What could be the Ramadan diet plan?
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We prepare for Ramadan before Ramadan by filling the fridge with all kinds of accessories and at the first Sehri and Iftar we decorate the table as if a dozen people were being invited. After eating and drinking without thinking in the morning, they get restless all day long and get upset due to acidity in the stomach. Many people feel a little weak after fasting and think that it can lead to weight loss. Many women and girls today exercise because they are worried about being overweight. Properly covered, it will withstand a great deal of adverse conditions. Weight loss will be followed by fatigue and constant tiredness
What could be the Ramadan diet plan?
How to make Sehri?
It is important to have dairy products at dawn. If you try to use dairy products at dawn, you will not feel thirsty while fasting and your body will retain energy. Similarly, fiber is not only light on the stomach but also slow digestion and maintains the body's energy for about 8 hours. At breakfast you can also get the right amount of dried fruits like walnuts, almonds, cashews, pistachios and figs, which provide the body with "energy" throughout the day.
However, avoid eating fried foods in Sehri, eating them makes the stomach heavy and you feel bored and tired all day long. However, there is no harm in eating pratha with less ghee or oil.
Be sure to drink water, milk and yalsi in the morning so that there is no dehydration during the fast.
Swelling immediately after Sehri can also make you feel unwell and heavy, so do not go to bed for at least two hours after Sehri.
How to break the fast?
When it comes time to break the fast, everyone breaks down on their favorite items, which not only destroys the purpose of the fast but also affects the digestive system badly. Preparation for breaking the fast It should be, that is, unlike sehri, in iftar, take foods that are easily digested so that they do not prove to be heavy on the stomach. The tradition of licking fruit in Iftar is very welcome but women should use less salt and licking spices in it. Otherwise, spicy food on an empty stomach can cause heartburn and increase acidity. Excessive salt intake is also harmful for blood pressure and coronary arteries. Excessive consumption of liquids immediately after iftar can also be harmful to health. Therefore, do not drink milk soda immediately after iftar. In addition to seasonal vegetables cooked in cholesterol-free oil, a salad of raw vegetables provides you with the usual fiber, vitamins and iron. However, avoid rice as much as possible during Iftar as it causes severe thirst. Make sure you drink at least 6 glasses of water before going to bed after breaking the fast. Because at that time the body needs energy immediately. Which activates the brain and nerves in the form of glucose. The palm restores the reduced amount of glucose. While water or juice eliminates dehydration in the body and also replenishes minerals. Thus when the palm first enters the stomach it fulfills its energy requirement. The palm helps in running the digestive system while the water provides spiritual and physical freshness. It quenches the thirst and calms the stomach. Therefore, make dates a part of your diet plan.
Note: Patients with diabetes should follow the advice and instructions of fasting doctor and follow the instructions of their doctor in eating and drinking in Iftar and Sehri, especially in sweet dishes, beverages and fried foods in oil or ghee. Choosing good foods When choosing food in Ramadan, do not forget that this meal of Sehri and Iftar will strengthen your fast throughout the day. That's why it's important to have the right diet in your diet plan. Because the lost energy is restored only during Iftar. Therefore, at this time, choose a food that can meet all our physical needs. Here are some foods that you can choose from to get better energy.
Meat-bean group:
Use chicken, mutton, and fish in the meat group in the diet plan. They can eat one or two things. Peas, lentils, lentils, beans, etc. One thing can be taken. All of these are rich in protein, minerals, vitamins and digestive fiber.
Bread ؍ Cereal Group:
Wheat bread or chapatti, pratha, rice (brown rice). One or two items in this group will give you good amount of carbohydrate fiber and energy.
Dairy Products Group:
Milk, yogurt, butter, and cheese also provide protein along with calcium, which maintains the strength of the body and bones. Reduce the amount of oil to make your diet plan healthier. Other cooking methods can also be used for this. Such as steaming, grilling, baking or frying in low oil. Choose oils that are low in fats such as canola oil, soybean oil, etc. Get in the habit of eating well this Ramadan. Thus, when the month of Ramadan is over, you will feel the blessings and blessings of Ramadan.
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