What is the best breakfast in Ramadan

Breakfast in Ramadan

Muslims usually eat two meals a day during the blessed month of Ramadan. The first will be at the end of the fasting period at sunset, and know breakfast, and the second before dawn, known as a meal fast, ^[1] The body during the fasting period using food sources that have been addressed during the fast, and when you force your body tends to carbohydrates stored in the liver And muscle, in addition to fat to provide energy; The body also loses fluids during the day, but it can be compensated by drinking water and consuming food at the end of the fasting period. It should be noted that eating breakfast slowly, and starting to drink an ample amount of low-fat fluids, in addition to foods rich in fluids, is a good way to eat Food after a long period of fasting. ^[2]

Best breakfast in Ramadan

It is recommended to eat and drink balanced food and drink during the breakfast period to avoid losing muscle mass, and it is also recommended that foods rich in energy such as carbohydrates and fats , ^[3] and here are some tips for getting the best breakfast:

• Start eating dates: Dates are one of the most important sources of sugar that contribute to compensating the body for the energy lost during the fasting hours, and it is also a rich source of fiber that regulates bowel movement, in addition to its potassium and magnesium content . ^[4]
• Eat breakfast slowly and gradually: it is recommended to start breakfast with dates as mentioned previously, followed by water, then soup, then salad, then it is possible to move to eating the main meal, but if a person feels full after eating the salad, he can take a rest, and eat the main meal later, It is worth noting that excessive eating may cause pain and swelling in the stomach , which is one of the common problems that people face during the month of Ramadan, as starting breakfast with a warm soup relaxes the stomach after a long day of fasting, provides the body with fluids, and prepares the digestive system to receive Iftar meal, ^[4] as soups are a traditional food in many Arab countries, and they usually consist of meat broth, and often contain legumes; Like lentils or beans , and starchy foods like pasta or grains.^[2]
• Striking a balance between the five food groups: It is recommended to eat a breakfast that contains one of the foods from the starch group, such as bread, or cereals. It is preferable for whole grains to provide the body with energy and fiber as well, in addition to a group of vegetables and fruits. Which contains vitamins and nutrients, and the meat group, including fish and poultry, which is preferably grilled and skinned to obtain a healthy protein source , and the group of milk and its products such as cheese, yogurt, and fat group, and it is worth noting the importance of avoiding eating processed and fried foods in addition Food high in sugar. ^{[5] [6]}
• Eating more foods that contain fiber: Eating whole grains, bread made from them, legumes, and fruits provides the body with fiber that reduces the speed of the digestive process. ^[7]
• Drink enough water and fluids: It is recommended to drink at least 10 cups of water a day, which can be distributed in the period between Iftar and Suhoor, and water consumption can also be increased by eating foods rich in it, such as eating watermelon as a sweetener after breakfast, or Eating the fattoush salad that contains cucumbers and tomatoes that are rich in water, and it is worth noting that high temperatures during the fasting period may increase sweating, so replacing lost fluids is important. ^[6] It is also recommended to drink drinks such as milk and fruit juices that contain the elements Natural food, but you should pay attention to the amount of added sugar it contains to avoid excessive caloric intake. ^[2]
• Avoid a lot of caffeinated drinks: such as: coffee, tea, and soft drinks, because these drinks may increase diuresis for some, which may cause dehydration, and it should also be noted that most soft drinks contain large amounts of sugar, and increase Calorie consumption. ^[6]
• Divide the food into three meals: as the division of the food eaten during the Iftar period into three meals; It is an breakfast meal, and a snack in the evening, in addition to the suhoor meal, which helps to avoid frequent snacks during breakfast hours, and it is also recommended to divide the main dish in these meals into three parts; So that the first quarter consists of complex carbohydrates, the second quarter of meat or its substitutes, and the remaining half of vegetables, in order to ensure a balanced diet. ^[6]
• Other tips: It is advised to eat slowly and in quantities that suit the person’s daily needs, as large meals may cause heartburn and discomfort, ^[8] and adding exercise to the daily routine during Ramadan contributes to maintaining weight, as exercise can be done before Iftar, but you should pay attention to drinking water during breakfast after exercise to compensate for the lost during sports, and exercise can also be done an hour or two after breakfast. ^[4]

Healthy breakfasts

To get a healthy breakfast, it is recommended to start with soups or soups that are prepared at home, vegetable salads and then move on to the main course, which may consist of chicken cooked with grilled vegetables or steamed with chickpeas, or a plate of grilled fish with brown rice and grilled vegetables You can also eat stuffed vegetables. Pumpkin, eggplant, and grape leaves. ^{[8] [6]}

Foods that are recommended to be avoided during breakfast

The month of Ramadan is an opportunity to get rid of bad habits that negatively affect health, and to follow a healthy diet, as fasting helps to recover and strengthen the digestive system, in addition to controlling triglyceride levels in the blood, although some people do the opposite. Through excessive food and breakfast banquets, which contain sweets, and many unhealthy foods, which causes an increase in cholesterol and triglyceride levels in the blood in addition to increasing the risk of diabetes and weight gain, and therefore it is generally recommended to avoid some foods within days Fasting, such as fried foods, which contain high amounts of fat, and eating grilled foods instead of them. It is also recommended to eat lentil soups, barley, vegetables, and chicken broth soups without cream, instead of creamy and greasy soups. ^[9]

It is also advised not to eat too much sweets after breakfast, as the common sweets in Ramadan contain large quantities of syrup, and it is advisable to replace them with cold fruits rich in water. Such as watermelon, cantaloupe, or other seasonal fruits. Such as peaches and peaches, ^[8] It should be noted the importance of reducing the intake of table salt or foods that contain it in large quantities, such as sausages, processed and salted meat and fish products, olives, pickles, salted cheese, ready-baked crackers, and some sauces; Like mayonnaise, mustard, and ketchup, reduce the amount of salt used during preparation of foods, and use spices and herbs to improve the flavor when cooking instead of salt. ^[8]

Tips to avoid digestive problems in Ramadan

Stomach problems are more common. Such as bloating, indigestion, belching, and gastroesophageal reflux , in the month of Ramadan, as these symptoms are not limited to those who suffer from digestive problems, but may affect those who have not previously had them, and the reason is mainly To eating habits during breakfast hours, and here are some tips to get rid of these problems: ^[10]

• Avoid overeating: As the pressure on the stomach increases in this case, which causes gastric acid reflux, and heartburn, and due to the lack of digestive enzymes in the stomach, excess food will take longer to digest.
• Eat slowly: to help reduce the amount of food you eat.
• Reducing fatty, fried, and spicy foods: as fats reduce the speed of the digestive process, and may stimulate gastroesophageal reflux , and some spicy foods may cause stomach pain.
• Walking after meals: Walking helps reduce the risk of GERD.
• Continuing to take the prescribed medications: as continuing to take the medications prescribed by the doctor for people who suffer from indigestion; Like antacids, antihistamines, and taking them before the pre-dawn meal, for example, is important to reduce stomach problems that they may experience.

For more information about a healthy meal, you can read the article What is the best suhoor in Ramadan .

References

1. ↑ Heba Abolaban And Ahmad Al-Moujahed (2017), “Muslim patients in Ramadan: A review for primary care physicians” , Avicenna Journal of Medicine , Issue 3, Folder 7, Page 81-87. Edited.
2. ^ ^{A b T} "A Healthy Ramadan" , Www.nutrition.org.uk , Retrieved 9-4-2020. Edited.
3. ↑ "What to eat during Ramadan? Here's a complete meal plan" , www.health24.com , 29-5-2017, Retrieved 9-4-2020. Edited.
4. ^ ^{A b t} " the ON RAMADAN TIPS HEALTHY EATING" , Www.qu.edu.qa , Retrieved 9-4-2020. Edited.
5. ↑ "Healthy fasting during Ramadan" , www.rmit.edu.au , Retrieved 9-4-2020. Edited.
6. ^ ^{A b c w c} "Make healthy choices after breaking your fast and see the benefits." , www.clevelandclinicabudhabi.ae , 5-7-2015, Retrieved 9-4-2020. Edited.
7. ↑ Tasnim Khalife, Jessie Pettit And Barry Weiss (1-5-2015), "Caring for Muslim Patients Who Fast During Ramadan" , American Family Physician , Issue 9, Folder 91, Page 640-642. Edited.
8. ^ ^{A b T w} "Dietary Recommendations For The Month Of Ramadan" , Www.emro.who.int , Retrieved 9-4-2020. Edited.
9. ↑ "A healthy Ramadan diet" , www.hamad.qa , Retrieved 9-4-2020. Edited.
10. ↑ "Minimise Stomach Upsets During Ramadan" , www.dietitians.org.my , Retrieved 9-4-2020. Edited.