The sultan of eleven months has arrived, his eating habits have changed...
With the arrival of the month of Ramadan, daily eating habits and the number of meals change. The daily diet, which consists of three main meals, is reduced to two meals, and especially the consumption of pastries, desserts, red meat, bread, rice and pasta increases. However, while fasting, it should be essential to ensure adequate and balanced nutrition with healthy and various food options.
Just as breakfast is the most important meal in daily life, sahur is the most important meal during Ramadan. It should not be forgotten that it is harmful to intend to drink only water at sahur or to eat before going to bed at night. Because this style of nutrition increases hunger from approximately 17 hours to an average of 22-23 hours. This causes fasting blood sugar to drop earlier and therefore the day to be less productive. In addition, if the sahur meal consists of heavy meals, the rate of conversion of food into fat and the risk of weight gain increases as the metabolic rate decreases at night. For this reason, one should definitely wake up for sahur and have a breakfast consisting of foods such as milk, yoghurt and cheese, or choose a meal consisting of soup, vegetables and legumes.
The most well-known feature of Ramadan in terms of food culture is iftar. The diversity and abundance on their tables. Iftar tables contain 2-3 times more than enough food for one person. Low blood sugar as a result of long-term fasting causes the desire to consume large amounts of food in a short time. One of the biggest mistakes made is consuming too much food too quickly. The brain gives the order to be full 15-20 minutes after eating. When you eat too fast, you can eat large amounts of high-energy foods in a short time, which paves the way for weight gain in the coming days.
Therefore, adequate and balanced nutrition should be continued during Ramadan, and at least three meals should be completed in the non-fasting part of the day and the sahur meal should not be skipped.
Finally, fasting can be effective in certain diseases (diabetes, liver disease). It should not be ignored that it may have negative consequences in cases such as insufficiency, etc.) and in special situations (pregnancy and lactation). It may be dangerous for people with chronic diseases to fast without consulting their doctor.
Health Nutrition Recommendations for Those Who Fast
Protection of health. It must be done for sahur.
Starting iftar with breakfast foods such as cheese, tomatoes and olives or light meals such as soup, and continue with a low-fat meat dish, vegetable dish or salad 10-15 minutes later. It is suitable.
Instead of excessive sherbet and oily desserts for iftar; Milk desserts (rice pudding, rose pudding, pudding, etc.) or fruit desserts should be preferred.
Eating meals should be avoided quickly and should be eaten slowly and by chewing thoroughly.
Instead of large portions at once, you should eat small portions, little by little, one hour apart after iftar.
Short distance 40-45 minutes after iftar. Taking walks is beneficial in terms of aiding digestion.
You should drink an average of 2-2.5 liters of water a day, as well as ayran, freshly squeezed fruit juices and soda, which will meet your fluid needs while giving you energy. , vegetable juices etc. Care should be taken to drink alcohol.
Roasted, smoked and fried foods should be avoided.
To prevent constipation that may occur due to changes in diet. ,y Foods with high fiber content (legumes, whole grains, vegetables) should be preferred during labor and nuts such as fresh and dried fruits, walnuts, hazelnuts and almonds should be preferred for snacks.
Iftar on an empty stomach. should not smoke.
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