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Ramadan Diet Chart To Stay Healthy & Fit All You Need To know Full Detail

Ramadan Diet Chart To Stay Healthy & Fit All You Need To know Full Detail

Ramadan Diet Chart To Stay Healthy & Fit All You Need To know Full Detail

Ramadan Diet Chart To Stay Healthy & Fit All You Need To know Full Detail

The period of fasting in Ramadan, which coincides with hot and long days, is up to 15hours this year. In this long period, it is very important to consider the recommendations of experts regarding nutrition and lifestyle, to spend the month of Ramadan healthily and comfortably. Nutrition and Diet Department recommended a healthy stay for those who fast.

  • Fasting should not be done without making sahur. In order not to stop sleep, not going to surah but going to bed by eating will cause various health problems due to low blood sugar in these long days. Therefore, the sahur meal should not be skipped.
  • Do not forget to make a snack after iftar. Eating light meals at iftar and then making a snack will prevent the stomach, which is empty all day, from being forced to digestion. As a snack, consumption of 1 glass of milk or yogurt with carbohydrate sources such as fruit bread or chickpeas is suitable.
  • Prefer breakfast at sahur. A menu with low-fat protein that does not tire the stomach should be preferred. The higher protein will create a longer feeling of satiety, allowing the fasting to be held more comfortably. A beautiful sahur menu can be created by adding 3-4 slices of bread to the menu consisting of 1 boiled egg, low-fat low-salt cheese varieties, 1 glass of milk or yogurt, and 1 portion of fruit to prevent thirst. Since a low-fat menemen made using eggs or a salad made using eggs will increase the pulp content in the menu, it will also eliminate the problem of constipation that may occur during the day Ramadan Diet Chart To Stay Healthy & Fit All You Need To know Full Detail.
  • Avoid toasting, rice, pasta, and desserts with sherbet at Iftar. It should be avoided from the tables prepared with menus consisting of heavy metals with the feeling that they will not be easily filled after being hungry all day long. Usually, frying, pastries, rice, pasta, and desserts with sherbet decorate Ramadan tables and cause weight gain. To prevent weight gain and stomach upset; Vegetable dishes with light olive oil or meat should be preferred over heavy roast dishes. You can even introduce juices such as carrot juice to make sure that you are meeting your nutritional needs without overindulging on food. Red meat and white meat should be consumed in a balanced way, one-way selection should not be made. Instead of a high-fat carbohydrate group such as rice or pasta, which is thought to suit every meal, a small amount of Ramadan pita is more suitable for the iftar menu. To start eating soup with iftar, then take a break for 10-15 minutes and then continue eating, will eliminate the bloating that will be experienced at the end of the meal. Also, the salad consumed in iftar will positively affect the amount of pulp taken daily and prevent the problem of constipation. The sweet desire that arises due to hypoglycemia due to hunger for a long time is more in Ramadan than in other days. To meet this desire, instead of heavy sweets with syrup, light sweets with milk or fruit should be included. The date recommended being preferred when eating fruit or fasting after meals will also partially reduce the desire for dessert. The sweet desire that arises due to hypoglycemia due to hunger for a long time is more in Ramadan than in other days. To meet this desire, instead of heavy sweets with syrup, light sweets with milk or fruit should be included. The date recommended being preferred when eating fruit or fasting after meals will also partially reduce the desire for dessert. The sweet desire that arises due to hypoglycemia due to hunger for a long time is more in Ramadan than in other days. To meet this desire, instead of heavy sweets with syrup, light sweets with milk or fruit should be included. The date recommended being preferred when eating fruit or fasting after meals will also partially reduce the desire for dessert Ramadan Diet Chart To Stay Healthy & Fit All You Need To know Full Detail.

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  • Pay attention to fluid consumption. The daily water requirement is 2-2.5 liters. In the long and hot summer days, less water consumption than this amount will bring many health problems, especially kidney diseases. Besides, instead of many sugary and acidic beverages; Healthy drinks such as compote, buttermilk, freshly squeezed juice should be preferred to meet the liquid need. However, even if they are healthy, these drinks should never replace water Ramadan Diet Chart To Stay Healthy & Fit All You Need To know Full Detail.
  • To prevent constipation, focus on food with pulp. Constipation is one of the digestive system problems experienced during Ramadan. In order not to reduce the quality of life due to constipation, consumption of posed food is important. For this reason, it is necessary to pay attention to the consumption of salads, vegetable dishes, and fruits every day, and whole wheat, rye or bran bread should be preferred as bread type. In iftar, instead of bread can be eaten pita, on the day of eating pita bread should be consumed again with pulp. Also, care should be taken for kefir, which has a high probiotic content in regulating the intestinal flora. Plain kefir should be preferred instead of fruit kefir for weight control.
  • Pregnant women, diabetics and kidney patients should pay attention! People with serious health problems should not fast, as long-term hunger and thirst will disrupt the metabolism balance. Diabetics control their diseases by eating less and frequently in the fall and maintaining the level of sugar in the blood. But when they fast, they may experience sudden sugar drops and sudden sugar spikes, as this order will be disrupted, which is very dangerous in both cases. Fluid intake is very important for kidney patients. Failure to drink fluids throughout the day will increase the discomfort, as the kidney will tire. It is recommended that pregnant women do not fast consider both their health and their baby’s health Ramadan Diet Chart To Stay Healthy & Fit All You Need To know Full Detail.

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