A Eid al-Adha awaits us that will make us long for the past, saying "Oh, where are those old holidays?" While we are struggling with the Covid-19 epidemic that has affected our country and even the whole world, we all remember the holidays of the past with longing.
Based on the sensitivity of the period we are in, I wanted to prepare this article in order to spend Eid al-Adha in the healthiest way.
I wish; We can continue our lives in a more normal, healthier and more conscious way as soon as possible.
So how should we eat during Eid al-Adha?
• As always, healthy eating rules should be taken into consideration during the Eid period.
• It should be known that every food can be included in the nutrition plan as long as it is not excessive.
• Not only sugar consumption but also red meat consumption increases during Eid al-Adha.
• Individuals with atherosclerosis (arteriosclerosis), cardiovascular disease, high cholesterol, high blood pressure, diabetes, stomach disorders, and excess weight problems need to pay more attention to their nutrition during this period.
• Unlike normal holidays, pandemic Due to the process, it will be easier to eat healthy as hosting guests decreases this holiday.
• Starting from the moment of slaughtering meat during the holiday; Attention should be paid to every stage of the animal, from processing to cooking and storage.
• First of all, the victim must be examined by a veterinarian and slaughtered in accordance with hygienic conditions.
• To prevent the growth of harmful microorganisms; Meat should not be kept in too hot an environment during the processing process.
• At the same time, the meat should be consumed after resting at ±4 °C for 24 hours in order for the initial hardness to pass.
• The remaining meat should be consumed at once. It should be packaged and frozen in portions to be used. Meat in the deep freeze can be stored at -18°C for 3-12 months.
• Additionally, meat can be stored for longer when frozen in large pieces instead of minced meat or cubes.
• Meat should not be left outdoors while thawing. It should be placed in the 0-4°C part of the refrigerator the night before and allowed to thaw there. Thus, microorganism growth is prevented
• However, thawed meat should never be frozen again.
• First of all, by giving up frying and roasting methods when cooking meat; Boiled, steamed and grilled should be preferred.
• Meat consumption should be at lunch. For dinner; Light foods such as soup, vegetable dishes or legumes should be preferred. Breakfast should not be skipped.
• Salad with plenty of greens should be consumed alongside meat. Thus, fiber intake will be ensured and iron bioavailability will increase thanks to vitamin C.
• Ayran, tzatziki or plain soda should be consumed instead of sugary and acidic drinks.
• The classic part of Eid-al-Adha. While the roasted food is cooking; Extra butter or tail fat should not be added and it should be cooked in its own juices.
• When barbecuing, there should be at least 15 cm distance between meat and coal. Meat must be completely separated from its fat. Because oils that melt and drip into the fire create smoke and cause carcinogenic substances to reach the meat.
• Instead of sherbet desserts, milk desserts or fruit should be preferred. Baklava should be limited to 1-2 pieces per day.
• Meals should be planned with rice pilaf, bulgur pilaf instead of pasta, vegetable dishes with olive oil and salads.
• Increased tea and coffee consumption should be taken into consideration. High caffeine intake; It causes problems such as palpitations, insomnia, and fatigue.
• Daily water consumption should not be neglected. Daily water need is calculated as 30-35 ml per kilogram.
Wishing you a healthy, peaceful and socially distanced holiday in which we pay attention to these small suggestions...
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