Tips for healthy eating during Ramadan Feast

Foods such as candies, chocolate, and pastries, which are traditionally served during the feast, are known to raise blood sugar quickly and have a high energy content. Consuming these foods suddenly and frequently during the feast can cause digestive system problems and a rapid rise in blood sugar levels, which can lead to a variety of ailments. For this reason, Diyarbakır Provincial Health Director, Dr. In his written statement, Mehmet Hakan warned Pamukçu against paying attention to the delicacies offered during Eid visits.

Emphasizing that in order to have an adequate and balanced diet during the holidays, Pamukçu said: “After the end of Ramadan, the amount of food to be consumed should not be increased abruptly. Meal breaks should be a minimum of 2 hours and a maximum of 4-5 hours. Accordingly, the number of meals can be planned as 3. If necessary, fresh fruits or low-sugar compotes and drinks such as ayran can be added to the diet. The day should start with a light breakfast on the morning of the party. Food cooked by roasting and roasting should not be eaten for breakfast. It would be helpful not to have sweet foods like sugar and honey for breakfast as it is traditionally a sweet treat during the holiday visits. Raw vegetables such as tomatoes, cucumbers, parsley and fresh peppers should be consumed in abundance and low-sodium cheese is preferred. Boiled eggs are preferred. Fatty foods such as sucuk, salami, sausage, pies and pastries should be avoided. Choosing wholemeal bread as bread keeps blood sugar levels under control and gives a feeling of satiety.

“If dessert consumption is highly desired during the holidays, milky desserts can be served in small portions instead of pastries and syrup desserts”

Pamukçu stated that food should be chewed well and said: “In order to avoid stomach and intestinal disorders during the Ramadan feast, attention should be paid to the consumption of sugary and sugary foods, and the environment’s insistence and tendency to overeat must be combated. avoided as much as possible. If dessert consumption is particularly desired during the feast, instead of pastries and syrup desserts, small portions of milk desserts, fresh or a small amount of dried fruit; Instead of sorbets, drinks such as sugar-free or low-sugar compote juices, low-sugar lemonade and ayran can be offered. Vegetables, fruits and legumes with a high fiber content should be consumed for the normal functioning of the digestive system and to prevent constipation. Adults should, if possible, consume at least 5 servings of fruit and vegetables per day. These high-fiber foods also prevent blood sugar levels from rising quickly.

“During the month of Ramadan, a minimum of 2-2.5 liters of fluids should be taken per day to replenish the fluid loss that may occur in the body due to the decrease in water and fluid consumption.”

Noting that people with chronic diseases such as diabetes, cardiovascular disease and high blood pressure should be careful to monitor their diet during the festival, Pamukçu said, “During the month of Ramadan, at least 2-2 hours a day to reduce the fluid loss that occurs in the body can act due to the decrease in water and fluid consumption. 5 liters of fluid should be taken; To increase liquid consumption, liquid foods such as water, buttermilk, low sugar lemonade, low sugar unsweetened compote should be added to meals. All individuals, especially the elderly and those with high blood pressure, should avoid consuming large amounts of high-caffeine beverages, such as tea and coffee, during the day. During Ramadan, getting up at night and eating sahur should not be continued as a post-Ramadan post-Ramadan eating habit. It is very important to increase physical activity, which was reduced during the month of Ramadan so as not to waste energy, at the end of this period. It is preferable to go to the holidays on foot as much as possible. It should be noted that physical activity helps lower blood sugar and cholesterol, lose weight and improve bowel movements. To increase physical activity, at least 30 minutes of moderate intensity should be done 5 days a week.

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