During Ramadan, the daily diet of 3 main meals is reduced to 2 main meals. Long-term hunger increases the tendency to consume high-calorie foods during and after iftar. This change in eating habits can cause stomach and intestinal problems. Specialist Dietician Özlem Tay from Memorial Diyarbakır Hospital Nutrition and Diet Department gave information about the things to consider in order to have a healthy Ramadan.
1- Choose healthy cooking methods
You should be careful about the cooking methods of foods consumed during Ramadan. Instead of frying, grilling, baking, boiling or steaming methods can be preferred. Thus, the risk of stomach cramps, reflux, heartburn and indigestion is minimized.
2- Break the fast with dates and dried apricots
After a long fast. At iftar, there is a tendency towards foods with high calories. Breaking the fast with fruits such as dates and dried apricots can reduce this tendency. After 10-15 minutes, you can choose buttermilk soup prepared with beans, chickpeas, split wheat and yoghurt, lentils or tzatziki. Watery foods such as soup and tzatziki consumed during iftar will meet some fluid needs and increase stomach satiety.
3- Consume the meal slowly
At iftar tables, it would be appropriate to eat slowly, in small bites, instead of consuming the food quickly and by chewing less. Because loading the stomach with rapid and excessive amounts of food causes sudden tension and blood pressure increases, as well as rapid secretion of neurological hormones.
4- Choose pita bread for iftar and whole wheat bread for sahur.
Pita, a Ramadan classic, should be preferred for iftar. For sahur, whole wheat or whole rye bread should be preferred. Because bread made from whole grain flour keeps the fasting person feeling full for longer and delays hunger. It should also be noted that 1 palm-sized pita contains approximately 50-70 calories, equivalent to the calories of 1 slice of bread.
5- Consume yoghurt or ayran with the main meal
strong>
At iftar, after soup, have some meat and vegetables Yoghurt or ayran can be preferred along with stew, grilled vegetable dish with olive oil. After the meal, depending on the season, watermelon, melon, or compote prepared without or with little sugar can be consumed. You can continue with a small portion of milk dessert 1 hour after the meal.
6- Pay attention to water consumption
The fact that Ramadan coincides with hot days and the body's need for water increases, requires adequate amounts of liquid and Water intake becomes even more important during Ramadan. While the daily water need is 1.5-2 LT, this requirement increases to 2-2.5 LT in the hot months. In addition to consuming enough water to meet fluid needs, freshly squeezed fruit and mineral waters, low-sugar or sugar-free fruit compotes, and summer fruits such as melon and watermelon should be consumed. Fruit choices should be in small portions.
7- Consume a balanced diet from each food group.
Try to include different foods at the iftar table. Red meat, fish, legumes and vegetable dishes can be consumed in a balanced manner for 1 week. In this way, a healthy eating pattern can be achieved.
8- Take precautions against constipation problem
Staying hungry for a long time can increase the constipation problem. may cause. For this reason, foods with plenty of fiber and fiber should be emphasized during Ramadan. Choosing whole wheat or whole wheat bread, bulgur pilaf, dried legumes, and fresh vegetables and fruits will prevent constipation problems that may occur during this period. Consuming enough water is also extremely important to avoid constipation problems.
9- Take a walk after iftar
Lose weight during Ramadan. It is necessary to get up for sahur in order not to consume alcohol, to stay in shape and to eat healthy. After iftar, movement should be increased as much as possible, exercises should be done and walks should be taken.
10- Those with chronic diseases should consult their doctor about fasting.
Patient groups for whom fasting is inconvenient should act in accordance with their doctors' recommendations. Blood pressure, diabetes and cholesterol patients should also follow their doctor's warnings about fasting.
Read: 0
