How should we eat during Ramadan? – Health news
Eral said that any medicines or nutritional supplements used regularly in the morning and during the day should be taken with sahur, saying, “Make sure you eat enough and balanced during sahur. Our goal with this meal should not just be to be full, but to plan a meal with foods that will protect our holistic health throughout the day. First of all, if you have any medicines that you need to take in the morning, don’t forget to take them in the sahur. Make sure you get enough water. Choose foods with fiber that will keep you full for a long time. At the very least, try to consume portions of fresh seasonal fruit. Try to consume a lot of seasonal vegetables such as greens, tomatoes, etc. Eggs are a good alternative to keep you full. Especially by consuming boiled eggs, you can extend your satiety time. Don’t neglect quality oil groups for your gut health. Be sure to add olives, walnuts, raw hazelnuts/pistachios. To prolong your satiety, prefer fibrous breads like whole wheat, whole grain oats and rye instead of Ramadan pita.
What should be the order of eating at iftar?
Dietician Şükriye Eral, who stated that it is necessary to consume water and soup during iftar, said: “The first thing we should pay attention to is to replenish the water we lost during the day, so drink at least 3-4 glasses of water in sips. It will not be a very right choice to send solid food directly to the empty and inactive intestines all day long. So try not to miss the soup on the table this month. Avoid heavy meals. Cook your meals through cooking, oven, grilling. Avoid using intense tomato paste, sauce, cream in your cookware. Don’t miss the colorful, antioxidant-rich salads prepared with seasonal fruits and vegetables such as salads and cold cuts on the table.
Expressing that it is possible to continue with the salad after the soup and then move on to the main meal, Eral said: “If you have dessert on your menu, it would be a better choice to divide your dessert 1-1 to be consumed .5 hours after iftar as a snack with tea or coffee.”
Having a bite to eat after iftar
Eral stated that at least 1 snack should be made after iftar and continued his words as follows:
“We are talking about a long period of famine from iftar to sahur. Remember to have at least 1 snack to balance our blood sugar levels and consume food groups that we cannot eat during the day. With this snack, make sure that you mainly consume your fresh fruit, which you cannot consume during the day. Include a source of probiotics in your diet every day. Make sure to consume homemade yogurt, probiotic yogurt or drinks and raw nuts, which are high quality omega-3 sources that you cannot consume during the day. Avoid using too many diuretics such as tea or coffee. Try to drink 1 glass of water with every tea glass of tea you drink. You can increase the number of snacks after iftar according to your sleeping time.