A healthy breakfast in Ramadan is at the top of the priority list of many fasting people as it is the most important meal of the Ramadan day, and a healthy breakfast in Ramadan is necessary for every fasting person and must contain all the nutrients from fats, carbohydrates, and vitamins. Ramadan.
Healthy Iftar in Ramadan
Iftar in Ramadan is one of the most important meals that a fasting person eats after a long fasting day. Fasting is very beneficial for the body because it protects the body from toxins. To complete the benefits of fasting, the fasting person must eat a healthy and light breakfast. A healthy breakfast includes the following:
Water: The fasting person must get sufficient quantities of water, because it is one of the drinks that provide hydration to the fasting person, and it does not contain calories, in addition to that it supports fluids that depend on fruit drinks, milk, and some important nutrients.
Vegetables and fruits: It is important for the fasting person to eat two types of fruits and vegetables during breakfast, because they provide the body with sugars with few calories, and they also give the fasting person energy and some important minerals and vitamins.
Soups: Soups are considered one of the best healthy and light meals to replace the fluids lost during the fasting period, and they are one of the best ideal options for those who want to lose weight during Ramadan.
Dates: Starting to eat dates during breakfast is a good way because it provides the body with natural sugars that give it energy and activity, in addition to being a good source of many important minerals such as copper, potassium, and magnesium.
Salad: The salad dish is one of the most healthy dishes that provide the body with its need for nutrients, and it also maintains the health of the digestive system from the disorders that it is exposed to during Ramadan, in addition to helping to feel full for a longer period and provide the body with all its needs.
Avoiding caffeinated drinks: The fasting person should avoid a lot of caffeinated drinks such as coffee, tea, and soft drinks, because they contain large amounts of sugar, in addition to increasing the consumption of calories.
The most important Ramadan tips for a healthy trip
Ramadan is the month of blessing and love, and this month is characterized by its delicious and varied dishes, where the fasting person abstains from food and drink from dawn until sunset, so it is important to have a nutritious and healthy breakfast as it is considered one of the healthy eating habits during this month, and among the most prominent health tips that The following must be followed in Ramadan:
It is recommended to drink more drinks and fluids that are free of sugar and calories, including healthy juices, milk, and water, as this helps give the body the fluids it needs, as it hydrates it and reduces dehydration.
Eating three dates when you start eating the main breakfast is one of the best ways to provide the body with energy, as it contains natural sugar, and therefore it regulates the blood sugar level.
It is recommended to eat a bowl of soup during breakfast because it helps to hydrate the body because it contains large proportions of water.
It is advised not to eat a lot of meals that contain high levels of salt and sugar and are rich in fat in Ramadan meals, and to replace them with healthy meals through cooking, grilling, or roasting, and to stay away from fried meals.
It is advised to avoid sweets and soft drinks, which contain large amounts of sugar and replace them with fruits and vegetables sweetened with natural sugar.
Healthy Iftar meals in Ramadan
There is a lot of search for healthy breakfast meals in Ramadan, to diversify the items on the table and to get a healthy, low-calorie meal, we will learn about the most delicious healthy breakfast meals that can be eaten in Ramadan, including the following: [3]
Oatmeal with grapes and flax
This dish is a delicious healthy breakfast that provides the body with minerals and vitamins, and its most important components are:
the ingredients
Cinnamon sprinkle.
pinch of salt
Half a cup of berries.
A cup of oats.
A teaspoon of natural honey.
Two teaspoons of flaxseed.
Half a teaspoon of vanilla.
12 pieces of chopped almonds.
Half a cup of milk.
How to prepare
Combine oats, cinnamon, salt, vanilla, milk, honey, and berries in a small bowl.
Raise the pot of oats over medium heat, stirring, for five minutes, until the texture is thick and the oats are soft.
Remove the oats from the heat, and add the ground flaxseeds and almonds.
Grilled chicken with herbs
This recipe is considered one of the delicious recipes rich in protein, and it is one of the healthy dishes that can be eaten during Ramadan, and its most important components are the following:
the ingredients
A cup of yogurt.
Half a kilo of boneless chicken breast (cut into strips).
Two teaspoons of rosemary.
Two teaspoons of thyme.
Two teaspoons of olive oil.
One and a half tablespoons of lemon juice.
Half a tablespoon of salt.
A teaspoon of ground pepper.
A teaspoon of crushed garlic.
Half a tablespoon of red pepper powder.
potatoes.
Cut islands.
peas;
How to prepare
Marinate chicken breasts for four hours.
Mix all ingredients in a bowl.
Grill chicken over moderate heat for five minutes on one side.
Remove the chicken breasts from the pot and place them on a plate.
Fry the vegetables in olive oil in another pot, add salt and black pepper and cook well.
Add vegetables to chicken, and serve immediately.
Roasted cabbage with lemon and tahini sauce
This meal is considered one of the most delicious and healthy meals that a fasting person can eat at the breakfast table, and its most prominent components are as follows:
the ingredients
Half a head of cabbage.
A small spoon of salt.
Pinch of ground black pepper.
olive oil.
Lemon and tahini sauce ingredients
A cup of tahini.
Two lemon juice.
A third of a cup of water.
A small spoon of salt.
A quarter of a teaspoon of ground black pepper.
How to prepare
Heat the oven to 200°C.
Cut half a head of cabbage into six equal-sized pieces, then chop off the core and the end of the stem.
Lay the cabbage in an even layer on a baking tray.
Add salt, black pepper, and olive oil to both sides of the cabbage.
Leave the cabbage in the oven for thirty minutes, making sure to flip the sides, and roast until golden.
To make the sauce, mix the tahini paste and lemon juice in a small bowl, then gradually add the water to the mixture while whisking until the sauce has a light consistency.
Season the sauce with chili powder and salt, then add to the cabbage.
See also: exercises before breakfast in Ramadan, and what is the best time to exercise before or after breakfast
In conclusion, we have finished our article after we talked about a healthy breakfast in Ramadan, and we have also provided the most important Ramadan tips that must be followed to have a healthy Ramadan trip, and at the end of the article, we learned about the most delicious healthy meals that can be eaten at the Ramadan Iftar table.
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