Important habits to enjoy good health during the month of Ramadan and prepare for the next day
During the month of Ramadan, Muslims abstain from food and drink from dawn to dusk, hence it is important to get proper nutrition between iftar and suhoor in order to prepare for the next day of Ramadan. Fasting.
Healthy habits during the holy month are also very important to avoid weight gain. Here we present some simple tips to help you maintain your fitness while fasting.
Stay hydrated
The amount of fluids a person needs depends on age, gender, climate, and activity level.
On average, adults need 2-3 liters of water per day, so be sure to drink plenty of fluids before fasting begins.
Juices or unsweetened milk are delicious, low-calorie alternatives.
Caffeine found in coffee, tea, and soft drinks causes increased urination, so it is best to limit these drinks during non-fasting hours.
Contains fruits and vegetables such as watermelon and pumpkin And spinach Mostly based on water and can also help with fluid replacement.
Why is this important?
The human body is made up of about 60% water, which is vital for bodily functions, including metabolizing and transporting nutrients throughout the body and removing waste. The amount of water in the body fluctuates, as it is lost through urine and sweat and regained through foods and drinks. It is not unusual to become dehydrated periodically while fasting. Dehydration can lead to weight loss that is quickly regained when normal eating and drinking habits are resumed.
Choose healthy options
Hunger tempts us to indulge in or eat fast and convenient foods. Ultra-processed foods are high in salt, sugar and unhealthy fats, which won’t last as long and can increase thirst.
Try a handful of toasted nuts instead of ready-to-eat foods like crackers or crackers.
Choose whole grains instead of white bread, pasta and sugary cereals. The energy of these simple carbohydrates is broken down and used very quickly.
If you can’t get fresh or frozen vegetables, look for canned foods labeled “low sodium.”
Choose grilled, baked or steamed foods instead of fried.
Enjoy traditional breakfast desserts in small portions. Fruit is a healthy alternative – the natural sugars will satisfy your sweet tooth.
Why is this important?
The body’s ability to process carbohydrates and fats peaks at certain times of the day. Food eaten outside this window is not broken down efficiently, which can lead to weight gain. If you don’t eat at your usual times, it’s important to choose wisely.
Eat, rest and exercise strategically
Planning your activities and meals after breakfast will help fuel you and prepare you for the next day of fasting.
Rest is important, but make sure you stay awake long enough to replenish the fluids and nutrients your body needs.
Eat balanced meals that include: bread, cereals, and other grains; fruits and vegetables; Meat, fish and poultry. Milk, yogurt or cheese. And healthy fats.
Focus on foods that are digested slowly and release energy over time. These include foods that are high in fiber (such as whole grains, fruits, and vegetables) and foods that contain complex carbohydrates (wheat, beans, lentils, rice, etc.).
It’s important to stay active, too. Find time to walk or do some light stretching.
Drinking water
Important tips when eating:
- Drink plenty of water (at least 10 glasses) and eat hydrating foods such as soup, watermelon, and green salad.
- Avoid the sun when temperatures are high. It is important to stay in a cool, shaded place.
- Replenish your energy levels by eating a healthy and balanced breakfast.
- Eat three dates to break your fast. Dates are an excellent source of fibre.
- Incorporate plenty of vegetables to provide vital vitamins and nutrients.
- Choose whole grains that provide the body with energy and fiber.
In general, avoid fried and processed foods that are high in fat or sugar, to enjoy your meal and avoid overeating by eating slowly.
2024-03-11 07:35:02
#Important #tips #enjoying #good #health #month #Ramadan
