RAMADAN month
The holy month of Ramadan is one of the most important months of the year, in which Muslims draw closer to Allaah by performing various acts of worship. They perform prayers in this holy month and perform many other acts of worship, such as reading Qur’aan, Zakat, and other good deeds.
Muslims eat the suhoor meal in the last hours before constipation to help them endure the long hours of the day without food or drink, so everyone wonders about the best ingredients of this meal to reduce their hunger, fatigue and exhaustion during the month, and this is why this article aims to give tips on how to eat the perfect suhoor meal.
Best Suhoor in Ramadan
Suhoor meal is necessary to take advantage of the nutrients that will feel the fasting person, and support the activity for as long as possible during fasting, and make up the body fluids in appropriate quantities, so as to contribute to reduce the feeling of thirst, in addition to the need to be a meal Suhur healthy and integrated with the rest of the meals handled During the day, for the best suhoor can follow the following tips:
- Avoid foods and beverages with high content of sugars and refined carbohydrates such as white bread, white rice and pastry made from white wheat flour. These foods are quick to digest and absorb, and they work to raise the level of glucose and insulin rapidly, and then decrease rapidly also, Human hunger.
- Foods that are high in dietary fiber, because they have a role in slowing down digestion and absorption, high glucose and insulin, and therefore contribute to increase the feeling of satiety, in addition to foods containing high content of dietary fiber usually on high amounts of water, Which contributes to the recovery of body fluids and reduce the feeling of thirst, and include foods high in dietary fiber, whole grains, vegetables, fruits and legumes.
- In addition to food high in dietary fiber, high-content foods with water and protein prolong the feeling of satiety. A study comparing different foods in the sense of satiety during and after meals compared to white bread, found that the highest food in the sense of fullness boiled potatoes, which Topped the 8-fold white bread, while high-fat foods did not give a full sense of satiety. Orange and apples were also found to be fuller than bananas.
- Avoid salty foods, such as salted nuts, pickles and others; to avoid increasing fluid loss and feeling thirsty.
- Avoid taking stimulants at the time of suhoor, so as not to increase the loss of fluids and feeling thirst during fasting hours.
- Delay the suhoor until shortly before dawn, and be careful to take water in appropriate quantities.
- Do not drink large amounts of water before dawn, as it stimulates the kidneys to get rid of excess fluid in the body, which may cause sleep disorder due to increased visits to the toilet during the remaining hours of sleep, increasing the feeling of fatigue and fatigue during fasting.
Healthy sorghum meals
Here are some examples of what you can eat during Suhoor meal in terms of saturation and fluid compensation suitable for people who want to eat Sucking is saturated and healthy As for the evaluation of Suhour meal in terms of nutritional adequacy, it needs to know the full contents of the diet to assess the assessment in light of this, and people who follow special diets to assess whether these meals fit their diets, and examples of Suhoor include:
- Two cups of water, a vegetable salad cup, a cup of lentil soup, a boiled egg, half a cup of low-fat milk, and three dates.
- A cup of vegetable salad, a small loaf of whole wheat bread, 2/3 cup of crushed beans, a cocktail of a cup of skimmed milk with four strawberries, a small banana, a teaspoon of honey, and a glass of water.
- Two cups of oatmeal soup with vegetables, a skimmed chicken breast, half a cup of low-fat milk, three dates, and a cup of water.