A healthy healthy suhoor .. the secret of fasting without thirst, headache or inactivity family

A few hours and the blessed month of Ramadan begins, many are preparing to fast by modifying their sleep patterns, changing their eating habits, and reducing the consumption of stimulants to avoid sudden fasting symptoms. But before fasting becomes an easy daily habit for many, the first days of Ramadan need some food and health steps to avoid feeling thirsty and headache and the absence of focus and desire to sleep during daylight hours, and the secret here lies in the first suhoor meal in Ramadan.

Suhoor is a basic meal that helps to provide the body with energy and nutrients needed for fasting without headache, dizziness or laziness. In order for suhoor to be balanced and healthy, it must contain the components of moisture and satiety, and maintain the stability of energy levels in the body.

Why do we feel a headache on the first day of Ramadan?

Feeling headache at the beginning of Ramadan is common, and it is due to a number of reasons, including:

Low blood sugar level: Refraining from food for a long time leads to a low level of glucose in the blood, and then affects brain activity and causes headache and fatigue.

Drought and liquid deficiency: Not drinking enough water during suhoor and breakfast can lead to dehydration, which is one of the main causes of headache.

Caffeine withdrawal: If you depend on coffee or tea daily before Ramadan, the sudden stopping leads to the expansion of blood vessels in the brain, causing headaches. Therefore, it is advised to gradually reduce caffeine consumption before Ramadan.

Change in sleep patterns: Lack of sleep or changing its dates can lead to a disorder in the body rhythm, increasing the possibility of headaches. It is advised to get enough sleep and make sure to sleep dates.

Low blood pressure: In some cases, fasting can cause a decrease in blood pressure due to lack of fluid and salts, leading to a feeling of dizziness and headache.

What happens to the body in the early hours of fasting?

• Energy exhausting glucose (0-6 hours):

• The body is used in the blood and liver glucose as a main source of energy.
• Glycogen stored in the liver is consumed to maintain blood sugar level.
• During this stage, most people do not feel great changes, as the body continues to work efficiently.

• Moving to fat as an energy source (6-12 hours):

• The body begins to break down fats to obtain energy, which helps improve insulin sensitivity and reduce fat storage.
• Insulin levels decrease while the glucagon level rises.
• This process enhances weight loss and improves metabolism.

• Cellular repair starts:

The cells of the body begin to clean and repair tissue, which helps in promoting the health of the body.

Foods are not perfect for suhoor

To avoid feeling thirsty, hunger, headache and mood swings, be sure to exclude the following foods from the daily suhoor meal:

• Salt foods:

Salt increases blood pressure and makes you feel thirsty during the day. The salty foods that must be avoided immediate noodles, and processed foods such as potato chips, salty cheese such as Halloum, turkey, high -salt white cheese and pickles.

Salt consumption can be reduced by comparing food products and choosing those that contain a lower percentage of sodium, as it is advised to eat less than 120 mg of sodium per 100 grams.

• Foods rich in fat:

Fat contributes to the diet, but the consumption of unhealthy fats or in large quantities causes health problems.

Food -rich foods include fried foods such as falafel and potato chips, butter -rich foods and processed meat.

These foods cause heartburn, increase acid reflux, and raise calories, which leads to weight gain.

Saturated and transgender fats can be replaced with healthy fats such as olive oil and avocado, omega -3 and 6 fish and nuts.

• Simple sugars:

Suga -saturated sweets such as kunafa, qatif and sugary baked goods should not be eaten on the meal of suhoor. These foods cause a rapid rise in blood sugar level, followed by a rapid decrease that leads to a feeling of lethargy and fatigue.

It is preferable to avoid repeated pimples such as “Corn Flex”, white bread and other baked goods such as crowson and pizza, as they contain simple sugars and lack fiber, making you feel hungry quickly.

Perfect and saturated suhoor

• Full carbohydrates:

Carbohydrates are the main source of energy in the body, and the replacement of repeated grains with whole grains helps to maintain energy for a longer period.

The whole carbohydrates slowly decompose to glucose, which maintains the stability of blood sugar levels.

The whole grains are a good source of soluble and insoluble fiber, which helps improve digestion and reduce the risk of constipation. So add to the list of meal for multi -grain bread, brown rice, or oats.

• Foods rich in protein:

Protein is necessary to build muscle and regulate metabolism, and helps to feel full for longer periods compared to carbohydrates and fats. Therefore, it is preferable to choose a few fat proteins such as fat -free meat, fish, and legumes such as beans and lentils, tofu, and low -fat dairy products and nuts.

• Fruits and vegetables:

Fruits and vegetables contain a high percentage of fiber and essential nutrients that the body needs.

Low -calorie vegetables contain a high percentage of water, which helps moisturize the body and feel full for a longer period. Therefore, care must be taken to include the perfect suhoor meal: bananas, oranges, dates, cucumber, lettuce, tomatoes. Also, the diversity of colors in fruits and vegetables ensures that there are multiple vitamins and minerals.

Healthy and integrated meals

• Oats and fruits meal

• Oufan with low -fat milk.
• Fruits such as bananas or dates.
• A handful of nuts.

• Multiple bread meal with protein

• Multi -grain bread.
• Quraysh cheese, brick or beans.
• Cucumber and tomato slices.
• Greek yogurt or low -fat yogurt.

• Egg omelette with vegetables

• Black eggs with spinach, mushrooms, and tomatoes.
• A little olive oil instead of butter.
• Full wheat bread.

• Lental meal and vegetables

Lentil soup and vegetables (carrots/ onion/ kares/ tomatoes).

Brown rice or full wheat bread.

• Tuna or smoked salmon

• Multi -grain bread.
• Tuna or smoked gallon.
• Avocado instead of butter (can be dispensed with).
• Lettuce or tomatoes.

• Make a paste and fruits meal

• Multi -grain bread.
• Little sodium and sugar paste.
• Banana slices or dates.

• Integrated bean meal

• Fulin cooked with olive oil and lemon.
• Full or multi -grain wheat bread.
• Cucumber slices, tomatoes, and olives.
• A cup of low -fat yogurt.

Additional advice for perfect suhoor

• Delaying suhoor as possible.
• Drink water gradually, not one time.
• Avoid caffeine and soft drinks.
• Include sources of magnesium and potassium, such as bananas and dates.
• Eat a protein -rich snack before bed.
• Dependence on natural and non -manufactured foods.