Fitness

Important orders for fasting people during the holy month of Ramadan

When the month of Ramadan comes, he spreads his blessed tablecloth. It makes many people think about their health, and this is one of the great blessings of Ramadan. According to the findings of nutritionists, fasting helps people’s health, and there are only a few people who may be advised not to fast, but if you are one of the fasting people and you want to make a bounty from the blessings of God. , It is better to follow the scientific advice to spend this month of Ramadan with more power.


Iftar

Start your iftar with warm liquids such as light tea, boiling water, porridge, milk and soup with a few dates.
– Do not drink cold water at the beginning of Iftar, the amount of water in the Iftar meal should not be more than 1.5-1 glass.
– Avoid drinking carbonated beverages at Iftar. Two hours after iftar, you should eat two or three medium fruits.
Use dates instead of zucchini and okra, especially obese people should pay attention to this point.
Use dates or other natural sweets instead of sugar.
– Then enjoy dinner; Because between Iftar and dinner, some fluids and sugars are absorbed and the digestive system is ready to do its job.

Iftar

You can choose from the following foods:

– Tea or boiling water, dates, mild, soup, soup, bread and cheese and walnuts, halva, milk, yellow flakes, bread and cheese and vegetables, cucumber and tomato with bread and cheese.

Dinner (one hour after Iftar)

You can choose from the following foods:

– Pilaf with any kind of stew, lentil pilaf, beans, beans, chicken stock, pilaf with (pickles, salads, yogurt and vegetables), meat cutlets.

سحری

You can use these foods, which are similar to a breakfast:

– Tea or milk, dates, bread and cheese, butter, jam, honey, cream and jam, halves, beefsteak and cocoa.

Note: Eliminating the morning meal causes disorders in metabolism and the valley eventually causes bad breath, headache, muscle aches, heartburn, increased stomach upset, insomnia and anger.

– Please do not delete Sahari; Because dawn is one of the basic promises of fasting; The Holy Prophet of Islam has emphasized eating breakfast: “Eat breakfast; For in it is blessing ‌ »; The reason for the blessing is that dawn gives strength and vitality to the fasting person and prevents weakness, headache, hunger and bad breath, and by eating it you gain extra rewards; Because you have followed the order of the Holy Prophet. He also prepares the fasting person for night prayers and supplications to his deity.

– Do not forget that overeating at dawn not only prevents the feeling of hunger in the last hours of the day, but also in the early hours after dawn puts a lot of pressure on a person’s stomach and digestive system, which causes symptoms such as indigestion, pain and Flatulence occurs. So eat light breakfast and avoid fatty and bulky foods.

– Eating fruit in the morning prevents thirst.

– Consuming a lot of tea in the morning is not suitable due to its diuretic and caffeine properties.

Consumption of large amounts of sugar and sweets at dawn causes a sudden increase in insulin in the blood and eventually lowers blood sugar, and may lead to symptoms such as dizziness, lethargy, aggression, anger and sudden weakness. Be.

Lean people and growing teens can eat complex carbohydrates such as bread, rice and potatoes for breakfast. Also use grains and legumes in the desired amount in Sahar food ingredients.

Avoid fried, high-fat, spicy or very sweet foods.

Try to go to bed early at night so that you can wake up early in the morning (approximately 1.5 hours before the morning call to prayer). This will prevent a lot of food and fluids from entering the stomach and accumulating, and food will be easier to digest.

Eat protein foods (eggs, legumes, dairy and meat) at dawn.

Instead of drinking a lot of water, eat juicy fruits.

Note: The recommended fluids for breakfast should be drunk gradually; A glass of juice and a glass of honey or sugar syrup will have beneficial effects. Avoid eating too much salt; Because too much salt will expel fluids from the body and make you feel thirsty during the day.

– Go to bed as late as possible after breakfast; Because lying down causes the material to return to the esophagus and become acidic, making you not feel well the next day. This can cause heartburn and “gastroesophageal reflux disease” in the long run. In this disease, food returns from the stomach and esophagus and is called the “sour” feeling.

General orders

To quench thirst

– The most important time to drink enough water is one hour after Iftar to half an hour before dawn.

– Consumption of fresh fruit or juice at dawn prevents thirst during the day. Also, to compensate for the lack of water and salts in the body during Ramadan, you can use some soup or stew during Iftar.

Constipation in the holy month of Ramadan

Insufficient fluid intake, excessive and concentrated tea and coffee consumption, and inadequate consumption of fruits and vegetables can all lead to constipation, which can be eliminated by consuming these foods in moderation. In case of constipation, in addition to eating fruits, vegetables, enough fluids, soaked Bukhara plums, dried figs and dried berries are also needed.

Read more about this: Control constipation during Ramadan!

Consumption of foods such as offal and abomasum due to high fat content can lead to digestive problems and severe thirst during the day.

– Consumption of many spices increases thirst during the day.

– Prepare zucchini and okra from confectioneries that have followed the hygienic rules or you can prepare it yourself at home.

Eat slowly, chew food well and enjoy good bites. Leave the food you want on the table before you are completely full.
Avoid drinking water between Iftar and Sahar snacks; Because it reduces the effect of digestive enzymes on food and the occurrence of digestive disorders.

Compiled and edited by: Sanaz Motalebi Khameneh, nutritionist and dietitian

Source: Ideal Magazine

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