Ramadan meals have a special taste,
different from the tables in other days, we offer you a range of tips for
healthy and healthy nutrition in the month of Ramadan.
The dramatic change in meal schedules is a real challenge to
trying to follow healthy and healthy nutrition this month.
The following are five healthy food tips that should be
observed in Ramadan:
1 - keep the meal Suhour
The Suhoor meal is the cornerstone of healthy and healthy
fasting for Ramadan, as it provides the body with calories, liquids and
nutrients that the body uses during fasting hours.
The more the Suhur meal is consumed at a later hour, the
less time it takes to feed and drink.
In this meal, the fasting person should drink enough water
and eat the bread, especially the wheat bran, since digesting it takes longer
and contributes to the feeling of fullness.
It is important to add at least one protein-rich foods such
as eggs, cheese or chickpeas, and healthy foods such as olive oil, tahini or
avocado.
It is also recommended to consume other types of food such
as vegetables, fruit and a glass of milk or milk.
2 - Avoid eating a large amount of
food, so you feel full
Studies indicate that eating large meals has health
consequences, including: high triglyceride levels in the blood,
gastrointestinal and gastroesophageal reflux, dyspepsia, deterioration of
overall health status, laziness and lethargy.
The Ramadan breakfast table is rich in foods of all kinds.
We find salads, soups, dates, falafel, chickpeas, pickles, rice, meat, bread,
cooked vegetables, fruits, and do not forget the sweets that are full of
Ramadan meals.
It is one of the wrong practices during fasting, which is
contrary to the principles of healthy and healthy nutrition and the teachings
of Sunnah as well.
Therefore, it is desirable that this meal is small and easy
to digest because it serves as a simple stimulant of the digestive system to
prepare him to digest the main meal, which is supposed to be eaten by the
fasting after performing Taraweeh prayers.
It is recommended that the meal consists of foods containing
fast-digesting sugars such as dates or other fruits, milk, soup, salad, bread
and water. Try to stop eating when you feel comfortable and do not continue to
consume food until you feel full.
3. Chew food well
Eating fast food, without taking the time to chew, is one of
the wrong dietary practices during the month of Ramadan, which can cause the
consumption of large amounts of food, and lead to indigestion, stomach pain,
bloating and gas.
In addition, research suggests that chewing food well is a
very important way to control weight, as it makes you feel fuller in a faster
time and lead to less food consumption.
4 - Avoid juices and soft drinks
Many people claim that they need soft drinks to digest food
in Ramadan, as they reduce the feeling of bloating and indigestion.
In fact, soft drinks expand the stomach wall and increase
its capacity, making you need to eat more food to feel full.
In addition, each cup of soft drinks contains about five
tablespoons of sugar! Studies indicate a link between consumption of soft
drinks and increased risk of osteoporosis and type 2 diabetes
(insulin-resistant).
As for juice, it is not recommended to consume because it
contains a large amount of calories and because of the lack of dietary fiber
available in fruits, which helps to feel full.
The best liquids that can be taken in Ramadan are water,
herbs such as tea, chamomile and roots like ginger.
5 - Reduce the intake of sweets
Desserts are popular in Ramadan, some of which are special
for this holy month.
The fasting person feels that his body needs sweets in order
to supply him with sugar and energy. After breakfast, fasting people often
accept large amounts of sweets, but consuming large amounts of sweets may
contribute to narrowing and blockage of the arteries, which can cause heart and
brain strokes.
The best types of sweets are dried fruits, such as dates, as
they are free of fat, taking into account that each grain pass (20 grams)
contains 50 calories, so you can eat 3 pills pass at average rate a day, not
more.
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