Holidays are the periods when nutritional violations are most easily made.
Increasing food diversity due to the gathering of family members, as well as changes in meal times due to the holiday period, can negatively affect our diet. It is very important to pay attention to certain rules in order to minimize these negativities and avoid health problems.
During the Eid al-Adha, when red meat consumption increases significantly compared to other periods; Again, 3 main meals should be made and supplemented with snacks when fasting periods are prolonged. It should be consumed only to taste what is offered during home visits, and be aware that when you consume a full portion of meals at each visit, you will exceed the nutritional intake you need.
Meat must be cooked slowly and at low heat. On the first day of slaughter, the risk of experiencing cooking and digestive problems is quite high as the meat hardness will be evident. It is very important for individuals with stomach and digestive problems to consume meat the next day, if possible. Fatty meats such as roasting and frying should be avoided and the visible fat of the meat should be removed. Even if it is removed, it should not be forgotten that red meat has high saturated fat and cholesterol content and an average fat content of 20%.
As a cooking method, ; Methods such as boiling, baking and grilling should be preferred, and frying and roasting methods should be avoided. If traditional roasting must be done; It should be cooked in its own juice over low heat without adding butter or tail fat.
Red meat; It does not contain vitamins C and E.
Therefore, it is very important to cook meat with vegetables or add a vegetable dish rich in vitamin C or a raw green leaf salad. This method provides nutritional diversity and increases the absorption of iron contained in red meat, thanks to the vitamin C found in vegetables.
In addition to meat dishes, instead of rice and pasta, bulgur and plenty of vegetables; It will be much healthier to consume yoghurt, ayran and tzatziki instead of acidic drinks. For heart health and to protect yourself from cancer, be careful not to consume red meat more than twice a week. This situation should also be remembered during the Eid al-Adha.
In addition to red meat consumption, the consumption of sweet and sugary foods is also increasing significantly. During holiday visits; light tea instead of fruit juices; Milk desserts and fruits should be preferred whenever possible instead of dough-sherbet desserts and chocolate.
In this period, individuals with chronic diseases and in high-risk groups should be preferred, especially should be more careful. Increasing amount and frequency of red meat consumption poses serious health risks for cardiovascular patients, diabetic patients, hypertension patients and kidney patients.
Consuming at least 8-10 glasses of water a day It should not be forgotten that it is necessary to take advantage of the holiday, and the amount of physical activity should be increased and walks should be taken.
It should not be forgotten that the mentioned measures are valid for everyone, and during the Eid al-Adha; Attention should be paid to the basic truths of healthy nutrition, portion control and the balance of food groups.
Happy and healthy holidays..
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Dietitian Ekin ÇİLİNGİR
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