Let’s take a look at how we should eat ourselves in Ramadan, which again this year coincides with summer days, and the answers to the most frequently asked questions our society asks.
How does fasting affect our bodies?
Ramadan, the month of renewal for us, is an excellent opportunity to regulate our eating habits. In this blessed month, fasting will make our bodies healthy again. Fasting for around 16-17 hours triggers autophagy * and cells disrupt their damaged connections.
How should we meet our water needs?
Drinking water is always important, but it becomes even more important in Ramadan with dehydration. Some people have trouble drinking water. Some don’t feel like it, some forget, some say they don’t want to drink anything tasteless.
- So why is it important to drink water?
A person can live for 2 months without eating. But it can only survive 4 days without drinking water. Most importantly, water has no calories! So 0 calories. More importantly, our body is made up of 55-70% water. Our blood, which is constantly circulating in our body, consists of 83% water. When the percentage of fat in our body increases, the percentage of water decreases. Our brain is made up of 90% water. With all of this in mind, we should make it a habit to drink at least 8 glasses of water a day. (1 medium glass 200 ml. And the World Health Organization; It is recommended to consume a total of 2-2.5 liters of water, 1.5 liters of a person’s daily water intake as water, and 1 liter of water molecules from food.) The right amount of water to drink depends on each person’s weight. However, these values vary in factors such as the person’s level of activity, illness, and stress.
What should be proper nutrition in sahur
Breakfast should be preferred as the Sahur time ends with the Imsak time and then listening is started. It is not right to go to bed right after sahur. It can increase the risk of reflux. While foods with a high protein content such as eggs, milk, yogurt and cheese make you full longer, products with white flour should be less preferred, as they disrupt blood sugar regulation (regulation) and make you hungry faster.
How should the food order be in the iftar?
The Iftar order is very important for you to live the spirit of Ramadan more beautifully and for your health.
Dates are our crown in Ramadan.
Iftar dinner; After starting with 1 glass of water and 1 date, 1-2 measuring spoons of hot soup can be drunk. Soup is the polish of the stomach. You can choose Ramadan pita / whole wheat bread. After this phase, you should take a break of at least 5 minutes. Constantly filling a hungry stomach with food disrupts the digestive system. Therefore, it is best to continue to eat comfortably (quietly) after the evening prayer.
Can we have dessert with sorbet?
Of course, you can eat if you don’t have any health problems. The month of Ramadan coincides with the summer days, which means a hunger period of 16-17 hours. Sorbet and fried desserts eaten right after breaking the fast in 10-15 minutes can cause blood sugar to rise rapidly. In order to compensate for the rising blood sugar, the hormone “insulin” is released from the pancreas and as a result the blood sugar drops very quickly. As a result; Weakness and fatigue occur suddenly.
- When is the best time for dessert?
You should prefer it at least 1 hour after the iftar time. However Every fresh fruit that I recommend instead of the syrupy dessert provides your body with water balance. For possible constipation problems, you can choose watermelon, melon, apricot and plum, which have bowel-stimulating properties. Or milk desserts, which take second place in the dessert selection, are a good option. Güllaç is like pudding …
Sugar-free milk dessert recipe that you can make with just 2 ingredients: Diet fig sleep
Recipe name: Diet fig sleep
Height: (5 servings)
Materials: 500 ml milk (2 cups), 7 figs
1 serving of calories: 143.8 kcal
Manufacturing: Figs are washed. It is soaked in hot water (half an hour). The milk is heated so that the hand does not burn and the fig cubes are added. All materials are passed through a mixer. It is divided into shells. It is kept at room temperature for 1 hour. Our dessert, thickened and fermented, is taken to the refrigerator. Rest 1 more hour. After cooling, it is ready to serve.
Enjoy your meal, stay fit …
Is there a particular food that you recommend for me during Ramadan?
Yes there is. You can consume walnuts, a vegetable source of omega-3s. “Diabetes Obesity and Metabolism” A scientific study conducted at Harvard Medical School and published in Walnut magazine reported that those who consumed walnuts were less hungry. Hence, eating walnuts will help suppress your feeling of hunger.
Does our metabolism work slowly during Ramadan?
No it is not slow. in the month of Ramadan andAmerican Journal of Clinical Nutrition ” In a scientific study published in the journal, it was found that resting metabolic rate (REH) and total energy expenditure (TEE) did not change and that weight gain or yield changed according to the amount of food consumed. However, it has been reported that people’s physical activity decreases significantly due to the month of Ramadan.
* Autophagy literally means self (auto) food (phage) and is used to express the breakdown of structures within the cell in order to obtain nutrients under physiological conditions in which the cell is starving.
Nobel Prize in Medicine or Physiology Press.
Farr OM et al. , Walnut Consumption Increases Insula Activation to Very Desirable Food Signals: A Randomized, Double-Blind, Placebo-Controlled, Cross-Over fMRI Study, Diabetes Obes Metab. 2018 Jan .; 20 (1): 173-177.
The Effects of Ramadan Fasting on Activity and Energy Expenditure, Nader Lessan et al., American Journal of Clinical Nutrition 2018 Jan. 1, 107 (1): 54-61