One of the most common mistakes made in Ramadan is to try to fast by skipping the sahur meal. We need to consume the nutrients that we can’t get during the day by spreading them after iftar. People who fast without sahur may experience symptoms such as constipation, low blood sugar, blood pressure problems and thirst. In order to meet the necessary nutrients and balance our hunger situation, sahur must be made. There are many criteria that we should pay attention to when choosing sahur.
THINGS TO CONSIDER WHEN MAKING SAHUR
The choice of suhoor we make should not make it difficult for us to fall asleep, it should contain sufficient vitamins and minerals, it should help prolong our satiety period, and it should be a meal containing enough fiber to regulate our slowing bowel movements in this process. Preferring heavy and fatty meals such as suhoor dinner will both tire the stomach and cause weight gain.
We need to make this meal lighter and more balanced. Foods such as milk, cheese and eggs, which have high protein content and will prolong our fullness period, should be added to our meals. We need to make choices such as olive oil, walnuts and almonds as the oil group and include cold vegetables such as tomatoes and cucumbers as a vegetable group in our diet. In addition to these, foods such as whole wheat bread, rye bread and oats from the carbohydrate group should be added to our meals in order to increase our blood sugar in a more balanced way and to be beneficial for our bowel movements.
Making sahur a light and balanced breakfast will both relax our stomach and ensure that the nutrients our body needs are met in a balanced way. It is necessary to avoid excessively salty and excessively spicy foods that will cause thirst in sahur. It will be more beneficial for us to stay away from foods such as pastries and fried foods that will make us more thirsty, more hungry and tire our stomach. We should not skip the water consumption, which we spread to the process after iftar, during the sahur, and we should avoid the consumption of acidic and caffeinated drinks.