How to gain graceful stature and avoid weight gain in Ramadan?

Having a healthy body and an ideal weight is a dream that many have, but it is not easy to achieve with a large variety of delicious foods and drinks on our Ramadan table, so how do we choose the right foods to preserve our health?

Some complain of weight gain during Ramadan, while others complain of health problems, due to the different nature and timing of nutrition in this month.

Fasting the month of Ramadan has a positive effect and improves the general health of a person if done in a correct way, but the problem - as nutritionists see - lies in eating a large meal of breakfast, especially those that are full of spices, as it causes pain, heartburn and problems with digestion. Also, eating sweets in a large way also causes medical problems and weight gain.

Therefore, experts recommend the German site "Gesundheit" specialized in providing medical advice, to avoid eating some food, and to regulate the foods we eat in breakfast and sahur.

Suhoor meal
should be the main meal, and it must be full of vitamins and essential nutrients that make a person fast his day without health problems. It should also contain sugars and carbohydrates that provide the body with energy and make it not feel hungry, in addition to dietary fiber that helps push food into the digestive system.

Some food suitable for suhoor meal :

Bread from wheat and brown bread.

Legumes, especially lentils.

Slow-absorbing starches, such as rice or bulgur, and chips.

· Milk and dairy products.

Breakfast
traditional breakfast begins by eating dates , which provides the body with sugars that lose during the day, in addition to various food items.

A type of starch, such as rice, pasta, potatoes or bulgur.

A type of meat, such as red meat or chicken.

Fish can be replaced instead of meat.

Cooked vegetables.

Drink adequate quantities of water at separate times.

Drinking cold and hot drinks, such as tea, to replace the body with fluids lost during the day.

The things that are not recommended to be eaten or should be reduced during Ramadan are sweets and sugars, especially after breakfast to avoid any weight gain and to avoid cardiovascular disease.

German dietitians are advised to avoid sitting or sleeping after breakfast, instead they are advised to walk for at least two hours after breakfast to facilitate the process of digesting food, according to the "Gesundheit" website.

To gain a slim body and lose extra weight, nutritionists recommend that you pay attention to the nutritional diversity that many neglect while trying to lose extra weight, as you must pay attention to the amount of protein, sugar, vitamins and other nutrients found in the drink or food.

Here are some tips on the ideal integrated system we need to build a healthy and healthy body, according to the German specialist website "Fit for Fun":

1- Eat more vegetables, as several scientific studies have linked diets rich in vegetables to achieve better health outcomes, including weight loss and a lower risk of chronic diseases.

2- Replace soda or sweet tea with water, unsweetened tea, or other sugar-free beverage. Sweetened drinks such as soda and juice may contain a large amount of calories similar to the amount you consume in your daily meals, yet they do not make you feel full and full in the same way that solid foods do. Experiments showed that eating sugary drinks leads to weight gain.

3- Do not neglect proteins, as it is one of the main components that help nourish our muscles and feel full. So you should make sure that you get enough protein in each meal, which is found in meat and fish, and materials such as eggs, beans, tofu, lentils, and dairy products.

 4- Balance what you eat through movement. Regular movement is an essential element in a healthy lifestyle. It is especially important if your goal is to lose or maintain weight, to make exercise a routine daily, and in Ramadan it is possible to exercise in the evening after eating an hour or two.

5- Beware of substances that are called "low fat", "light", and "reduced fat", as most of these foods or drinks are processed by adding a high percentage of sugar to get the original taste.

6- Some healthy fats in your diet are okay with sources such as nuts, olive oil, avocado and fish.

7- Eat small meals.

Immunity
The director of the WHO's International Health Preparedness and Regulations program, Dr. Dalia Al Samhouri, confirmed that fasting strengthens the immune system.

Dr. Dalia said during the press conference held by the Health Organization on Tuesday via video technology, that the organization stressed the need to drink fluids and follow sports activities that do not cause body fatigue.

She demanded that the precautionary measures previously announced by the organization be followed, and that the gatherings be avoided as much as possible, as well as the distance from smoking that affects the lung efficiency.

For his part, head of the Public Health Department of the Faculty of Medicine at the Turkish University of Thrace, Professor Faruk Eurolmaz said that attention should be paid to eating vegetables and meat in order to perform the fasting month of Ramadan in a healthy way in light of the spread of the new Corona epidemic, stressing the need to avoid crowding at the breakfast table to reduce the possibility The spread of infection.

In statements to Anadolu Agency, Professor Eurolmaz stressed the importance of caring for healthy nutrition, adequate sleep, exercise, and exercising various activities during free time.

He explained that the worship of fasting must be performed in a manner that is not harmful to health, and that the month of Ramadan differs this year from previous years due to the outbreak of the Corona epidemic.

Eurolmaz added that those who suffer from chronic diseases and those who cannot fast must strictly follow the directions of the doctors, and do not insist on fasting if they warn them of it.

He continued, "Those who were infected with the virus, or who suffer from symptoms similar to the symptoms of corona, and those who suffer from respiratory diseases or chronic diseases, or those who take medications regularly, and those with weak immunity, pregnant and lactating women, should not fast in Ramadan unless doctors allow them to fast." Those who take specific medications must keep taking them according to the way their doctors set and on time.

The danger of a lack of water and minerals in the body
and about the things that healthy people wanting to fast should take into account, Professor Eurolmaz said that it is necessary to refrain from going to bakeries and food stores during peak times, especially in the moments immediately before breakfast. He added that he would prefer to buy fresh vegetables, fruits and unpackaged natural foods.

He stressed the need for children to stay away from ready foods and foods without nutritional value.

Eurolmaz warned of the danger of a lack of water and minerals in the body due to high temperatures or working conditions, and recommended eating sufficient quantities of water and foods containing a large amount of water at breakfast and suhoor, and to avoid being in hot places.

What do we eat and how?
Professor Eurolmaz made it clear that eating fast and in large quantities during breakfast is harmful to health.

Focus on the need to eat slowly and chew well, and pay attention to eating meat and vegetables in a balanced manner for breakfast and start drinking soup, and avoid eating fatty foods that contain large amounts of salt and pastries.

From what he continued warning about, eat baked goods that contain large amounts of sugars, soft drinks, and processed foods.

He also recommended eating salads, water, eiran milk or fresh juices with food, preferably eating fruit or dessert prepared from dairy after eating instead of high-calorie and high-calorie sweets.

Eurolmaz added that continuing to eat after breakfast and even sleep, and eating foods without nutritional value, and excessive consumption of tea and coffee, all of which constitutes an additional burden on the digestive system and increases the difficulty of getting good sleep.

He explained that eating or drinking after breakfast and even sleeping does not substitute for a suhoor meal, stressing the importance of waking up to eating a suhoor meal, and making sure to eat meat, eggs and legumes that contain protein, which can supply the body with the energy needed throughout the fasting period.

Professor Eurolmaz stressed the need to drink about two and a half liters of water and fluids during the period from iftar to suhoor.