Foods of Ramadan that sustain energy throughout the day, Photo: File
In order to keep oneself energized and energized while fasting in Ramadan, if “superfoods” are eaten at Suhoor, the energy in the body is maintained till evening.
In order not to feel hungry throughout the whole day of Ramadan and to maintain energy, one has to follow the guidelines of a nutritionist. In this regard, we spoke to a few nutritionists and we are sharing their opinions with you.
Experts recommend that fasting people avoid energy drinks altogether, minimize fried foods or cook these foods in very little oil if they want to stay energized throughout the day.
Experts say that carbohydrates and proteins are the best options, saying that energy can be obtained from these foods throughout the day. Carbohydrates and proteins also keep sugar stable.
Below is the list of foods that nutritionists recommend to fasting people during Ramadan.
1. Salmon fish
Salmon fish is rich in omega-3 fatty acids, magnesium, potassium, selenium and vitamin B-12, which help protect the body from dangerous diseases like heart disease and Alzheimer’s.
Nutritionist Rima Kleiner says salmon is one of the few natural sources of vitamin D, which helps the human body fight fatigue.
2. Brown rice
Brown rice is a wonderful food, says nutritionist Freda Hargo. Magnesium is very important for getting energy throughout the day, which is abundant in brown rice. Also, it helps the body to generate energy from carbohydrates and proteins.
Which keeps the body getting plenty of energy despite being hungry all day.
3. Avocado
Avocados are a fruit full of fiber and healthy fats that are digested a bit more slowly than simple carbohydrates, thus providing the body with long-lasting energy.
4. Spinach
Iron, most important for energy and agility, is found in abundance in spinach. It reduces fatigue and makes a person feel energetic throughout the day and can lead a normal life.
5. Beans and dried fruits
Beans and dry fruits are also a source of energy. They are high in fiber which reduces insulin resistance and controls sugar levels in the body. Keep in mind that high and low sugar levels can lead to fatigue and weakness.
6. Lentils
Like spinach, pulses are also rich in iron. Iron keeps the body strong and healthy. It eliminates the symptoms of weakness and fatigue.
7. Eggs
Boiling a whole egg including the yolk is one of the best energy-boosting options. It is a source of energy and controls blood sugar levels.
8. sweet potato
Nutritionists tout sweet potatoes as a long-lasting energy source because they contain vitamins A and C, as well as fiber and complex carbohydrates, which also boost immunity.
9. Chickpeas
Nutritionist Dr. Chelsea Elkin says that eating half a cup of chickpeas provides the body with 15 grams of protein as well as monounsaturated fats, which are important for heart health. Chickpeas can be added to salads and can replace toast after being roasted.
10. Cheese and yogurt
One cup of cottage cheese has 25 grams of protein, while 6 ounces of yogurt has 18 grams of protein. Its soothing effects are similar to the effects of eggs when used in the morning and afternoon. It is very useful and effective for the body.
11. fruit
Any seasonal fruit is very useful for the human body. It increases immunity and keeps the body healthy and energetic. Consuming fruit in Sehar and Iftar keeps you active throughout the day without getting tired.
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