Experts advise people who are fasting to eat in small portions with the onset of iftar.
According to the report, the expert of the Ministry of Health Gunay Ismailova said this.
According to her, during the holy month of Ramadan, Muslims prescribe a daily fast, during which they fast from dawn to dusk: “Ramadan is primarily the purification of the soul. dinner) is very important to provide your body with all the essential nutrients it needs. That’s why you need to focus on eating high quality food. In addition, the carbohydrates and fats that accumulate in the liver and muscles will avoid depletion of the body.
Sometimes people who drink a lot of cups of tea or coffee during the day feel some stress during fasting. For suhoor time, it is better to refuse coffee or use it in small quantities. Although this condition initially causes headaches and fatigue, after a few days the body adjusts.
The expert of the Ministry of Health reminded that improper diet or overeating during the month of Ramadan can harm the body: disorders in the balance of the immune system. Food intake must be extremely rational. You should not overload your stomach at night, and in the morning, in order not to disturb the functioning of the immune system, abandon high-calorie foods.
It is recommended to eat berries and fruits that contain a large amount of fluid. It is also recommended to consume less fatty and floury products. The temperature of the first meals should be optimal, as eating cold food can cause cramps and stomach dysfunction.
Ismailova noted that fasting is not recommended for young children, pregnant women and nursing mothers: “For patients with chronic diseases of the gastrointestinal tract, hypertension, diabetes and diseases of the cardiovascular system, if you want to fast, it is recommended to consult your doctor first. “
According to the doctor, the morning conversation is very important for a fasting person and allows the body to get the necessary energy for effective work in the first half of the day: “If we do not eat any food during the day, then a process called Hunger begins in our body, the immune system will not weaken and we will not face such a risk.
During suhoor, it is recommended to eat light food. During the morning conversation, it is necessary to consume protein-rich dairy products (kefir, milk, ayran), chicken eggs, green leafy vegetables. In addition, it is recommended to eat whole grain bread or wholemeal flour. Rye flour is digested 4 times slower than wheat flour and the satiety index of black bread is twice that of white bread, which is useful for long-term fasting.
During fasting, fruits rich in fiber are very useful. Dates are an excellent source of sugar, fiber, carbohydrates, potassium and magnesium. Almonds – a source of protein and fiber with low fat content. Bananas are a source of potassium, magnesium and carbohydrates.
Excessively salty foods, as well as spicy condiments and spices, should be excluded from the diet, as this dehydrates you and makes you thirsty during the day.
Ismailova recommends eating the right amount of food during the evening conversation: “During fasting, the metabolism slows down and excessive food consumption can cause constipation, colic and increased gas formation. It is very important to eat small portions at the beginning of iftar. After a day of fasting, the body will have difficulty. In addition, consuming large amounts of food for iftar can lead to an increase in blood sugar. Eating small meals will increase the metabolic rate and the degree of absorption of nutrients, as well as stabilize blood sugar levels.
Usually, they start interrupting the fast with dates or water, then you have to eat liquid dishes (various soups). After a while, you can move on to the main dishes. During the evening meal, you should limit the consumption of fries, as they cause indigestion, heartburn, but also affect weight. The diet should be well balanced and in addition to meat and meat products, it should include vegetables, fruits, legumes rich in protein (lentils, beans, peas), cereals and dairy products.
If the fasting person is thirsty, then between iftar and suhoor it is recommended to drink as much water rich in minerals as possible. Decoctions of green tea, mint, ginger, sage, cinnamon, cardamom, anise and cloves alone or in combination are also useful.
In addition, a light warm-up or a short walk 1-2 hours after stopping fasting is recommended.