Adequate and balanced nutrition is one of the most important factors in every period of our lives. People who fast during Ramadan; They psychologically tend to consume more food as they reduce the number of daily meals and switch to a normal diet during the holidays due to changes in their eating habits. Problems with overeating after the holidays are inevitable. Overeating suddenly, heavy pastries, and excessive consumption of desserts during the holiday will cause various disorders in our digestive system and other organs as well.
For this reason, people should consume consciously by paying attention to the treats offered during the holiday visits.
WHAT WE SHOULD CONSIDER DURING RAMADAN AND AFTER IT
- Adequate and balanced nutrition is essential for maintaining health in every period of life. For this reason, foods from the four food groups should be taken in sufficient and balanced amounts in 3 main meals and 3 snacks. In the dairy group milk, yoghurt; Meat, chicken, fish, eggs, cheese,Legumes in the meat group; Bread, bulgur, rice, pasta, etc., which are in the vegetable and fruit group The grain group. It is recommended that foods be consumed in sufficient amounts at each meal, as required by the person.
- Do not suddenly increase the amount of foods to be consumed with the end of Ramadan. It should not be forgotten that you should eat small and frequent meals.
- Have a light breakfast on the morning of the Eid. The day should start. Foods cooked by frying or roasting should not be consumed.
- Foods should be chewed well and eaten slowly.
- During Ramadan, excessive food consumption should be avoided as much as possible despite the persistent attitudes of the environment.
- Especially if dessert consumption is desired during the holidays; Instead of consuming sweets, chocolate, dough and sherbet desserts, you can choose milk desserts and fruit salad-like desserts.
- On average 2-2 drinks a day to replace the fluid loss that may occur in the body due to the decrease in water and liquid consumption during Ramadan. 5 liters of water should be drunk, buttermilk and less sugar should be consumed at meals to increase fluid consumption. Liquid foods such as compote should be added.
- Adults should consume 5 portions of vegetables and fruits a day. It will be beneficial in preventing digestive system disorders such as constipation due to fasting during Ramadan. In order for the digestive system to function regularly and to be protected from constipation, vegetables, fruits and legumes with high fiber content should be consumed. These foods with high fiber content also increase blood sugar rapidly. It prevents it from rising.
- It is very important for people with chronic diseases such as diabetes, cardiovascular diseases and high blood pressure to pay attention to their diet during the holiday.
- It is recommended that especially the elderly and people with blood pressure pay attention to their tea and coffee consumption throughout the day, avoid consuming more than 2 cups of coffee a day and consume herbal teas.
- Regular physical activity every day positively affects physical and mental health. It helps to increase the metabolic rate, which slows down due to fasting.
- During the Eid, it is important to buy sugar and sugary products in amounts that will not be excessive, and when purchasing, make sure that they have permission from the Ministry of Agriculture and Livestock, that the expiration date has not passed and that the packaging is intact.
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