Pay attention to nutrition during Ramadan – Health News

The statement made stated that it is necessary to complete 2 meals and said, “To maintain adequate and balanced nutrition during Ramadan, it is important to complete at least 2 meals in the period between iftar and sahur and not to skip the sahur meal. Not getting up for sahur or drinking only water increases hunger from about 14 hours to an average of 20 hours. This causes fasting blood sugar levels to drop earlier in the day, making it more unproductive to get through the day.

For this reason, you should definitely get up for sahur, but a light breakfast should be made with foods such as milk, yogurt, cheese, eggs, wholemeal bread or a meal consisting of soup, olive oil dishes, yogurt and salad. preference. Those who have excessive hunger problems during the day should consume foods such as dry beans, chickpeas, lentils, bulgur pilaf which delay hunger by prolonging the emptying time of the stomach; It would be appropriate to avoid excessively greasy, salty and heavy meals and pastries. Since the blood sugar level is very low at the time of fasting, there is a desire to consume a large amount of food in a short period of time. One of the biggest mistakes made is eating too much too quickly. When food is eaten too quickly, large amounts of energy-dense foods are eaten during this time, and this can pose a health risk and pave the way for weight gain in the days to come.

Watch the fluid consumption!

The statement drew attention to fluid consumption and said, “If not enough fluid is taken between iftar and sahur, health problems such as weakness, nausea and dizziness may be experienced due to loss of water and minerals. Drink an average of at least 1.5-2 liters (8-10 glasses) of water per day and regularly consume liquids with a low sugar content, such as ayran, freshly squeezed fruit and vegetable juices, plain mineral water or compote, which also meet the requirements for fluid intake during pregnancy. Ramadan Be careful. To have a healthy month of Ramadan and keep our immunity strong, it is important to pay attention to adequate and balanced nutrition while fasting. Instead of large portions, eat at once, intermittently after iftar, and in small portions at a time.

Do not eat your meals quickly, chew slowly and thoroughly. Don’t skip your sahur meal, make sure you do.
In sahur, you can have a light breakfast consisting of foods such as milk, yogurt, cheese, eggs, wholemeal bread or you can choose a meal consisting of soup, olive oil dishes, yogurt and salad. Iftar you can start with light meals such as meats, salad or soup and after 10-15 minutes continue with a low-fat meat meal or vegetable meal. Instead of foods such as white bread, rice pilaf, fried potatoes, foods that both provide energy and quickly raise blood sugar, bulgur pilaf, wholemeal bread or wholemeal pasta, etc. are preferable. As much almonds, walnuts, etc. as possible in iftar and sahur. Be careful with your consumption. Instead of excessive sorbet and greasy desserts in iftar; prefer milk desserts (rice pudding, gullaç, pudding, etc.) or fruit. Drink water often between iftar and sahur, even if you are not thirsty. In addition to water, instead of drinks with caffeine, you can give preference to milk, buttermilk, regular soda, freshly squeezed fruit and vegetable juices, herbal teas such as linden and rosehip. Remember that cooking methods are also important. In particular, choose foods prepared using healthy methods such as grilling, boiling, baking, and steaming. It is important to avoid roasted, fried and smoked foods. Taking short walks 1-2 hours after iftar will aid digestion. To avoid digestive problems that can occur due to dietary changes, foods high in fiber (dry beans, lentils, chickpeas, whole grains and wholemeal bread, vegetables, and salad) are preferable. Fresh and dried fruits, compotes and compotes, dried fruits such as dates, walnuts, almonds, etc. should be consumed.

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