The holy month of Ramadan is of exceptional importance to Muslims, but some find it difficult to cope with hunger and thirst during fasting, and some feel tired and fatigued by abstaining from food and drink throughout the day.
Satisfaction during fasting does not depend on the amount of food a person eats during Iftar, but on its quality and how it is eaten.
In this regard, a team of nutritionists and health experts offers tips to reduce the feeling of hunger during fasting and keep the body hydrated as much as possible.
Retire a warrior
Complete nutritionist Osma Ghani explained to the newspaper, “Los Angeles TimesThe American says that fasting is good for our body and gives them rest, and that “fasting pushes our body on the path to recovery.”
She explained, “Our digestive system has been running continuously since we were born, so when we rest on it we allow the body to stop and remove some dead cells and cleanse itself.”
In the same context, nutritionist Somaya Khan pointed out some other benefits of fasting, including “controlling blood sugar, improving heart health and brain function”.
He added that the main goal of fasting is “adherence to awareness, discipline and restraint”, and advised that moderation is important when eating and that we focus on eating.
Here are some tips to help you achieve the best results of fasting, not to destroy its fruits during Iftar, and to reduce the feeling of hunger and thirst throughout the day:
Breakfast is a very important meal – it can either make or break your day.Free well health(Very Well Health) “Breakfast should be as balanced as possible with complex carbohydrates, protein, healthy fats and enough fiber, which helps you stay full longer and provide more energy without feeling lazy.”
Fuel for the Suhoor body
The Prophet (peace and blessings of Allaah be upon him) advised Muslims to eat Suhoor, and he said, “Take Suhoor, because there is a blessing in Suhoor.” He also urged to delay it.
In addition to her religious virtues, nutritionist Shamila Malik stressed the importance of Suhur to alleviate hunger, and said that some people may sleep and not eat Suhur so that they go hungry during fasting.
“When you eat most of the calories at breakfast and then at bedtime, it affects the metabolism and leads to weight gain, so it’s good to separate the calories, some of them at breakfast and some at Suhur.”
Protein and fiber to increase satisfaction
Eating foods rich in protein and fiber helps to provide energy to the body for a longer period of time as it takes longer for digestion and absorption in the body.
Somaya Khan explained that protein-rich foods include eggs, yogurt, Greek yogurt, beans, legumes, fish, chicken and nuts.
Eating whole grain carbohydrates like whole grain bread and oats and healthy fats like butter and nuts will make you feel full throughout the day.
On the other hand, high intake of other simple carbohydrates such as sugar and white bread leads to an increase in blood sugar, making you feel more hungry.
Fiber is a magical solution
Experts point out the importance of eating high-fiber foods such as fruits and vegetables because they help keep the body hydrated and contain essential vitamins and minerals.
Dietitian Somer Hadat says, “Sleep patterns or changes in diet, such as mealtimes, bowel movements and hormonal changes in your body, can also lead to increased appetite, and the way to combat these symptoms is to eat fiber.”
Water is your friend
The most important way to prevent thirst and dehydration is to drink enough water, and make sure that he drinks enough water for his normal body, even though there is a short time to break the fast in Ramadan. Day, i.e. at least two to three liters daily as prescribed by doctors.
Instead of drinking a large amount of water in a dose at breakfast, it is recommended to drink a little water throughout the Iftar period to get the best hydration for the body, instead of urinating frequently and keeping the body hydrated. .
Experts have cited a set of other tips to reduce thirst, including:
Drink sodium-rich foods such as fried foods, pickles, canned and chilled meats, as well as liquids containing electrolytes such as coconut water, and drink water slowly and evenly, in addition. High percentage water like watermelon cucumber, zucchini, yogurt, nuts, seeds and peppers.
The best way to tell if you are dehydrated by keeping the color of your urine is that it should be light yellow, and if too dark, increase your fluid intake.
Caffeine and dehydration
Avoid high caffeine intake from tea, coffee, etc. as it causes a miscarriage Caffeine Due to its diuretic effect it significantly contributes to high fluid balance disorders and dehydration in the body as it stimulates the body to excrete more fluids than usual.
Do not forget to sleep
Maintaining adequate hours of sleep can help control hormones, especially hunger hormones such as ghrelin and leptin, so without enough sleep you can increase the feeling of hunger and eat more at breakfast because your hormones are not working properly.
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