During Ramadan, the long fasting period and the intake of food in small but large meals puts the body into an eating pattern that it is not very accustomed to. As a result of this long-term fasting, preferred foods may change. An eating habit that is high in calories, heavy on sweets, and with increased portion sizes is adopted. This type of eating habit may also cause more food storage and weight gain in the long term. If you are following a wrong nutrition program during this period where the fasting period is long, this may lead to a slowdown in metabolism, irregularity in blood sugar, irritability, weakness, fatigue, inattention, loss of concentration, headache, dizziness, forgetfulness, tendency to sleep, indigestion, bloating, nausea. It may cause many problems such as, and may also reduce work efficiency. Let's take a look at the frequently made nutritional mistakes in order to minimize all these negativities while fasting and to continue the month of Ramadan in the best way.
Iftar. Consume pita, which is indispensable, only for tasting. Especially foods containing simple carbohydrates such as flour and sugar increase the risks of hypoglycemia and hyperglycemia. This increases people's insulin resistance and causes abdominal fat. Since simple carbohydrate foods have low fiber content, bowel movements slow down and constipation may occur. Foods consumed very hot may cause some problems in the esophagus and mouth.
Research shows that fast-consuming foods and excessive amounts of Findings have been found that consuming large amounts of hot tea causes esophageal and oral cancer. Attention should be paid to the hot soup consumed impatiently during iftar or the hot tea consumed at the end of iftar. To reduce this risk, the food should be cooled and the tea should be warmed and drunk. Food should be chewed well and consumed slowly.
Do not wait until you are thirsty to drink water. Water should be drunk between meals and should reach 2-2.5 liters. Ace in drinking water The best indicator is urine color. If the color of your urine is light yellow and odorless, it means you are drinking enough water. People who do not drink enough water may experience dry skin, digestive problems such as constipation, muscle cramps, fatigue and a feeling of warmth. It is extremely important to drink enough fluids for a balanced blood pressure. Fennel, linden and mint tea can be consumed to rest the stomach and facilitate digestion. Soda, fruit and vegetable juices can also be preferred to support fluid intake. But still, nothing replaces water. Water does not contain calories and has no acidity. Excessive consumption of caffeinated beverages such as tea and coffee; While it causes palpitations and caffeine has diuretic properties, excessive consumption of caffeine may seem like we are drinking fluids at first, but in fact, later on, fluid loss through urine increases. In addition to all these, cream and sugar, which we can consume with tea and coffee, make weight control difficult.”
Thirst occurs as the water content in the body decreases by 1%. feeling is seen. In fasting people, the throat becomes dry due to this thirst, and people want to drink cold water directly at iftar. Body cells cannot tolerate extreme heat or cold. Therefore, drinks at a temperature that will not disrupt the body balance should be preferred. When very cold water or iced soft drinks are drunk or extremely cold foods are eaten, the tissue cells that come into contact with these cold foods and drinks are disrupted. These cells die or become disabled. This situation negatively affects the body's defense mechanism and provides a good breeding ground for microbes. This is how infection of organs such as tonsils, stomach, urinary tract and lungs occurs. Therefore, instead of breaking the fast with cold water, it would be better to break the fast with cool water at 8-10 degrees.
While fasting, sahur is one of your main meals. It will be one of them and will replace your breakfast meal. Therefore, if you say you do not need to get up for sahur, you may face weakness, fatigue, low blood sugar and concentration problems during the day. To ensure that you feel full for longer at sahur, foods with high protein content such as eggs, cheese and milk should be preferred. Feeling more energetic, fit and avoiding possible constipation To prevent fat, you should choose complex carbohydrates such as whole grain, rye bread or oats. Consumption of cold cuts, salads and fruits is a group that is important for the feeling of fullness, digestive system functioning and blood glucose control.
Iftar. Those desserts, which are eaten with great pleasure afterwards, cause indigestion, heartburn, reflux and weight problems in the long run. In order to avoid such negative effects, it is necessary to stay away from fried foods, pastries, foods containing excessive sugar and fat, sherbet desserts, chocolate and carbonated drinks
One of the mistakes made at sahur is choosing very salty and fatty foods. Excessive salt consumption can cause water retention in the body and edema. Consuming very spicy and salty foods can increase the feeling of thirst and cause difficult times for individuals who fast throughout the day.
Do not overload an empty stomach during iftar. It is necessary. Sudden load on the stomach may cause indigestion and reflux after iftar. You can break the fast with water and then continue with dried apricots or dates. Have iftar in 2 meals. You can start your iftar meal with soup, take a 15-20 minute break, and then move on to the main meal. As a main course, grilled, boiled or baked meat, chicken or fish dishes, or vegetable dishes with legumes or olive oil should be preferred instead of high-fat, heavy meals. Otherwise, the risk of high blood sugar, high blood pressure and heart diseases may increase.
When you start exercising on an empty stomach, the body's blood sugar level becomes very low. . Since a food group that will provide post-exercise recovery cannot be consumed during the fasting period, it is necessary to wait until after iftar to exercise. It should not be ignored that a light-paced walk 1.5-2 hours after iftar is effective in accelerating the slow metabolism, preventing the tendency to gain weight and helping the digestion of food.
Ramadan As it coincides with the summer month, both the temperature of the air and the long fasting period increase thirst a little more. While trying to pay attention to fluid intake due to dehydration, wrong choices may be made. The purest, unadulterated and natural drink is water. There is no harm in choosing carbonated drinks such as mineral water, but it should not be forgotten that acidic drinks, ready-made fruit juices, sugary compotes and sherbets are empty energy sources and have no benefit to the body.
11. Not being able to control weight
Many people who fast during Ramadan complain about gaining weight despite being hungry all day and having only 2 meals. The reason of this; Physical activity decreases throughout the day, and at the same time, metabolic rate decreases due to long periods of fasting. Low blood sugar at iftar and eating food quickly and without chewing well also increases the necessary energy we get. Consuming heavy, fatty foods at iftar and not staying up for sahur supports this well. However, weight gain can be prevented in this month. A person who wakes up for sahur, chooses healthy and right foods for his meals, and does not neglect exercise after iftar does not gain weight, but can also control his weight.
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