Healthy food in Ramadan.. Tips to overcome 3 problems during fasting

Every year at the beginning of Ramadan, some of the fasting people suffer from 3 main problems “Hunger, Thirst and Laziness”. Make a great breakfast, and give tips on how to feel full and energized during a fast.

Therapeutic Nutrition Consultant, Dr. Baha Naji talks with the Al-Hurrah website about the 3 main problems that fasting people face during Ramadan, “thirst, hunger and laziness” and offers tips to overcome each of them.

For her part, Dr. Yara Hussain, a clinical nutrition consultant at the University of Florence in Italy, confirms to Al-Hurrah the importance of eating “breakfast and suhoor” in a balanced and healthy manner to address these issues.

How do we overcome thirst?

Regarding thirst during the day in Ramadan, Dr. Baha Naji says the solution is to “drink plenty of water between breakfast and 4 hours after the start of the fast.”

And he emphasizes the need to “reduce drinking water just before dawn” because excessive drinking “leads to urination during the day during Ramadan, which increases thirst.”

Mineral salts in fruits help the body retain a good percentage of water during the day during Ramadan, so we should eat lots of fruits after breaking the fast, says Naji.

Naji points out that some people reduce their consumption of fruit and increase their consumption of sweets containing complex sugars, which increases diuresis, meaning an increase in thirst.

Nagy advises eating lots of fruits during Ramadan, especially strawberries, melons, watermelons and pineapples.

He cautions against drinking caffeinated beverages like tea and coffee in the early morning because these drinks are diuretic and cause the body to lose a lot of water.

Fat, which raises body temperature, counteracts eating high-calorie foods, and causes water loss in the form of sweat to increase thirst.

How to deal with hunger?

Naji believes that the “suhoor meal” is the magic remedy to conquer the feeling of hunger.

Suhoor meal should contain fiber like oats and corn fiber added to yogurt or milk.

During Suhoor, a person should eat complex carbohydrates such as potatoes, freekeh, bulgur and brown bread.

A source of fibrous protein such as beans, kidney beans, cowpeas, lentils, and chickpeas, all of which contain “healthy vegetable proteins.”

During suhoor, it is not recommended to drink carbonated water, as it accelerates digestion and contains salts that increase thirst.

How do we overcome “laziness and laziness”?

Nagi suggests exercising and sleeping well to get rid of laziness and lethargy.

It also emphasizes the importance of eating fruits, nuts, salads and vegetables, all of which provide vitality and vitality to the body and reduce cholesterol and harmful fats that cause lethargy.

Also, you should avoid eating fatty foods that contain saturated fats such as ghee, butter, cream and meat fat.

What is the perfect breakfast?

Dr Yara Hussain points out the importance of having a balanced and healthy breakfast, which provides the body with the nutrients it needs and helps it regain its energy without feeling lethargic, lethargic, stomach problems and poor digestion.

According to Hussain, “pats” are a great and healthy option to break the fast during Ramadan because they are easy to digest and contain high amounts of complex sugar, fiber, minerals (calcium and iron) and vitamins.

He says, “The soup dish is essential for breakfast because it contains nutritious ingredients that are easy to digest and is rich in water, which moisturizes the cells of the body and skin and helps to replace the fluids lost during fasting and prepares the stomach. For digestion, it helps prevent gas and stomach pain.”

Hussain also points out the importance of a green salad diet because it is “rich in vitamins, minerals and fiber, provides a lot of nutrients, contains few calories, and gives a feeling of fullness, which ensures that the main meal is eaten in small portions. .”

As for the main meal, he recommends having balanced proportions of complex carbohydrates and protein.

Complex carbohydrates like brown rice, whole grain bread, potatoes or bulgur are rich in fiber and minerals and provide the body with sustained energy.

As for proteins at breakfast, they should be 20 to 30 percent of the main meal.

Hussain says, “It is recommended to eat high-quality, easily digestible protein that contains all the essential amino acids, such as fish, poultry, all types of red meat, milk, yogurt, eggs, and cheese.”

For vegetarians, according to Hussain, other protein sources such as legumes and nuts can be eaten.

What is the perfect Suhoor meal?

Suhoor meal is just as important as iftar as it provides the body with enough energy for the long hours of fasting, and good healthy choices for suhoor meal can make a big difference in our energy levels and help us break the fast without experiencing an energy slump. Mood swings and headaches, according to Hussain.

Hussain points out the importance of the Suhoor meal, which consists of slow-digesting foods that provide energy to the body without causing stomach discomfort, thirst or hunger during the daytime fast.

proteins

Eggs, meat, beans and dairy products are good sources of protein.

The body digests proteins slowly, which makes a person feel fuller for longer, and it helps stabilize blood sugar levels during fasting.

During Suhoor, it is recommended to eat 4 slices of cheese, 60 grams of meat, two eggs, a small plate of labneh or a cup of legumes (such as beans).

Complex carbohydrates

“Foods rich in complex carbohydrates such as whole wheat bread, oats, fruits and vegetables are essential during fasting,” Hussain points out, because they take longer to digest, which helps maintain energy levels for longer.

It advises that the intake should be equal to “one cup of brown rice, two slices of wholemeal bread, or a quarter of brown Arabic bread.”

Vegetables and fruits

Hussain says, “Vegetables and fruits are rich in fiber, which slows food digestion in the stomach, increases the feeling of fullness for a longer period of time, and thus reduces the feeling of hunger.”

They also help prevent constipation and are full of vitamins and minerals needed for good health, according to his talk.

liquids

Hussain emphasizes the need to drink at least two to three cups of fluids at Suhoor to avoid feeling thirsty while fasting, and water is the best option for hydration.

She points to the possibility of eating water-rich fruits and vegetables, such as watermelon, oranges, cucumbers, spinach, and green salads.

It is recommended to drink natural fruit juices, Qamar al-Din and tamarind, as they contain vitamins that energize the body and strengthen the immune system, and in addition to calcium-rich milk, Hussain says.