Attention should be paid to adequate and stable nutrition during the month of Ramadan.
Meals in Ramadan; It should be arranged in the form of two main meals at sahur and iftar, and two middle meals at 1-1.5 hour intervals after iftar.
It is valuable for those who fast to have sahur in terms of maintaining health. At sahur, a light breakfast should be made with foods such as milk, yoghurt and cheese, or a meal consisting of soup, vegetables and olive oil meals should be preferred. However, those who have the problem of being very hungry during the day should consume foods such as dry beans, chickpeas, lentils, bulgur pilaf that delay hunger by prolonging the emptying time of the stomach; It is appropriate to avoid very oily, salty and heavy meals and floury foods.
It is appropriate to start iftar with breakfast items such as cheese, tomatoes, olives or light meals such as soup, and continue with a low-fat meat dish, vegetable dish or salad after 10-15 minutes. Foods that give strength again but increase blood sugar steadily (pulp foods such as bulgur pilaf, whole wheat bread or whole wheat pasta) should be preferred instead of foods with a high glycemic index such as white bread and rice pilaf.
Drinking an average of 2-2.5 liters of water per day, but also buttermilk, freshly squeezed fruit juices, soda, vegetable juices etc., which will meet the fluid requirement while giving strength. Drinking should be taken care of.
Instead of very syrupy, oily desserts in Iftar; milky desserts (rice pudding, gullaç, pudding etc.) or fruit desserts should be preferred.
Meals should be avoided to eat quickly, they should be chewed slowly and sufficiently.
Instead of large portions in one go, it should be fed in medium to small portions one hour after iftar, and little by little each time.
Quickly after the iftar meal, going in front of the TV or computer, moving a little instead of resting on the sofa, taking short walks are beneficial in terms of helping digestion.
The cooking formulas of meals in Ramadan are also very valuable. Especially grilled, boiled and baked dishes should be preferred, and roasted, smoked and fried foods should be avoided.
In order to prevent constipation that may occur due to changes in the diet, foods with high fiber content (legumes, whole grains, vegetables) should be preferred in meals and fresh and dried fruits, walnuts, hazelnuts and almonds should be preferred in middle meals.
