In these days when summer heat is approaching and we are dealing with the corona virus epidemic, for a strong immune system; A balanced and healthy diet has become even more important. It is also very important that people who want to cope with heat and thirst while fasting do not eat as much as the food they eat.
In order to eat healthy in Ramadan; In order to fast without harming your health, you need to be much more careful in your food choices.
Long-term hunger, hot weather and low physical activity level cause the metabolic rate to slow down. When people who do sports regularly before Ramadan stop doing sports, negative effects can be seen on their physical appearance. Therefore, it is necessary to increase our activity level both to increase our metabolic rate and to prevent weight gain. Protein-containing foods; It helps to stay full for a long time and prevent muscle loss. For this reason, the consumption of protein-rich foods is very important.
The biggest mistake made especially in Ramadan is fasting without the sahur meal. This can further prolong the fasting period, leading to a further slowdown in metabolism, a decrease in blood sugar, and an increase or decrease in blood pressure. As a result of this situation, complaints such as fatigue, sleepiness and fatigue can be observed. Therefore, in the sahur program, the consumption of foods with high protein content such as eggs, milk and cheese should be given importance and the sahur meal should not be skipped. While the daily diet, which is 3-4 meals, decreases to 2 meals; especially red meat, bread, rice, pasta, pastries, dessert, pies, etc. food consumption increases. On the other hand, consumption of vegetables, fruits and white meat decreases. However, we should not forget that the energy, protein, vitamin and mineral ratios that we need to take daily do not change regardless of Ramadan, holidays or holidays. .
Here are 10 nutritional suggestions for you to spend the month of Ramadan in a healthy way...
1- It is absolutely necessary to get up for Suhoor !!!
To get up for suhoor while fasting is very important to maintain a healthy diet in Ramadan. Not getting up for suhoor or just drinking water and going to bed increases the prolonged hunger time over 20 hours. As a result of this, metabolic rate decreases, weakness, headache, fatigue and distraction can be seen, fasting blood sugar will drop faster, causing inefficiency during the day. After prolonged fasting; In order to prevent excessive food consumption at iftar and decrease in blood sugar during the day, you should get up for sahur and eat foods that are easy to digest and have high nutritional value at sahur. /strong>
We should definitely include foods such as milk, yoghurt, cheese, eggs, and whole grain products, which have a light breakfast content, have a satiating feature and contain quality protein, on our table. Since these foods prolong the period of fullness, they will help reduce your feeling of hunger until iftar. You should stay away from excessively oily, salty, spicy foods at the sahur meal. 3-Two or three meals should be placed between iftar and sahur !!!
In order to increase the metabolism rate of the body, which has been fasting for a long time all day long, the best time between iftar and sahur should be placed. At least two or three meals should be consumed. If the fast-breaking meal, which will be opened with 1 bowl of soup, is interrupted for at least 15-20 minutes and then the main meal is consumed; problems such as indigestion and bloating do not occur. In addition, the consumed foods are mostly prevented from being stored as fat. Having a small snack an average of 1-1.5 hours after the main meal will also be effective in terms of weight protection program.
4-Plenty of water should be drunk at sahur and iftar !!!
Water is actually the nutrient that the body needs the most. A 20% decrease in the amount of fluid in the body poses a life risk. During Ramadan, the amount of water taken into the body decreases too much; therefore sahu We should not neglect our adequate water intake in the morning and iftar.
Hot and humid weather makes you lose water. In particular, with the increase in temperature and humidity, sweating is more in the body. However, at least 2-2.5 liters (10-14 glasses) of water should be drunk to complete the increased fluid need between iftar and sahur. !!!
Food choices that will increase blood sugar in a balanced way should be made at the iftar meal. For example, instead of making high glycemic index choices such as rice pilaf and white bread, healthy choices such as bulgur pilaf, whole grain bread or whole wheat pasta should be made.
Choosing healthy food gains importance in order to prevent weight gain in Ramadan. Instead of unhealthy cooking methods such as frying and roasting, foods made by grilling, boiling, steaming and baking in the oven should be preferred.
After breaking your fast with water and dates at the time of iftar, you should continue iftar with light foods such as soup and salad. Before moving on to the main meal, a break of at least 5-10 minutes should be taken in order not to have indigestion problems in the stomach, and then the main meal should be started. As the main course, low-fat vegetable dishes with olive oil, meat dishes cooked with oven/grilled/steamed/boiled methods should be preferred, and yogurt, ayran or cacık should be included.
6-Fried and salty foods. should not be consumed !!!
Eating meals made with the frying method or salty foods may cause you to be very thirsty during the day, and health problems such as blood pressure and edema because you cannot consume water.
Therefore; In iftar and sahur, fried foods, pickles, pickled foods, processed products such as sausage, salami, sausages, offal and desserts with syrup and dough should definitely be avoided.
7- At the iftar table, not the food, but the conversation should be enjoyed !!!
For the stomach that is hungry all day, with iftar time Being loaded together suddenly and quickly will cause many health problems as well as adversely affect heart health. Therefore, while eating, do not rush at the iftar table. Meals should be chewed slowly, little by little, accompanied by a good conversation.
8- Consumption of tea, coffee, fruit juice, acidic-carbonated beverages should be reduced !!!
As excessive consumption of tea and coffee will increase the body's fluid need, its consumption in Ramadan should be reduced. should be restricted as much as possible. Ayran and mineral water can also be consumed as a liquid source. However, the consumption of fruit juices and carbonated drinks should be limited. Especially those who have weight problems or high blood sugar values should not consume fruit juice. It is also recommended not to consume carbonated drinks due to the sugar content and caffeine in them.
9- Milky – light desserts should be preferred instead of sweets with syrup !!!
In the need to consume sweets, which increases due to blood sugar falling until the time of iftar, healthy Making choices is important. You can eat fruit or dessert 1-2 hours after your meal, but not every day. If you prefer dessert; It is one of the right alternatives to be careful that the dessert you prefer is not syrupy or doughy. Instead of heavy desserts with syrup, the portion amounts will be balanced, and especially milk desserts made from seasonal fruits or ice cream or eating Güllaç, which is indispensable for the month of Ramadan, will be healthier choices.
10- After iftar, a walk must be done!!!
A light paced walk 2 hours after the iftar meal helps the digestive system to work, balances blood pressure, that is, blood pressure, and also helps to control weight. For this reason, instead of sitting at home after iftar, care should be taken to take a walk to facilitate digestion and increase activity.
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