Yom Kippur 5724 will begin tomorrow (Sunday) evening, and the masses of the House of Israel will fast as they do every year. So how do you get through it best? Sari Cohen Kashtacher, (clinical dietitian of water.io) and Mor Ben-Simhon (chief nutritionist at MyGenes) with all the answers to "Israel Hayom" surfers
How much water should I drink before fasting?
Most people think they are preparing their bodies for fasting at the break meal, but the preparation begins much earlier. On the day before fasting and on the day of the meal break, it is important to drink at least 3-2 liters of water for women and men respectively in order to achieve the fast with proper fluid balance and not partial dehydration.
It is recommended to drink mainly water because salty drinks (soup with lots of salt, for example), or alternatively sweetened drinks can cause increased thirst.
Consume 3-2 liters of water according to the fast, Photo: Gettyimages
Consumers of coffee, regular tea, chocolate milk, cola and other caffeinated beverages are advised to start reducing their consumption a few days before the fasting day This will prevent the onset of severe headache, which is characteristic of a sudden cessation of caffeine consumption
What should I eat before fasting?
In preparation for fasting, we want to fill the body's energy stores for the hours when we will not eat, so there is room to choose foods that break down slowly and gradually and thus do not affect sharp fluctuations in blood sugar levels and its level is kept balanced over time (for example: rice, pasta, flakes, bulgur, buckwheat).
Lukacs at the tasting // Photo: Moshe Ben Simhon
It is recommended to eat every 3-4 hours during the day. The distribution of meals throughout the day allows filling the body's energy stores with a feeling of satiety and comfort of the digestive system. Meals should include: component of carbohydrates (bread, rice, pasta) along with component of proteins (cheese, eggs, fish) with vegetables. Even a sandwich + protein spread + vegetables meets this requirement, it doesn't have to be a cooked meal.
After we have arrived at the evening without exceptional hunger because during the day we ate in an orderly manner, it is important to continue to conduct a wise meal that will ease the fast.
is recommended and not recommended that during a break meal, it is recommended to eat at a slow pace and in a reasonable quantity that will contribute to a comfortable feeling in the digestive system and prevent a feeling of heaviness and fullness at the end. Those genetically predisposed to increase blood pressure reduced the use of salt to prevent feeling thirsty during fasting. Incorporate food containing proteins (fish, eggs, cheese) into your meal that will contribute to a feeling of satiety.
Avoid foods that can cause bloating or abdominal pain, such as cabbage, cauliflower, broccoli, and legumes.
Sprinkle the drink moderately throughout the meal. Focus on drinking water and avoiding alcohol that can lead to dehydration.
Not recommended for the satisfying meal. Broccoli, Photo: Gettyimages
How do we break the fast?
It is important that the breaking of the fast be done gradually. Focus on drinking to replenish lost fluids. A combination of simple carbohydrates (which are absorbed quickly and raise blood sugar levels quickly) will provide the body with available energy after energy stores are depleted during fasting. It's time to combine sweet drinks with a slice of cake or cookies.
Then eat a balanced meal that is not high in fat. Fats slow the rate of gastric emptying and can lead to feeling full and heavy towards night.
A good way to end the fast. English Cake,
Don't overeat and get up from the table before feeling full and uncomfortable develops, the meal should include a component of carbohydrates, proteins and vegetables, as recommended before fasting, with an emphasis on drinking.
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