We have announced for you the foods that will feel full when consumed in Ramadan. So what should we consume in iftar and sahur? What are the sahur foods that are full? Do you gain weight while fasting? What should be done in order not to gain weight in Ramadan? What are the nutritional mistakes made in Ramadan? Here are the warnings of experts for the month of Ramadan. . .
Although it is thought to lose weight more easily in Ramadan due to the decrease in the number of meals, it is one of the important details that it is possible to gain weight when not paid attention. Heavy and fatty foods eaten late after starving all day long may bring some health problems that may arise if they continue to be fed incorrectly with insufficient liquid consumption. Unfortunately, as a result of a diet that remains inefficient as a result of malnutrition of people who are mindful of their excess weight in their normal lives and, accordingly, try to weaken, can lead to overweight appearance. So how to make a healthy diet and diet? What nutritional mistakes do we make the most during Ramadan? How to make sahur and iftar right in Ramadan? Here are the things that those who do not want to gain weight during the month of Ramadan should pay attention. . .
WHAT SHOULD BE DONE TO TAKE WEIGHT IN RAMAZA? WHAT ARE THE WAYS TO DO NOT WEIGHT WEIGHT IN RAMADAN? NUTRITION TIPS IN RAMADAN
RULE-1 / GO TO HEALTHY AND FILLING FOOD
It is important not to eat too much, but to eat healthy and healthy. Do not eat pastry, fatty and roast food menus. The best type of food for the Sahur menu is breakfast. Kefir and ayran are very healthy mixtures for sahur.
RULE-2 / STAY AWAY FROM HEAVY MEALS
You should prepare light foods such as soup, yogurt and salads so that iftar meal loaded at once does not cause indigestion and gas problems. After 10-15 minutes, the main meal should be eaten and the need for soup and liquid should be met. Since it will be eaten mostly in iftar, except for sahur, it should be taken in equal amounts from all nutritional values. If the vegetable meal is eaten after iftar that day, meat or dried legumes should be eaten the next day.
RULE-3 / DO NOT DRINK COFFEE OR TEA WHEN EATING MEAL
Taking tea or coffee at the same time while eating iftar will prevent the absorption of vitamins and minerals in foods, and should be drunk at least 45 minutes after eating. Experts say that consuming tea or coffee in sahur will increase the thirst.
RULE-4 / EAT ESMER BREAD instead of Pita
Although the smell of the warm pita expected with four eyes sounds good, it is known that the pita as much as 1 palm is equivalent to 1 slice of bread. As an alternative to pita bread, brown bread should be eaten as it will give fullness.
WHAT SHOULD NOT BE CONSUMPED IN THE FAMILY TO TAKE WEIGHT IN RAMAZA
PILAV AND PASTA
Pilaf and pasta, which are over-consumed in iftar, cause weight gain as they contain high carbohydrates. Therefore, you should be very careful with the amount and time you consume. For example, instead of eating rice or pasta every day, you can eat vegetables predominantly.
Do not consume acidic drinks to suppress your thirst in iftar. Because acidic drinks contain a lot of sugar, it causes the body to become fat.
With the effect of starving all day during Ramadan, the desire to eat dessert increases. However, you should avoid sweets such as kunefe, baklava and Tulumba. Güllaç, custard and fruit desserts contain less calories, so they can prevent you from gaining weight.
SAMPLE RAMADAN MENU! HEALTHY AND DELICIOUS IFTAR LIST
1 cup of soup,
8 tablespoons of vegetable food with meat (without water)
2 meatballs (60 g) of meat, chicken, fish, turkey
1 bowl of yogurt
1-2 thin slices of whole grain bread
Plenty of salad (lean)
1 cup milk dessert or 1 fruit
2 walnuts or 5-6 nuts or 5-6 raw almonds
1 glass of water Milk
1 boiled egg
Feta cheese up to 1 matchbox
2 walnuts / 5-6 nuts or raw almonds
1–2 thin slices of whole grain bread
Cold cut tomatoes and cucumbers
2. way: Soup, meat, yogurt, whole grain bread, cold cut tomato and cucumber
3. way: Milk + toast + cold cuţ tomato and cucumber