5 Tips For Healthy and Healthy Feeding in Ramadan

5 Tips for healthy and healthy feeding in Ramadan

Here are five healthy food tips that should be taken into account in Ramadan: 

1 - keep the meal Suhour

The Suhoor meal is the cornerstone of healthy and healthy fasting for Ramadan, as it provides the body with calories, liquids, and nutrients that the body uses during fasting hours.
Here are the following specifications for an ideal suhour meal:

The more the Suhur meal is consumed at a later hour, the less time it takes to feed and drink.
In this meal, the fasting person should drink enough water and eat the bread, especially the type that contains the wheat bran, since digesting it takes longer and contributes to the feeling of satiety.
It is important to add at least one protein-rich foods such as eggs, cheese or chickpeas, and healthy foods such as olive oil, tahini or avocado.
It is recommended to consume other types of food such as vegetables, fruit and a glass of milk or milk.

2 - Avoid eating a large amount of food

Studies indicate that eating large meals has health consequences, including:

High triglycerides in the blood
Your gastrointestinal and gastrointestinal infection occurs
Difficulty indigestion
Deterioration of the general health situation
Laziness and inactivity.
The breakfast table is rich in foods of all kinds. We find salads, soups, dates, falafel, chickpeas, pickles, rice, meat, bread, cooked vegetables, fruits, and do not forget the sweets that are full of Ramadan dinners.

The fasting of a fasting person, such as this, is one of the wrong practices during fasting, which is contrary to the principles of healthy and healthy nutrition and the teachings of the Sunnah as well.

The importance of this meal is that it eliminates the feeling of hunger, and enables the fasting to control the quantities of food that will be taken in the hours after breakfast, so it is desirable that this meal is small and easy to digest because it is a simple stimulant of the digestive system to prepare him to digest the main meal, It is assumed that the fasting person should take it after performing Taraweeh prayers .

It is recommended that the meal consists of foods containing fast-digesting sugars such as dates or other fruits, milk, soup, salad, bread, and water.

Try to stop eating when you feel comfortable and do not continue to consume food until you feel full

3. Chew food well

Eating fast food, without taking the time to chew, is a bad dietary practice during the month of Ramadan, which can cause the consumption of large amounts of food, and lead to dyspepsia, stomach pain, bloating and gas.

In addition, research suggests that chewing food well is a very important way of controlling weight as it makes you feel fuller in a faster time and result in less food consumption.

It is worth mentioning that delaying the main breakfast until after Taraweeh prayers encourage the fasting person to eat it slowly and chew it well and to enjoy the meal more.

4 - Avoid juices and soft drinks

Many people claim they need soft drinks to digest food in Ramadan, as they reduce the feeling of bloating and indigestion.

In fact, soft drinks expand the stomach wall and increase its capacity, making you need to eat more food to feel full. In addition, each cup of soft drinks contains about five tablespoons of sugar!

Studies indicate a link between the consumption of soft drinks and increased risk of osteoporosis and type 2 diabetes (insulin-resistant).

As for juice, it is not recommended to consume because it contains a large number of calories and because of the lack of dietary fiber available in fruits, which helps to feel full.

The best liquids that can be taken in Ramadan are water, herbs such as tea, chamomile, and roots such as ginger.

5 - Reduce the intake of sweets

Desserts are popular in Ramadan, some of which are special for this holy month.

The fasting person feels that his body needs sweets in order to supply him with sugar and energy. After breakfast, fasting people often accept to eat sweets in large quantities, but consuming large quantities of sweets may contribute to narrowing and blockage of the arteries, which can cause heart and cerebral thrombosis.

In addition, sweets contain a large number of calories that contribute to obesity.

In fact, the best types of sweets are dried fruits, such as dates, as they are free of fat, taking into account that each grain pass (20 grams) contains 50 calories, so you can eat 3 pills pass at an average rate a day, not more.