Things to Consider in Ramadan Nutrition

The month of Ramadan, the sultan of 11 months, is a little different than usual this year. Covid-19 virus, which spread all over the world, also affected our country considerably. The crowded tables and large family gatherings that come to mind when it comes to iftar table, unfortunately, have been suspended this time. So, while all this is going on, what should we pay attention to in order to maintain our immunity on the one hand and have a healthy Ramadan process on the other



Sahur is a must

Suhoor meal must be done as it is a meal before fasting for a long time. This will prevent you from overeating at iftar and will ensure that you do not get the energy and protein you need to take during the day in a single meal. One of the most important things we should pay attention to in suhoor is to drink plenty of water, to consume fibrous food and to get enough protein. However, consuming less salty food is also important as it will make you thirsty during the day. Eggs, legume soups, low salt cheese and milk can be preferred as protein sources. It is important to consume whole grain bread as bread as it will keep you full for longer. In addition, consuming cold vegetables and plenty of water is also necessary for speeding up your slowing bowel movements. In addition to all these, you can consume healthy fat groups such as raw almonds, raw hazelnuts and walnuts instead of olives. This will help you stay full longer and reduce your water needs as it reduces the salt you will take.



You must keep your immunity strong

Both the Covid-19 virus and being hungry for a long time raise the question of whether my immunity drops in mind. In this process, you can add some things to your diet to both fast and keep your immunity strong. For example, you can use spices such as turmeric and ginger more often while cooking. You can increase the seasonal consumption of vegetables and fruits. You can also prepare a drink for yourself with foods such as kefir, flax seeds, almonds, hazelnuts and strawberries and consume them as a snack.


You should have a balanced diet during iftar

At the iftar table where you will sit after a long hunger, a slow and balanced diet is one of the most important things you should pay attention to. The food groups you prefer should meet your needs in terms of energy and protein. In addition, attention should be paid to the cooking method and the nutritional content should be light in order to control weight and prevent indigestion. When opening your iftar, you can choose a glass of water and olive-palm or a light soup. The soups you prefer should be without cream. Vegetable soups, tomatoes, ezogelin, yogurt soup can be a good start. Next, main meal preferences as protein source; It can be legumes, grilled meatballs, chicken sauté, grilled fish. The main course should be enriched with grilled, boiled vegetables or plenty of salad should be consumed with it. Thus, complaints such as constipation will be prevented. For energy needs, it is important to get enough carbohydrates. Examples of healthy carbohydrate choices are bread with grain, bulgur pilaf with vegetables, noodles with walnuts, and whole wheat pasta. Finally, you should definitely include the milk-yogurt group, which is another food group that should be in a balanced diet, on your table. It is possible to create a balanced and healthy iftar menu with choices such as kefir, ayran, yoghurt and cacık.


A light snack

After iftar, sherbet desserts or heavy snacks can cause complaints such as reflux and gastritis. Being high in calories will also cause weight problems. Therefore, a light snack is important for both weight control and prevention of stomach complaints. For example, strawberries or a portion of milk pudding or a glass of milk and 3-4 dried apricots can be a nice snack along with plain kefir.


Do not neglect to drink water

One of the most important things to be aware of in both ftar and sahur is to drink enough water. Not drinking enough water can lead to many different health problems, especially blood pressure and kidney. Especially people who have complaints such as constipation and indigestion; It should not forget to drink at least 2 liters of water at sahur, iftar and snacks.


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