Avoiding eating as on a fasting day causes first and foremost changes in the body. After a few hours of fasting, glucose levels (monosaccharides) in the body begin to drop and then a hormone called glucagon kicks in and maintains a desired glucose level (in fact, a desired blood sugar level).
This process happens by breaking down energy stores available to the body – first the breakdown of sugars in the liver and muscle begins. Later, as the available glycogen stores from which glucose can be produced are depleted, fat stores begin to be broken down.
In addition, during fasting, our body loses fluid. Due to the lack of fluids and sugars, it is recommended that the meal after fasting provide fluids and available sugar that will be absorbed quickly and raise blood sugar.
Dried or fresh fruit, photo: Rafael Ben Ari
For this reason, it is recommended to start the meal after the fast by drinking tea or coffee with cake, cookies or a portion of fresh or dried fruit. About half an hour later, it is recommended to eat a main meal that includes a complex carbohydrate dish, a serving of protein and, of course, vegetables. It is also important to drink more gradually throughout the fasting to replenish lost fluids.
The offer of meat dining at the end of the fast
Green tea and cookies
1/4 chicken in the oven / 150g chicken
breast medium sweet potato in the oven / 4 tablespoons bulgur / buckwheat / rice
Fresh or cooked vegetables with a teaspoon of olive oil / <> tablespoon tahini.
Dairy meal offer at the end of the fast
Green tea or coffee + 2 dates and a few nuts A
slice of yellow cheese / 2 tablespoons white cheese / a cup of yogurt
2 slices of wholemeal bread / cheese muffins Vegetable
salad + <> teaspoon olive oil / <> tablespoon tahini
Vegetarian dining offer to end the fast
Green tea and apple cake Legume
pancakes / legume soup / 6 tablespoons majdara
cooked vegetables or vegetable salad + <> teaspoon olive oil / <> tablespoon tahini
Recipe for apple cake by dietitian Hagit Lev
3 apples 1 1/3 cups
flour 4 teaspoon baking powder
1/1 cup sugar
1/1 cup oil
<> teaspoon vanilla extract
<> teaspoon cinnamon
Method of preparation
Preheat oven to 180 degrees Celsius.
Peel the apples, cut into quarters and roll, slice into thin slices.
Mix all the ingredients until a moist mixture is obtained.
Grease a mold, pour the mixture in and bake for about 50 minutes.
Wishing you a good signing.
Fasting is easy and beneficial.
The writer, Hagit Lev, is a clinical dietitian at Maccabi Health Services, Southern District.
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