Because the nutritional regimen changes during the month of Ramadan, making improper choices can lead to weight gain and gastrointestinal problems.
Medianews.az reports that dietitian Özgenaz Kazan recommends adhering to several basic rules.
It is recommended to break the fast with one date and soup. Suddenly eating a lot after prolonged fasting can cause gastrointestinal discomfort. After the soup, it is necessary to wait 5-10 minutes. This is because the brain sends the satiety signal 15-20 minutes later, and this interval prevents overeating.
As the main meal, low-fat vegetables, legumes, as well as grilled, baked, or boiled meat, chicken, and fish should be chosen. The table must definitely have green salad. Sweets should mainly be milk-based or fruit-flavored and consumed no more than twice a week.
Dates are rich in potassium, support nerve and muscle function, and help prevent anemia. However, the amount should be controlled.
Skipping the pre-dawn meal causes blood sugar levels to drop during the day. At this time, it is recommended to avoid heavy, fatty, and flour products. The most suitable choices are cheese, eggs, whole grain bread, vegetables, light soups, and meals with olive oil.
It is important to drink 2-2.5 liters of water between iftar and the pre-dawn meal. Inactivity can cause weight gain. Walking at a moderate pace for 30-45 minutes after iftar improves digestion. People with chronic illnesses should consult a doctor before fasting.
Medianews.az