During the month of Ramadan, attention should be paid to adequate and balanced nutrition.
Meals in Ramadan; It should be arranged as two main meals in sahur and iftar, and two snacks at 1-1.5 hour intervals after iftar.
It is important for those who fast to have sahur in order to protect their health. A light breakfast consisting of foods such as milk, yoghurt and cheese should be made at the sahur meal, or a meal consisting of soup, vegetables and olive oil dishes should be preferred. However, those who have excessive hunger problems during the day should consume foods such as dry beans, chickpeas, lentils, bulgur pilaf, which delay hunger by prolonging the emptying time of the stomach; It is appropriate to stay away from excessively oily, salty and heavy meals and floury foods.
It is appropriate to start iftar with breakfast items such as cheese, tomatoes, olives or light meals such as soup, and continue with a low-fat meat dish, vegetable dish or salad after 10-15 minutes. Again, foods that give energy but increase blood sugar in a balanced way (pulp foods such as bulgur pilaf, whole wheat bread or whole wheat pasta) should be preferred instead of foods with a high glycemic index such as white bread and rice pilaf.
Drinking an average of 2-2.5 liters of water a day, buttermilk, freshly squeezed fruit juices, soda, vegetable juices etc. Drinking should be taken care of.
Instead of excessive sherbet and oily desserts in iftar; milky desserts (rice pudding, gullaç, pudding etc.) or fruit desserts should be preferred.
Meals should be avoided by eating fast, and should be eaten slowly and thoroughly by chewing.
Instead of large portions at once, it should be fed in small portions, one hour at a time after iftar.
Going in front of the TV or computer right after the iftar meal, moving a little instead of resting on the sofa, taking short walks are beneficial in terms of helping digestion.
Cooking methods are also very important in Ramadan. Especially grilled, boiled and baked dishes should be preferred, and roasted, smoked and fried foods should be avoided.
In order to prevent constipation that may occur due to changes in the diet, foods with high fiber content (legumes, whole grains, vegetables) and fresh and dried fruits, walnuts, hazelnuts and almonds should be preferred in snacks.