slice of low-salt white cheese
Dill Parsley Tomato Cucumber
1 serving of fruit (apricot dates or pineapple)
1-2 slices of whole grain bread
1 cup of fennel or linden tea
Constipation is the most common problem.
The best foods to consume to avoid constipation are those with high probiotic content.
are fermented foods.
Take care to consume kefir and home yoghurt. Vinegar can also be added to salads.
You can make healthy desserts at home.
Sweet getaways can be made 1-2 times a week during Ramzan. But still this
at home rather than using the getaways for high-calorie, sugar-sweetened desserts.
You can prepare delicious and healthy desserts for yourself. These desserts are 1.5-2 hours before iftar.
Then they can consume it instead of a snack.
1) Cocoa ice cream for those who work in jobs that require high energy during the day
100g raw cashews or almonds or hazelnuts
4 large dates
3 tbsp cocoa/raw cocoa
200-250 ml coconut milk or almond milk
(suitable for those with lactose and gluten intolerance)
Put all the ingredients through the blender. Pour into small ice cream cups and
keep in the freezer until frozen. Average of 4-6 people.
It is a more suitable recipe for those who work in jobs with high physical activity during the day.
This recipe, which is rich in both fiber and quality fatty acids, is ideal for Ramadan.
It helps in speeding up your metabolism.
2) Chia seed pudding for those with less physical activity during the day
3 tbsp chia seeds
200 ml almond milk
1 tsp cinnamon
Put all the ingredients in almond milk and mix them and let them cook for 1 hour and keep stirring from time to time. Until the chia seeds swell well and thicken the mixture. Then divide the mixture into the pudding bowls until they are half full.