Dr. Saad Ismail, a nutritionist, says: Unfortunately, many people classify the month of Ramadan as the month of devouring, feasting, satiety, gastrointestinal diseases, obesity and weight gain, but the scientific fact is that it is a month of health and wellness and getting rid of obesity and therefore chronic diseases, especially type II diabetes resulting from insulin resistance, By following a balanced, quantitative diet that includes all nutrients from carbohydrates, which include starches and sugars.
Also protein, in both animal and vegetable types, as well as unsaturated fats, monounsaturated fats, vitamins, mineral salts, and water with the use of healthy cooking methods grilled, boiled or steamed, and completely avoiding frying and heavy roasting, and with following this balanced system, we can maintain the blood sugar level without a decrease until the time of breakfast With a feeling of fullness throughout the day.
And it is very important to know that Ramadan is the month of losing excess weight from 4 to 5 kg, and one of the most important health tips that must be followed so that Ramadan is a month to restore health.
First: Iftar should be divided into two phases, it should start with water at the rate of one or two cups to quickly compensate for dehydration, with 1-2 dates to increase the average blood sugar level and compensate for the lost potassium percentage that the body needs.
Second: It is preferable to perform the Maghrib prayer before eating, or wait 15-30 minutes before eating, and then eat breakfast, and start it with a plate of warm soup.
Third: Avoid sweets and juices containing high amounts of sugar after breakfast.
The most important thing is to eat more fresh vegetables, such as salad and cooked vegetables.
Fourth: Not to eat the pre-dawn meal early, and it is better to delay it as much as possible so that we do not feel hungry early.
The suhoor must contain an adequate amount of proteins and fats with less carbohydrates so that the sugar level remains at the normal level for the longest period, as will be explained later.
If you eat a light meal between breakfast and the pre-dawn meal, it is preferable to have one piece of fresh fruit or some fresh vegetables such as carrots or cucumbers or a handful of unsalted nuts. Dr. Saad asserts that the easiest way to choose a healthy breakfast in Ramadan is to divide the plate into four equal parts. The first quarter contains On animal proteins such as chicken, meat or fish, the second quarter on plant proteins such as cooked legumes such as cowpeas, dry beans, beans or lentils, or cooked vegetables such as okra, green beans, peas, zucchini, carrots, spinach or molokhia, and the third quarter for green salad of lettuce, cucumbers and tomatoes And watercress with two small spoons of olive oil, and the fourth quarter of starches, 3-4 tablespoons of rice (the rice must be washed several times to reduce the starches) or a quarter of a loaf of brown bread.
As for the healthy drink with the Ramadan dish, it is a cup of milk, milk and sweetener, one grain of fresh fruit, and it is forbidden to eat carbohydrates in abundance in the suhoor so as not to lead to a sudden rise in sugar, which is followed by a decrease in sugar within 3-4 hours, which leads to hunger, as the period of high sugar leads to Diuresis, which increases thirst.
It is preferable to eat foods containing proteins and fats in the pre-dawn meal so that we can feel full for a long time and without an increase in blood sugar, as proteins lead to satiety for a period ranging between 6-8 hours, and fats between 8-10 hours, as the latest research has shown. As for the ideal suhoor, it is preferred to contain fava beans with olive oil, cheese, yogurt, eggs – olive, milk, milk – or grilled or boiled chicken slices, with an amount not by any means more than half a small loaf of brown bread with cucumber.
While Dr. Ahmed Farghali, a nutrition expert, confirms that the month of Ramadan is a great opportunity that must be used to regain weight, make a diet or diet, and try to get used to healthy food. This is done by following a balanced diet by preparing foods that contain all food groups. These include: starches, fruits, vegetables, dairy products, and protein-rich foods; Like meat, and fish; To provide the body with all its nutrients and fluids during a short period of the day. With the necessity to avoid eating fried foods for breakfast. Such as fried chicken, potato chips, sambousek, and others, and consuming grilled foods instead, which can be prepared in the oven, or using the dry frying method; As this is done by using a special frying pan in which the food does not stick, or by using a special cooking spray that prevents the food from sticking, and it is also recommended to avoid foods rich in sugar and fat; Such as sweets, and pastries that contain oil.
The most important thing is to have plenty of fluids and drink water, or milk and its products, or natural fruit juices, or shakes. Water contributes to moisturizing the body without providing it with any calories or sugars, and it is worth drinking juices that contain milk and fruits, as they are a good source of some natural sugars, nutrients, and energy, and it is recommended to reduce drinks that contain added sugar. This is because they contain a large amount of calories, and sugar.
It is preferable to start breakfast with dates, as it is a popular tradition since the time of the Prophet Muhammad, may blessings and peace be upon him, because it is considered a source rich in natural sugar, as it contains several minerals. Such as potassium, copper, and manganese, in addition to containing fiber, and it should be noted that other types of dried fruits can be eaten; Such as apricots, figs, raisins, and peaches. Fruits: they provide the body with natural sugars that provide energy, some minerals, and vitamins.