Fasting with the arrival of Ramadan, hunger and thirst, which lasts for about 15-17 hours, cause a further decrease in metabolic rate. If the special nutritional offers for the month of Ramadan are not followed, the immune system begins to fall ????
For those who fast, it is valuable to make real food liquid and correct food choices between sahur and iftar.
⭐️Meal contents should be created according to the healthy eating plate, and all kinds of food sets (groceries, fruits, cereals, meat, eggs, legumes, milk and their works) should be used.
???? In order to avoid constipation, raw vegetables and fruits should be consumed at sahur and iftar, and legumes (lentils, chickpeas, beans, kidney beans) and vegetables with olive oil should be made 2-3 days a week at iftar.
⭐️ Food sources with high protein quality (meat, eggs, milk) should be consumed. In those with low protein quality, protein quality should be increased by making stable meal mixes. (such as dry beans + rice, rice pudding, egg spinach, mince/cheese pasta)
⚠️ Risky clusters in fasting: Those who have cardiovascular and high blood pressure disease and take medication, diabetes patients, kidney failure and dialysis patients, cancer treatment , children, the elderly and pregnant women.
????????? What should be considered in the Sahur Menu?
• You should definitely get up at the time of sahur.
Suhoor menu:
• It should consist of foods containing protein, carbohydrates and fat
• It should provide long-term satiety
• It should contain enough fiber/fiber for intestinal motility
• It should not make it difficult to continue sleeping at night
• Too much oil and salty foods should not be consumed
• It should contain enough liquid
Food measurements in sample menus always show personal differences.
???? What should be considered in the iftar menu?
• Easily digestible foods should be preferred in iftar, and foods that are too oily, too salty and too sweet should be avoided.
•Fries, pastries, very salty, very sugary and very oily ready-made foods, salami, sausage, roasted sausage, etc. Foods with high saturated fat content, offal, intensely spicy foods are the foods that should not be kept away from the iftar tables.
• Lemonade, compote helps consumption of liquid in iftar.
Happy Ramadan ????
