It is very important not to fast without warning during Ramadan. Sahur prevents the slowdown of metabolism and thus weight gain can be prevented.
Doing suhoor also prevents the reduction of muscle mass caused by having two meals this month. Applying a balanced diet during iftar also ensures that the month of Ramadan is healthy. Memorial Health Group Medstar Antalya Hospital Gastroenterology Department Uz. Dr. Hilmi Dikici gave information about the importance of sahur and iftar in Ramadan.
Cheese, greens and fruit can be preferred for suhoor.
Instead of a heavy meal in suhoor, a very strong and balanced breakfast should be made. If possible, eggs, yoghurt, non-fatty cheeses should be preferred and plenty of greens such as mint, parsley, basil and dill should be consumed. These will help during the fasting process as they both refresh the breath and increase the purifying power of the body. At most one fruit should be eaten in suhoor. Fruit yogurt with apricots, strawberries and plums is a very good option. If you cannot get up for suhoor, it will be beneficial to consume 1 glass of kefir, 2-3 dates and 2-3 whole walnuts before going to bed.
Mushrooms consumed in suhoor keep you full
When making suhoor, protein and vegetable mixtures should be preferred and options such as menemen and omelets should be consumed. Foods rich in protein keep you full longer than others. Again, mushroom is an ideal food due to its ability to keep it full. You can also place salads enriched with tuna, chicken and meat pieces in sahur. Any product that is frying should not be consumed. Flour, salty and sugary-sweet foods should not be included in the sahur menu; Jam, compote, honey, molasses, pickled olives and cheese should be avoided as much as possible. All these products increase water loss, increase and decrease blood sugar spikes. It causes more thirst during the day.
Leave the sahur to the last time
Vegetable soup and yogurt soup with dried legumes, vegetable soup with lentil and chickpea soups are ideal because they contain plenty of pulp. It is very convenient to consume "muesli" in terms of being the right carbohydrate. Fresh fruit pieces and yoghurt or milk can be added to it. Olive oil, flaxseed or black seed oil can be added to salad, yogurt or cheese as it prolongs satiety. Apart from water, a glass of kefir is ideal. A tzatziki with plenty of cucumber, black cumin and olive oil can be used as a drink. Sahur should be left to the last time if possible, and end with a glass of cinnamon and lemon sliced linden.
Divide the iftar in half
The products that are described as iftar meals that enrich the table should be avoided or kept very limited because they are high in calories. Fasting can be opened with water and dates or olives with little salt. Date; It is very healthy because it is rich in carbohydrates, proteins, unsaturated fatty acids, minerals and fiber. However, more than a few should not be consumed. Iftar should be divided into two. After taking the soup prepared as mentioned above and limited iftar meals, you should definitely get off the table and take a break for 10-15 minutes. Meanwhile, water can be drunk.
To ensure the feeling of satiety and to limit the portion of the main meal, taking a break after fasting is too important to measure. Since there will not be mass iftars due to the conditions of the Covid epidemic, efforts should be made to gain this habit. After the break, the main meal should be a vegetable meal with or without meat. It should be avoided from fried and pure meat dishes, along with fatty kebabs, pastry and all foods containing flour should be avoided. It should not be forgotten that the fat content in the foods that are eaten or ordered outside will be high, thus causing weight gain due to their excess calories.
A second main course should not be preferred.
It is recommended not to consume a second main course, rice or pasta after the main meal. If they are to be consumed, those with bran should be preferred. Dessert should not be eaten without leaving the table after the meal, it can be consumed in light and limited amounts in the form of milky desserts 1 hour after the meal. A light exercise 1-2 hours after eating will be very beneficial for both digestion of the food and weight control.