Sun 12 May 2019 - 08:18

The holy month of Ramadan in which the first revelation of the Quran took place

Fundamentals of Nutrition in the holy month of Ramadan

بروشور ماه رمضان

Title: Fundamentals of Nutrition in the holy month of Ramadan
Under the supervision: Dr.Gholamreza Nourozi, President of Sports Medicine Federation of SMFI
Compilation: Dr.Hadi Atarood , Supervisor of Nutrition Committee of SMFI
Publishing: Public relation & International Dept. of SMFI

  • Proper foods for the time of dawn in Month of Ramadan
  1. Fried and very fried foods, sweet and sugary foods and eating large amounts of food especially in the time of dawn not recommended at all.

  1. Never remove the meal of dawn in this month especially those who have intense physical and mental activity

  1. Eating cereal (whole grain bread) ,milk and cheese are suitable for this time.

  1. Eating salad including green leafy greens (lettuce and …) along with vitamin C sources such as Tomatoes and lemons are proper with grated carrot or wheat germ with olive oil.

  1. Drinking high water and fluids at the time of Dawn is not recommended due to thirst for the day, instead drinking tea also, causes excessive water intake. Drinking one to two glasses of water, light tea and juicy fruits and vegetables and low-fat milk are recommended.

  1. Do not overeat, because it puts a lot of pressure on the stomach and digestive system.

  1. Wake up at least an hour before the morning prayer ( morning azan) and eat the meal of dawn slowly and after it do not fall asleep immediately Because it causes a lot of digestive problems and does not make you feel good throughout the day

  1. It's better to have the meal of dawn the features of a simple lunch on normal days.

Fasting is a worship that has many physical and spiritual benefits .Therefore, it is important to observe fasting notes and especially the feeding method of this holy month. During the fasting, poisons are excreted in the body, resulting in interactions in fats and blood pressure resulting the body weight reduced. Following this weight loss, pressure on the legs, lower back and other organs is removed so, the health status will improve dramatically. Of course, you should not overeat the meals of Iftar and Sahar because it will increase weight at the end of this month.

  • 8 general recommendation
  1. Put all four main food groups into your diet; Bread and cereals - Fruit and Vegetables Meat Milk and Dairy
  2. Observe the diversity and balance of food
  3. Do not remove any of the three main meals Iftar, Dinner and Sahara
  4. Using enough fruits and vegetables in meals of Ramadan due to having enough fiber, it helps the digestive system and prevents constipation. Meanwhile, it provides part of the water needed for the body, because it is slowly digested and delaying hunger.
  5.  Recommended to eat dates and raisins instead of sweets, Zoolbia and bamieh.
  6. Avoid excessive salt intake, as it causes fluid to pass away from the body and feels thirst throughout the day.
  7. Dried fruits are beneficial in this month.
  8. Fried foods should be limited because the gastric acid and weight would be increase.
  • Iftar

  • Foods for Iftar meals should be light and full of calories and fast digestion. The use of dates, warm water, light tea, low-salt and low-fat cheeses, walnuts and fresh Whole grain bread are appropriate.
  • Use of water, juices and adequate liquids is offered between iftar and dawn. Meanwhile, drinking a lot of water at the iftar meals causes lethargy, narcosis and stomach pain.
  • It is recommended that you drink enough fluids and not eat very high fat and sweet foods between iftar and dawn.
  • Two to three hours after iftar is a great opportunity to do light exercises so that the food can be digested and the blood flow easily reaches to the muscles of the body.
  • Dates, milk, soups and vegetables are good meals for athletes.
  • It's better the iftar meals to have the features of a simple breakfast.

  • Dinner

  • Eating a variety of soups and low -fat and low-calories at dinner meals is very desirable.
  • Simple and low-calories foods include all food groups for dinner.
  • It is better, your dinner meal be like a snack meal on normal dayes.


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