The Bishkek Health Strengthening Center has prepared advice for Muslims on how to eat properly during Ramadan. Specialists shared recommendations that will help maintain health during daytime fasting and during iftar after sunset.
Following a few simple rules can significantly improve overall well-being. First of all, experts emphasize the importance of maintaining water balance. After breaking the fast and during suhoor, it is necessary to consume enough water to avoid dehydration.
It is important to avoid foods that contribute to thirst. These include salty snacks, canned foods, pickled dishes, smoked fish, and heavily seasoned products. It is best to include more fruits and vegetables in the diet, which will help restore the body's fluid levels.
Iftar should be started gradually. Abruptly consuming a large amount of food after prolonged fasting can cause stress to the body, leading to stomach pain and digestive disruptions. It is recommended to begin with water, dates, and light dishes such as soup or salad, and then move on to the main course.
Focusing on balanced nutrition, specialists note that the diet should include all key food groups: proteins, vegetables, grains, fruits, and healthy oils.
It is also advisable to limit the consumption of sweets. Excessive sugar can lead to bloating, poor digestion, and sharp fluctuations in blood glucose levels. Instead of traditional sweets, it is recommended to consume dates, dried fruits, and candied fruits.
The optimal eating schedule during Ramadan is three meals: iftar, a light snack, and suhoor. It is important that breaking the fast does not turn into an endless process of eating from evening until morning.
Adelya Klycheva
