The month of Ramadan has come and everyone has started to look for ways to cope with long-term hunger. Ramadan
can be considered as a physical body detox, provided we have a stable diet.
Well, what foods should we consume to cope with hunger exceeding 17 hours?
Rather than the perception that we should eat a lot in order not to be hungry, we should choose the correct foods and eat enough
will be a real point of view. Light foods and meals should be preferred in sahur. Fibrous foods keep us full
. Since protein-containing foods are digested late in the stomach, they prolong the period of satiety
.
Rice, white pasta, white bread, pastries and sweet foods are foods with high glycemic index and
raise our blood sugar quickly. Due to the reflection of our body to lower blood sugar
, they make you hungry quickly.
Salted cheese can cause you to feel thirsty the next day with its water-retaining feature. Delicatessen items such as sausage and salami
can also cause us to feel thirsty due to the spices and salt they contain.
Since the body consumes very little water while digesting vegetables such as carrots, cucumbers, lettuce, purslane
, they make us feel fresh the next day.
Egg contains complete protein and has a satiating feature.
As fats are broken down, water is released and while they are digested at the same time, little water
is consumed in our body to break down, therefore, they reduce the water loss of our body. In other words, you can make an omelet with 1 egg and 1 teaspoon of oil
at sahur.
In addition, 3 tablespoons of curd cheese or 1 thin slice of unsalted cheese, dates (although its glycemic index
is high, 1-2 pieces can be consumed due to its fiber content), walnuts, raw hazelnuts, raw almonds Oily
seeds, 1 portion of fruit (due to fiber content), oat+yoghurt/milk mixtures (prevents muscle loss),
tzatziki and ayran (it quenches thirst), brown bread (whole Wheat, rye bread, fiber content and low
glycemic index, prolongs the period of satiety) are in the middle of the foods that can be consumed at sahur.
Drinking too much water at sahur causes bloating and the body starts to remove excess water from the body
while you sleep at night. For this reason, it is useful to try to drink at least 10 glasses of water in the middle of iftar and sahur by dividing it into hours
.
Fasting can be broken with 1 date and 2 glasses of water in iftar. It is beneficial to consume soup every day, flourless
soups fill the stomach volume and give satiety. Besides the soup, the portion of bread
should be determined according to the person’s body. After consuming soup and bread, a 10-15 minute break should be taken to prevent bloating and sudden eating attacks
, and then sit down for the main meal.
2-3 days a week, meat and vegetable dishes, 1-2 days of legumes or 2-3 days of meat dishes should be consumed under the supervision of portion
. In addition, tzatziki, yoghurt and ayran can be consumed. Salad should definitely be the crown of our table
.
Will Güllaç, which is an indispensable part of Ramadan, never be consumed?
Güllaç or pudding can be consumed 2 days a week 2 hours after iftar. Instead,
yoghurt+almond+fruit trio can be used as a middle meal.
