How to fast Ramadan without gaining weight and lowering blood pressure?

How to fast Ramadan without gaining weight and lowering blood pressure?

03:00 pm

Wednesday 23 March 2022

I wrote – Amira Helmy:
A few days separate us from the holy month of Ramadan and many of them seek to follow health guidelines during Ramadan.
The World Health Organization, through its website, provided simple guidelines, which can lower weight and lower blood pressure and cholesterol levels, as follows:
– Drink water
Drink plenty of water and eat foods rich in water, between breakfast and suhoor, as the rate of body sweating increases with high temperatures.
Therefore, it is necessary to drink fluids to replace what the body loses during daylight hours (at least 10 glasses).
You can eat watermelon at suhoor or eat it as a dessert after breakfast, and green salad contains many water-rich vegetables like cucumbers and tomatoes.
Avoid caffeine
Avoid caffeinated beverages such as coffee, tea and cola, as caffeine can cause frequent urination, which can lead to dehydration.
And remember that sugar-free soft drinks will add more calories to your diet.
Alternatively, you can eat water-rich foods, such as soup or salad with fresh vegetables.
– Stay in a shady and airy place as much as possible and avoid exposure to sunlight.
Eat a healthy and balanced breakfast
To replenish your energy levels, a three-date breakfast is a traditional and healthy way to start your breakfast, as dates are high in fiber.
Eat plenty of vegetables in the morning to provide your body with vitamins and nutrients, in addition to whole grains to provide your body with energy and fiber. Enjoy lean meats, skinless chicken and fish, whether grilled or baked, for a good serving of healthy protein.
Avoid fried or processed foods that are high in fat or sugar.
Syfyr is a light meal that the fasting person eats before dawn to help him fast. There are certain groups that should be eager to eat the suhoor meal, such as the elderly, teenagers, pregnant and breastfeeding women, and children who want to fast.
This meal, which counts as a light breakfast, should include vegetables, a portion of carbohydrates such as whole grain bread, protein-rich foods such as dairy products (cheese / labneh / light salt milk) and / or eggs. , as well as a side dish From tahini / avocado.
Avoid eating large amounts of sweets after breakfast, as the sweets that people usually eat in Ramadan include large amounts of sugar syrup. It is best to eat frozen fruits that contain water for sweetening such as. watermelon / melon or any other seasonal fruit such as peaches or nectarines.

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– A person should limit the intake of high-fat foods, especially high-fat meats, and foods made from puff pastry or pies with added fat / margarine or butter.
It is better to stay away from frying and use other cooking methods, e.g. steaming, cooking food with sauce, quick frying using a small amount of oil or cooking in the oven.
Avoid foods that contain large amounts of salt, such as sausages, processed and salted meat and fish products, olives and pickles, fast foods, salty cheeses, various ready-made creams, salads, sprinkles and sauces (such as mayonnaise, mustard and ketchup).
It is best to limit salt intake as much as possible when preparing meals and certainly not to put salty foods on the dining table. Various herbs can be used to improve the taste of the food being cooked.
Eat slowly in amounts appropriate to your needs. Large meals cause heartburn and a feeling of restlessness.

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