Proper nutrition is important during Ramadan.
After a long hour of starvation, an Iftar table rich in various foods can ruin our dreams of healthy eating during Ramadan. Fasting during the month of Ramadan can improve our health, if it is observed properly, otherwise it can harm human health. It is very important to know about proper nutrition in Ramadan, to prepare food only from fresh products!
Use the following tips to maintain a healthy diet and gastrointestinal health during this Ramadan:
1. Start your meal with dates.
Dates are a source of carbohydrates that provide energy during the day during fasting. Palm fiber regulates the functioning of the digestive tract. In addition, dates are rich in magnesium and potassium.
2. Drink plenty of water.
Ramadan is also a hot day this year, so it is important to drink enough water to keep your body hydrated in hot weather. Drink enough water after opening your mouth and before breakfast to keep you from getting thirsty during the day. Try to drink 8 glasses of water when allowed to eat.
3. Avoid thirsty foods and products.
Avoid salty foods, canned food, pickled nuts, cucumbers, fish. Also, avoid foods rich in spices as they will make you feel thirsty. Eat more fruits and vegetables, which refresh and replenish the body's water reserves.
4. Break the fast slowly.
After a long period of starvation, a large amount of food falls into the body - is stress. Try to be moderate, start iftar with dates, water, then you can eat soup, salad. After a while, move on to the main course. Overeating can cause digestive problems and stomach pain.
Starting iftar with a warm soup is the best meal after fasting, it replenishes the body’s nutrients and prepares the body for heavier meals.
5. Make sure you have all the necessary groups of ingredients in your food.
Iftar should include foods such as proteins, vegetables, cereals, fruits and essential oils.
6. Choose healthy foods.
Your diet should include grains, legumes, chicken, lean meats, fish, olive oil, and fruits. Avoid fried, salty and greasy foods. Meat, legumes, eggs and dairy products are rich in protein. You should eat at least one of these foods every day.
7. Avoid sweets.
Sweets after iftar cause gas to accumulate in the stomach and disrupt digestion. In addition, it raises blood glucose levels, which further increases the need for sweets. Therefore, it is recommended to eat sweets 2-3 hours after iftar. Sweets should be replaced with more useful products - dates, dried fruits, sweet fruits.
8. Avoid drinking coffee.
Try to reduce your coffee consumption during Ramadan to avoid headaches and insomnia.
9. Eat three meals a day.
It is also important to eat three times a day during the month of Ramadan, including iftar, sahar, and snacks in between. Divide your main meal into three portions. One-third are complex carbohydrates, one-third is lean meat or fish, and the rest is vegetables. It will be a healthy balanced diet.
