Nutrition warning in Ramadan: Improper consumption can cause problems
The food consumed after iftar, sahur and iftar is important for citizens to have a healthy month of Ramadan. The experts, who provided information on the foods to be eaten during sahur and iftar, and water consumption, made recommendations for foods that make you feel full and not thirsty.
Ömer Faruk Yaz, nutrition and diet specialist from Başakşehir State Hospital, and Esma Akça, dietician specialist from Esencan Hospital, explained the problems that can be caused by wrong consumption habits, while providing information on diets during Ramadan. exp. Dietitian Esma Akça says: “Long hours of hunger frighten people, but long hours of hunger are actually good for our bodies. We can say that it creates a kind of detox effect. Especially for people with type 2 diabetes, insulin resistance, fatty liver and some digestive problems, the body renews itself during these long starvation periods. Of course, there are some health issues that we should be careful about.
Especially if you follow cardiology, if you have blood pressure, diabetes, kidney disease, you should definitely get permission from your doctor. Iftar and sahur should be done properly and healthily, it is really beneficial under these circumstances. Our main goal in sahur are things that can keep us full for a long time, secondly, with prolonged hunger, muscles undergo catabolism every day, destruction takes place, food that does not make us thirsty is very important. We should especially avoid very salty foods, we avoid this group, such as roasts, raw meatballs, pickled products, pastrami, salami, sausage, olives, at sahur. Cheeses can be less salty. Yogurt and milk may be preferred, and products such as raw nuts, raw almonds and walnuts may be preferred in place of olives. Fiber content is very important, especially in the first week of Ramadan, there is a very intense constipation problem, which can be solved with fruits and vegetables that we can consume in sahur. We recommend a small bowl of salad or vegetables with olive oil, it should not be tomato paste, spicy or fried.
“We cannot get below 1.5 liters of water per day during Ramadan”
Claiming that it is unhealthy to consume large amounts of food at once during iftar and that it is necessary to eat little by little, Uzm. Dietician Akça said: “It is also beneficial to feed the stomach little by little, because it does not give a good result to be full all at once. In our hospital, we unfortunately encounter these cases in the emergency room during the month of Ramadan, and we recommend iftar in parts. Our blood pressure can rise after a meal and our sugar parameters can rise with intensive carbohydrate consumption. Sometimes conditions such as headache, weakness, drowsiness, depending on the weight of the food we eat, blood lipids can suddenly rise. In general, a swelling in the abdomen around the stomach, buoyancy, pressure can be associated with the heart. Gas problems can also occur if you are hungry for a long time and consume a heavy meal. Therefore, we should slowly consume a small amount. We can start the iftar with a teaspoon of honey and molasses along with water and something that can raise blood sugar quickly, wait 3-5 minutes and feel better, then we can start a light meal. Then we want to wait another 8-10 minutes if possible, have some soup before, maybe pita or bread on the side, taste iftar meals. It’s not just a plate of rice or a meal, it can be some salad or veggies along with some yogurt or another protein-rich main dish. We don’t consume red meat 7 days a week, we can switch to white meat a bit more, like once a week if possible, 2. If it is possible to consume at least 2 glasses of liquid in sahur, tamarind sorbet in Ramadan is very good against thirst. Consumption of too much tea and coffee does not do much to meet our fluid needs. We should also consume the liquid by dividing it. After consuming 2-3 glasses of liquid in iftar, we can say that if it is possible to consume one glass of liquid per hour, we can say the following; During Ramadan, we cannot go below 1.5 liters a day,” he said.
“We should avoid fatty foods and fried foods”
Nutrition and diet specialist Ömer Faruk Yaz, who stated that citizens with chronic diseases should consult with their doctors whether they are suitable for fasting or not, warned citizens. Yaz drew attention to the importance of balanced diet and fluid consumption in the month of Ramadan, saying that it is necessary to choose foods that make you feel full during sahur, and that it is not right to eat heavy foods all at once during iftar. to consume. Yaz said, “During Ramadan, we should eat 2 meals, apart from that, we need snacks, we should pay attention to the consumption of liquids. We should consume at least 10-12 glasses or 12-14 glasses of liquid. Fatty foods and fried foods in sahur we should avoid as much as possible Iftar with simple foods and after that products such as low fat meat, plant foods can be consumed and products such as milk, yogurt and ayran can be consumed Consumption of too sweet and sherbet products should be avoided during Ramadan. desserts are consumed, more milk or fruit desserts are preferable. Because sorbet and chocolate desserts make people thirsty early. After iftar, brisk walks can be taken for a few hours, half an hour, forty minutes.” he said.