Nutrition and Dietetics Specialist Dietician Merve offered golden suggestions for weight control and healthy nutrition before Ramadan Feast.
The month of Ramadan, where our body and soul are cleansed, we try to keep our souls under control, and which adds beauty to us spiritually, came to our homes and tables with all its blessings this year, as every year. Half of the long fasting days where we wondered how to spend the day are already over. Well, haven't we included heavy meals in our iftar and sahur tables so far and paid attention to our meal patterns? Here, Nutrition and Dietetics Specialist Dietitian Merve Sayın gave information about 10 golden suggestions that you can use to control your weight before Ramadan Feast.
1) Chew Food Thoroughly;
First of all, the point to be considered is that you chew the food you eat thoroughly. Normally, the number of chewing that is considered healthy is 25-30 times. The more you can increase the number of times you chew in your normal diet, the easier it will be for you to digest your food
.
2) Make sure to have sahur;
Sahur, which we ignore because our sleep is interrupted, is the most important meal of Ramadan. It is important for fasting people to have sahur close to imsak time to protect their health. Fasting for 17 hours without sahur causes problems such as fatigue, irritability, dizziness and excessive thirst.
3) Pay attention to your fluid consumption;
With the arrival of the summer months, our body's need for fluid also increases. We usually say that we meet our fluid needs by drinking tea and coffee after iftar. This is a wrong idea. In fact, it would be beneficial to increase your water consumption by one more glass for every tea or coffee you drink. You can meet our fluid needs with water, foods with high liquid content such as vegetables and salads, and drinks such as herbal teas, soda, compote, and ayran. You can easily consume these drinks both as main meals and as snacks. It is of great importance for your health to consume 2-2.5 liters of water at intervals between iftar and sahur.
4)&nbs p; Watch out for mineral losses;
It is beneficial to drink plain mineral water daily due to mineral losses caused by sweat and urine excretion in the body. Those with kidney disease and blood pressure problems should consume mineral water according to expert advice.
5) Choose healthy cooking methods;
Due to the late hours of iftar, attention to cooking methods doubles. In order to avoid any digestive problems, choosing main dishes to be boiled, steamed, grilled or baked will ensure you have a comfortable Iftar. Stay away from fried foods as much as you can.
6) Do not neglect physical activity;
One of the most effective solutions to increase our body work rate, which decreases with long-term hunger during Ramadan, is a medium-paced walk 1-1.5 hours after iftar. Don't forget to take water with you while walking and drink water every 15-20 minutes.
7) Pay attention to your protein consumption;
It is very important to preserve muscle mass after long-term fasting during Ramadan. For this reason, importance should be given to the consumption of meat/chicken/fish/legumes as the main course in iftar menus, and the consumption of cheese/eggs and additional yoghurt/milk for sahur.
8) Snack. Don't forget to do;
Make sure to have 1 or 2 snacks that you have determined with your dietitian from iftar to sahur. In this way, you will prevent yourself from overloading on sahur by ensuring balance between meals. In addition, it will be healthier for you to consume the dessert or fruit you want an hour after iftar rather than immediately after iftar. As a snack, instead of sherbet desserts, you can choose Güllaç, which is a Ramadan classic and is low in calories and nutritious. In addition, you can plan snacks such as ice cream, milk dessert and fruit + milk.
9) Take a break from eating during iftar;
Break your fast with 1 glass of water + 1 bowl of soup + salad. After finishing, take a 10-15 minute break. In this way, you will not be overloaded on your stomach, which has been empty for a long time, and you will feel full more easily
.
10) Fasting is self-restraint.
By realizing how we should spend the month of Ramadan, we should change our eating habits in this way; It will be beneficial for our health and we will achieve the purpose of Ramadan.
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