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The Ramadan month has a particular and a
significant place for Islamic world. Fasting is
full of benefits for body and soul health. This
month is a rest for, stomach, intestines, heart,
shortly, for the whole body. The mankind
realizes that s/he can control one’s will and
therefore the sense of self-confidence rises. In
this month one should eat moderate nutriments
and try to avoid having hard to digest food,
heavy, fatty and pastries in iftar* and sahur**
as much as possible. Otherwise, diseases
regarding digestion may occur and for those who
have heart disease may have more complaints.
During the fast, one can remain hungry for a
long time and as a result, blood sugar decreases,
consequently towards the iftar time one may feel
hungrier but stomach capacity cannot endure such
a big amount of food and diseases related to
over-plump may occur.
As a consequent
one’s eating rapid and various types of food,
unpleasant conditions may be encountered.
Instead of having the iftar meal with heavy food,
it would be beneficial to start iftar with light
and tepid desert (compote or honeyed water).
Since the body would be out of water until
evening, attention should be drawn towards water
consumption. After a particular period of time,
one should start eating the iftar meal slowly,
chewing completely, in a way that could help
digestion. In the iftar meal, low fat, residue
foods must be chosen and they should neither be
too cold nor too hot.
In terms of food, one should avoid having animal
fats, extreme amount of salt and broiled
nutriments. Liquid fats should particularly be
selected and if meat nutriments are being
consumed, fat-free and white meats should be
chosen as much as possible and for dessert,
fruits should be picked out. Between iftar and
sahur it would be helpful to have interval meals
such as, plant teas, fruits, compote. Also,
eating heavy food in sahur and then going into
sleep is not useful in terms of health. It is
inconvenient for people who have diseases, for
instance, insufficiency of heart and kidney,
stomach ulcer, diabetes to fast and for the ones
who have other types of diseases should consult
to a doctor.
RAMADAN DIET
İFTAR
STARTERS
- 2 glasses of water (an olive or a date),
- 3 sugar spoons of any type of Ulker Mavi-Yesil
jams,
- Pita bread as big as a palm,
- A bowl of soup (tomato, vermicelli, mushroom,
vegetable), can be prepared with a sugar spoon
of liquid oil (olive oil, corn-essence or
sunflower oil) or fat-ripped (in refrigerator)
meat or chicken water.
In addition to that, only one of the followings
listed below;
Circularly;
* 100-150 g of meat, chicken, fish, beef, sea
products, and 5-6 pieces of meatball prepared
without bread or,
* A plate of mashed or oven-prepared vegetable
such as, spinach, mushroom, squash, green bean,
chard, artichoke, cauliflower, or,
* Dry bean, red mullet stew, haricot bean salad
(oil-free), or,
* Macaroni or wheat pilaf (full of one soup bowl),
upon it hot oil-free tomato and garlic sauce
prepared in Teflon fry-pan can be added (though,
should not be eaten with yoghurt, meat or cheese).
ADDITIONALLY, unlimited salad, yoghurt together
with one fruit, handful of Ulker Mavi-Yeşil
Light pizza crackers can be eaten with every
four meals.
IN SAHUR OR BEFORE SLEEP
- 10 pieces of Ulker Mavi-Yesil Light (cinnamon,
lemon, apple fibred biscuit, and cookies or bar
crackers) along with only one of the followings
listed below:
Circularly;
* An egg + a fruit + yoghurt + cheese, or,
* Mashed or oven-prepared one potato,
SUBSEQUENTLY; 1 piece of Ulker Mavi-Yesil Light
cake (vanilla, cacao or fruit essence). Moreover,
Ulker Mavi-Yesil Light vanilla or cacao puddings
can be prepared with fat-free Ulker Mavi-Yesil
Light milk and can be eaten a bowl of this.
**** During iftar and sahur at least 2 glasses
of mineral water (it is forbidden for those who
have tension and dropping kidney rock) should be
taken together with 10 glasses of water along
with other liquids (sugar-free tea and coffee).
One piece of sugar-free Ulker Mavi-Yesil Light
chocolate can be eaten once in a week.
* Meal taken just before dawn during the Ramadan
fast.
** Evening meal that breaks the fast during the
Ramadan fast.
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