Due to long-term fasting during Ramadan, the proper establishment of the nutrition regimen is of special importance.
According to Medianews.az, specialists warn that some mistakes allowed can lead to digestive problems, weakness, and other health risks.
According to specialists, three important points should be considered during fasting: sleep regimen, adequate water intake, and proper nutrition. The ideal regimen should consist of two main meals (pre-dawn and Iftar) and one snack.
Fasting without pre-dawn meal causes weakness and nutritional deficiency during the day. Priority should be given to protein and healthy fat sources such as eggs, greens, and walnuts at pre-dawn.
This habit can increase reflux and digestive disorders. It is recommended to wait some time after eating.
Low consumption of vegetables weakens the immune system and increases the risk of constipation. Vegetable dishes and salads should be included both at pre-dawn and Iftar meals.
Insufficient water intake between Iftar and pre-dawn causes headaches, weakness, and constipation. The daily water requirement can be determined as 30–35 ml per kilogram of body weight.
Breaking the fast suddenly with heavy meals leads to digestive disorders. It is more appropriate to first drink soup, then take a short break before proceeding to the main meal.
Light physical activity after Iftar supports metabolism and regulates appetite.
Instead of syrupy, fatty, and fried pastries, preference should be given to dairy and fruit desserts.
Fried foods, as well as products like sausages and hot dogs, can increase heartburn and blood pressure problems.
Specialists emphasize that balanced and varied nutrition, as well as proper water regimen, are the main conditions for having a healthy Ramadan.
Medianews.az