Dietitian Yasin Ayyıldız gave important information about the subject. Ramadan is a month in which your body and soul are purified. Adequate and balanced nutrition is very important in this month. Because your body stays hungry and thirsty for a long time. In this case, if the person is not fed adequately and in a balanced way, problems such as weakening of the immune system, muscle loss, and body fat occur. In order to prevent these problems, sahur should be made absolutely. If you think that I am very hungry even though I consume too much at sahur while fasting, and therefore I find myself dreaming of eating all the time, then you are making a mistake in consuming some foods while making sahur. You may be consuming some foods quite often in the sahur. In this case, it may cause you to feel hungry immediately after a short-term satiety.
Food fiber ratio-glycemic index-glycemic load-sugar content-fat content-cooking methods have a great effect on the individual's feeling of hunger and satiety. Regardless of food, hormone values, insulin resistance, and drug use also play a role in your hunger-fullness mechanism.
Dietary fiber is the edible parts of plants that are not digested in the human small intestine, but are fully or partially fermented in the large intestine. Foods with high fiber content keep the individual full for longer. When you add high-fiber vegetables-whole grain products in sahur, you will stay full for a long time. However, when products made from fruit juice, white bread, and white flour with low fiber content are consumed, the individual will experience more hunger.
When foods with a high glycemic index are consumed at sahur, the individual will feel hungry in a short time. Foods with a high glycemic index include confectionery-white bread-food made from white flour-hot potatoes-rice-sugar. Fluctuations in your blood sugar when you consume it cause you to feel hungry and more tired in a short time. When foods high in sugar are consumed, serotonin secretion increases in the person. The person feels happy momentarily, but feels hungry in the following hours. Foods with high sugar content include honey-molasses-chocolates-juices-marmalades. Including these foods in sahur triggers frequent hunger and obesity.
Cooking methods cause changes in the fat ratio and glycemic index of foods. Adequate and balanced nutrition is possible not only with the content of the food but also with the cooking methods. When the hot potato is consumed, the person gets hungry quickly, and the glycemic index of the cooked and cooled potato decreases, thus providing satiety for a long time.
- Drinks containing artificial sweetener
- Freshly squeezed juices
- Hot and fried potatoes
- marmalades
- Chocolates
- White bread
- Pastries
- Extremely fatty foods
When consumed, the person will not feel full and will tend to consume much more in iftar. You should avoid consuming these foods in the sahur.
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