Referring to the importance of proper nutrition, dietician Yılmaz said: “In these days when our diet is changing, it is very important to eat well, especially since we are hungry for long hours. For adequate and balanced nutrition, good planning of meals and adequate intake of each food group at meals, muscle loss and immunity at the end of Ramadan. It is very important to avoid the collapse of the system,” he said.
The protein requirement must be met
Emphasizing that it is possible to spend the month of Ramadan in a healthy way and lose weight by losing fat without losing muscle mass, said Dyt. Yılmaz summed up what should be done as follows:
“Try to get up before suhoor. You will prevent your metabolism from slowing down and prolong your satiety the next day. A source of protein should be a must in iftar and sahur. Adequate protein consumption prevents muscle loss and slows down your metabolism. make sure you drink enough water. Water during Ramadan. Consumption generally decreases, but as always, water is essential for fat burning during Ramadan. Carbonated drinks should not be consumed as they are believed to digest it, and even if mineral water is drunk, there should be at least 30 minutes between meals.It accelerates carbohydrates, you should prefer carbohydrates from complex sources such as wholemeal bread, legumes and bulgur, and the amount should not be excessive.
Fruit consumption should not be neglected
Dietician Yılmaz noted that fast food should be avoided and said, “After a long fast, it can be eaten very quickly at the time of iftar. Light exercises such as walking and dancing are also very effective here, instead of very heavy exercises, it is for heavy efforts it is better to wait at least 2 hours after iftar. Fruit consumption is generally neglected during Ramadan. At least 2 servings of fruit per day. It should be consumed raw or cooked without added sugars and consumed as compote. to soothe the stomach disrupt and control calorie intake during Ramadan, the most correct cooking methods are grilling, baking, boiling or steaming.You should make sure that you do not use frying and frying methods that cause an excessive intake of oil.Instead of eat the remaining meals, you can have a light breakfast with eggs or a combination of yogurt and fruit.
Tea recipe for digestive problems
Dyt. Tuğçe Yılmaz suggested a tea recipe that aids digestion and can be drunk 40 minutes after iftar:
Ingredients: A pinch of fennel, cinnamon stick, 1 chickpea-like fresh ginger, a few leaves of fresh mint. Preparation: Add all ingredients to 500 milliliters of boiling water and let it brew for 7 minutes with the lid closed, you can consume 2-3 cups.”