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Healthy Eating Tips During Ramadan


This article is centered on practical tips regarding healthy nutrition during Ramadan.

Due to the coronavirus epidemic, we will have a bit of a bitter month of Ramadan, where there will be no iftar invitations or Ramadan events. Actually, we can turn this into an advantage. Since we will make iftar and sahur only in our homes, we can follow our nutrition plan in a balanced way.

Since we do not eat during the day in Ramadan, we have to be very careful about iftar and sahura. Adequate and balanced nutrition is very important in every period of life, including Ramadan. People without health problems; By implementing a balanced nutrition program, he can spend the month of Ramadan without any problems.
Fasting can help prevent mental health problems such as high cholesterol, heart disease and obesity, as well as improve mental health and well-being.
A 16-hour fast may seem at first glance to be a difficult thing to balance your daily nutrition and hydration. However, this depends entirely on the food and beverage choices you make.

DO NOT Skip the sahuru

Do not skip the sahuru in any way. Sahur should be healthy enough to provide the energy to withstand long fasting hours. Do not forget to add plenty of fresh fruits and vegetables, meat and dairy products to your meal for a healthy sahur.
Fruits and vegetables that are rich in fiber keep them full for longer. They also contain vitamins, minerals and phytochemicals that are vital for health.
High fiber carbohydrate foods such as brown rice and whole wheat bread take longer to digest and help maintain energy levels longer.

Skinless chicken, lean meat, fish and dairy products are excellent sources of protein. They also help repair and build body tissue and strengthen your immune system. Eating high-calcium dairy products also helps maintain strong bones. Those with lactose intolerance can choose lactose-free milk or calcium-fortified soy milk.

Iftar is the time when we renew our energy levels after a day's fasting. Do not be tempted by a variety of unhealthy foods that will only give you nothing but calories. Instead, opt for healthy, homemade iftar meals that you can eat with your family.
Traditionally, we open our fast with dates. Dates are an excellent source of energy. It is also rich in potassium, which helps muscles and nerves work well. Try to consume from all major nutrient groups: fruits and vegetables, cereals, legumes, meat and milk.
Since we cannot drink water during the day, try to drink as much water as possible between iftar and sahur. Try to drink at least 8 glasses of water between iftar and sahur to reduce the risk of dehydration. Limit caffeinated beverages because they increase fluid loss in the body. Fruits and vegetables can also be consumed, which can help prevent the body from becoming dehydrated.
Adequate and balanced nutrition is the key to health. Do not deviate too much from your normal diet during the month of Ramadan. Eat plenty of fresh fruits and vegetables and avoid processed foods as much as possible. Consume fried foods to a minimum. Eat fiber-rich foods that keep you full for longer.
We usually look at iftar through a feast. It is difficult to resist delicious Ramadan desserts, especially at such times. Remember that heavy sweets can strengthen digestion and cause sudden blood sugar spikes, as well as being overloaded with calories.

FOOD TO MAKE YOU ENERGIC ALL DAY

Eggs: The most nutritious foods, eggs are very rich in protein. Eggs are a great way to stay full longer, and they're pretty tasty.

Avocado: This incredibly nutritious fruit is one of the best foods that can be consumed during sahur. Avocados can be consumed alone and also add rich texture and flavor to any dish. They are very rich in fiber. Fibers are substances that are digested slowly and reduce blood sugar increases.

Raw honey: Raw honey contains many phytochemicals and flavonoids that can improve health. Honey is very good for increasing energy. It is an excellent source of antioxidants. It even has antibacterial effects. 1-2 tablespoons can be consumed per day.

Dates: Dates have a very high potassium content. They have a nutrient called beta-D-glucan, a soluble fiber that has health benefits and can increase the feeling of satiety.

Fig: They contain key minerals such as calcium, iron, magnesium and potassium. They are also an excellent source of fiber and maintain healthy blood sugar levels. Figs are an alkaline food, meaning they help balance the body's pH.

Yogurt: Natural yogurt is a great choice for sahur. It is a very good source of protein. It is also packed with probiotics, which are vital for gut health and immunity.

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