As in times other than Ramadan, the answer to this question is not the same for everyone. Many different groups, such as women and men, young and old, working people, working people and the chronically ill, have to follow different nutritional strategies when fasting.
But if we look at the topic in general, we can even turn the situation into an opportunity these days, when our sleeping and eating-drinking habits have changed dramatically. Reminding our bodies that the sun rises and sets, rather than the artificial night lights of modern life, the glitz of televisions and shopping malls, is a very important achievement.
In fact, humans are living things that feed themselves during the day. The conversion to the time after dark inevitably leads to a heavy burden on our metabolism. To take this into account, we minimize our daily fasting activities. This situation distinguishes both our minds and our bodies. We don’t have to go very complicated ways to deal with it!
Most importantly, the food to be consumed is divided into two or more meals between Iftar and Sahur. No matter what situation we are in, trying to fast without a sahur is very harmful to ourselves. At this point, many people who don’t have a suhoor make the following statement: “But I can hold it. I can’t stay awake ”. The important thing is: “We want to lead a healthy life”. By the way, in this very important worship, our body is expected not to be harmed, but to find health. It is impossible for anyone to ingest all of the nutrients and energy that should be ingested with one meal a day. It is a distant possibility that our internal organs and brain can endure this stress that we will experience for one month of every adult year for many years to come.
So what should we do; Since the month of Ramadan coincides with summer, the period of Lent is slightly longer than the winter and spring months; initially it is necessary as compared to in response to the loss of fluids during the day. to drink a little more fluids winter. Since we can drink it directly as water, cool and thick grain soups with water at Iftar are among the best starters to replace energy and achieve success without disturbing our digestive system. Information that should be emphasized in order not to overeat; Main course and side dishes can be chosen between traditional meat or meatless vegetable dishes, filled meatballs and meatballs from different regions of Turkey that are not too hot or too cold, with a balanced fat ratio. These meals can be accompanied by a small amount of various pilafs, noodles, and various pastries, but only pita or bread can do the job. A yogurt / milk dessert or ayran should be included in iftar or sahur. In order not to overload all the food and drinks that have to be consumed with the iftar, we should also have fruit 2-3 hours before going to bed at night. The fruits should be ripe and fresh. Constipation is a common condition that fasters face. To fix this, compare what we eat and drink while fasting to our previous consumption and it is time for a bowel movement! It is necessary to remove it by not jumping, and if we still cannot solve it, then we need to consult a doctor.
A very salty, very sweet, not too greasy breakfast and hot / cold drinks, prepared from the hot and cold breakfast during sleep and the subsequent sahur, will prepare us for the next day. Particularly risky people (such as healthy but heavy workers, the elderly) should rest during the hot hours and not do difficult work so as not to increase fluid loss during the day. Regardless of age and gender, kidney patients, diabetes, cardiovascular diseases and high blood pressure patients carry an extremely high risk of future side effects both at work and on an empty stomach.