One ought to keep their weight by Ramadan with out gaining or reducing weight, and dieticians warn these fasting ought to take note of their food regimen throughout this blessed month.
Dietician Melek Atabey, who works on the Ministry of Health General Directorate of Public Health, emphasised {that a} balanced food regimen is of higher significance on this interval, as she advisable a nutritious diet particular for Ramadan.
Atabey acknowledged that suhur – the meal earlier than daybreak – is a should. This 12 months, there can be about 15 hours of fasting between suhur and iftar – the dinner that breaks the quick.
“To maintain an adequate and balanced diet, the suhur meal should not be skipped. Not getting up for suhur or just drinking water and going to bed causes blood sugar to drop earlier, to start the day unprepared, and to be sluggish and reluctant during the day. At least two main meals should be made with snacks to prepare for fasting,” Atabey instructed Sabah.
“On the suhur plate, there may be products such as milk, yogurt, cheese, eggs, whole-grain bread, raw vegetables and fruits, or a meal consisting of soup, olive oil dishes, yogurt and salad can be preferred. To delay the feeling of hunger during the day, it is appropriate to consume fibrous complex carbohydrate sources such as dry beans, chickpeas, lentils, bulgur pilaf,” she urged.
“Avoid fatty, salty, heavy meals and pastries. On the other hand, an iftar plate can contain soup, water, dried apricots, olives, salad, yogurt and olive oil meals.”
Atabey famous {that a} 15-minute break ought to be taken after breaking the quick with olives, dates and water, and beginning the meal with soup and salad. “If possible, rest for 15 minutes afterward. Then, a meaty vegetable dish or a meat dish that is not greasy and heavy and a vegetable dish with a little olive oil, salad or cold cuts … or a small portion of rice or pasta can be consumed.”
Atabey mentioned that desserts with milk ought to be most well-liked. “Dessert preference should be made in favor of rice pudding, güllaç, pudding or fruit desserts and compotes.” Aside from desserts, dried fruits, nuts, milk, or yogurt could be consumed between iftar and sahur.
The whole quantity of liquid one ought to eat each day is 2.5 or 3 liters. “Water should be the primary choice in meeting the fluid requirement. In addition, ayran, freshly squeezed fruit and vegetable juices, plain soda should be consumed frequently,” Atabey mentioned.
Atabey additionally advisable short-distance walks, one or two hours after iftar. “Gaining and losing weight in Ramadan is also harmful. Therefore, heavy foods such as fried foods should not be consumed as well.”
Source: www.dailysabah.com
