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Ramadan : 7 conseils pour ceux qui festoient après le jeûne - Algerie360
Prendre un iftar équilibré est primordial, car c’est le repas qui permet de reconstituer les réserves d’énergie et de poursuivre le Ramadan, le jour suivant, dans les meilleures dispositions.
L’heure de l’iftar marque la fin de la journée de jeûne. Les familles et les amis se réunissent alors autour de tables garnies de somptueux festins. Cette expérience conviviale peut cependant devenir problématique pour les personnes qui essaient de maintenir de saines habitudes alimentaires pendant ce mois sacré.
Dans cet article, nous avons rassemblé sept conseils qui vous aideront à trouver une manière équilibrée de rompre le jeûne et faire ainsi du reste de votre Ramadan une période où se cultive la bonne santé.
1. Avant de manger, réhydratez-vous d’abord Commencer par des boissons (eau, jus fraîchement pressés, lait caillé ou l’ben) vous évitera la déshydratation et fournira à votre organisme les liquides essentiels dont il a besoin. Néanmoins, l’eau reste la meilleure source d’hydratation. Buvez-en 1 à 2 verres avant votre repas, et non pendant afin de ne pas retarder le processus de digestion. Méfiez-vous des boissons gazeuses et autres sodas, car ils contiennent beaucoup de sucre et de calories.
2. Rompez votre jeûne avec des dattes La tradition du Prophète recommande de rompre le jeûne en mangeant quelques dattes. Celles-ci représentent un apport idéal en glucides naturels qui aide votre corps à recharger les batteries en peu de temps. Si, pendant les heures de jeûne, vous souffrez de maux de tête, cela est fort probablement dû au manque de glucose dans le sang, entamez votre iftar avec deux ou trois dattes permet de reconstituez rapidement vos niveaux de sucre .
3. Commencez par un bol de soupe Les soupes (chorba, h’rira, potages de légumes) représentent un plat indispensable à l’iftar. Celles-ci sont riches en eau qui vous aide à vous hydrater, mais aussi en minéraux et en vitamines. Optez pour une soupe de lentilles ou de légumes et évitez les soupes à base de crème. Si vous préférez les soupes froides, les gaspachos constituent une excellente alternative.
4. Mangez des légumes verts Les légumes, aliments peu caloriques, sont riches en vitamines, en minéraux et en fibres. Leur consommation procure une sensation de satiété qui vous permet de manger une quantité moindre de votre plat principal. Essayez de prendre deux portions de légumes par repas. Une portion équivaut à une demi-tasse de légumes crus ou cuits et à une tasse de légumes à feuilles. En outre, plus votre salade est colorée, plus elle est bénéfique pour la santé.
5. Choisissez de bons glucides Le repas d’iftar doit contenir une source de glucides, de préférence complexes. Il peut s’agir de riz brun, de pâtes, de pain complet ou de pommes de terre. Les glucides complexes constituent une source d’énergie plus stable et contiennent plus de fibres et de minéraux.
6. Incorporez des protéines maigres À l’iftar, veillez à consommer des protéines de haute qualité, digestes et contenant tous les acides aminés essentiels. Votre corps les utilise pour construire sa masse musculaire . La viande de bœuf, le lait, les œufs, le fromage, le poisson et la volaille font office de sources de protéines complètes. Choisissez de préférence des protéines maigres, avec peu de graisses saturées ; par exemple, le poisson, le blanc de poulet, les produits laitiers faibles en matières grasses. Si vous êtes végétarien, vous pouvez opter pour d’autres sources de protéines comme les légumineuses, les haricots et les noix.
7. Évitez les aliments riches en graisses, en sel et en sucre Dans la mesure du possible, évitez les repas lourds qui contiennent trop de sel, de mauvaises graisses et de sucre ajouté. Rendez vos recettes plus saines en préférant faire mijoter les aliments, les cuire au four ou à la vapeur douce, les rôtir ou les griller ; par contre, fuyez les fritures. Pour parfumer vos plats, ajoutez-leur des herbes fines et des épices à la place du sel. Enfin, remplacez les desserts et les boissons sucrées par des fruits (frais ou secs ou en salade).
Un conseil bonus… Allez-y doucement ! Quand vient l’heure de l’iftar, ne soyez pas pressé de finir votre repas pour aller prendre votre café et fumer votre cigarette. Après toute une journée de jeûne sec, une surcharge de nourriture peut entraîner une indigestion et d’autres problèmes gastriques. Prenez un repas léger avec des portions raisonnables. En règle générale, ne dépassez pas les quantités que vous mangez habituellement lors du déjeuner ou du dîner.
Article sponsorisé par le centre médical Anadolu