With the arrival of Ramadan, the recommended small and frequent diet is replaced by long-term hunger and thirst. This long-term fasting also lowers blood sugar. Consumption of desserts containing sherbet and simple carbohydrates during and after iftar may damage insulin metabolism. So how should we eat?
As the month of Ramadan coincides with the spring months, the importance of proper nutrition increases. Due to the increase in temperature and humidity, water and mineral losses increase. This being the case, the main point in our Ramadan recommendations this year will be to replace the lost water and minerals.
Increased water and mineral losses as a result of the decrease in the number of meals, the longer hours between meals, and the decrease in blood sugar level cause changes in metabolism.
Suddenly and intensely stimulating the stomach after approximately 16 hours of fasting can cause many health problems in the body, especially in the digestive system. Consuming fast and simple carbohydrate foods increases blood sugar rapidly and lowers it rapidly. This may damage insulin metabolism. However, not getting up for sahur, which will help the person to calm down the feeling of thirst and/or hunger during the day before long-term fasting, will cause the person's blood sugar to drop during the day, experience the feeling of hunger more intensely, and cause some problems such as restlessness and irritability.
For all these reasons, it is recommended that people do not skip sahur and iftar and eat as balanced a diet as possible in these meals. Adequate fiber intake should also be ensured. Vegetables and fruits should be consumed both at sahur and iftar.
Fresh and dried fruits, ice creams made from natural fruits, cinnamon recipes, natural compotes are sufficient for your sweet needs.
At sahur; There should be no fried foods, pastries, desserts, very salty and spicy foods that will make a person thirsty. When choosing sahur, meals that will help the person stay full throughout the day, contain enough liquid, will not cause problems in falling asleep, have enough fiber for bowel movements, and are not high in salt should be preferred. The food that will help a person stay full throughout the day is the egg, it has cardiovascular and Eggs are the best food to include in the sahur menu for individuals who do not have any problems with diseases.
At iftar; Suddenly loading an empty stomach, which has been resting for about 16 hours, may cause indigestion. The best way to prevent this is to break the fast with water. If a person wants to break his/her iftar with a date or olive, it is necessary to eat 1 small date/olive and then continue with soup. After taking a break for 15-20 minutes and giving the stomach a rest, you should continue eating a light meal, such as grilled chicken or salad, without burdening the stomach. Snacks added between iftar and sahur will both support the slowed metabolism that is a result of Ramadan and prevent excessive food intake. Fries, roasted foods, fatty foods, excessively spicy and salty foods, and sweets can cause stomach problems and lead to weight gain. For this reason, it is necessary to stay away from these foods as much as possible.
Refreshing Ramadan Compote
Ingredients: 1 medium-sized kiwi, 1 small-sized apple, 12 pieces (approximately 200 grams). ) strawberries, 2 medium-sized fresh apricots, 1 glass of brown sugar, 1 cinnamon stick, 3-4 cloves. Preparation: Wash the fruits thoroughly. Peel the kiwi, other fruits do not need to be peeled. Then cut the fruits into 4-5 pieces. Put 6 glasses of water in the pot, add sugar and let it boil. Add the apples and apricots you cut into pieces, with their seeds removed, to the water. You should also add cloves and cinnamon sticks to the water at this stage. After boiling for about 12 minutes, remove the compote from the stove and add the strawberries and kiwi. Consume cold after straining. The mint leaves you add will add flavor to the compote.
Nutritional Values: Total Energy: 779 kcal; Carbohydrate: 166.98 gr.; Protein: 3.08 gr.; Fat: 1.57 gr.
Energy for 1 Glass of Water: 129.8 kcal; Carbohydrate: 27.83 gr.; Protein: 0.51 gr.; Fat: 0.26 gr.
Dietitian's Note: This recipe, which will help you cool down in the summer months, will help you gain lost fluid and minerals, satisfy your sweet tooth, It will contribute to the stimulation of metabolism.
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