Dietitian Gözde Ağca stated that the month of fasting is one of the most beautiful periods of the year, which millions of Muslims all over the world wait for every year and where spiritual and physical purification takes place, and said that long-term hunger is among the most wondered topics by scientists in recent years. Dietitian Gözde Ağca, Japanese scientist Yoshinori Ohsumi, who has been working on hunger for 20 years, was awarded the Nobel Prize in Physiology or Medicine in 2016 for his studies on 'autophagy'. Autophagy literally means self-eating (phagy). In other words, when the cell is starved, it destroys its own aged and damaged structures in order to obtain nutrients. Meanwhile, a complete purification and renewal occurs. During fasting, autophagy comes into play during fasting periods of up to 16 hours. In Ramadan, cells are renewed, the immune system is strengthened, and the body regains vigor. We said it was a complete spiritual and physical renewal, but how you eat during this one-month period forms the basis of your renewal period. Iftar and sahur, adequate water intake and being physically active are the cornerstones of a healthy month of Ramadan, he said.
When asked what to eat at iftar, Gözde Ağca generally focuses on what to eat at iftar, but there is also an important issue here. It should be how much he was defeated. Due to the effect of low blood sugar due to long-term hunger, iftar tables are filled, meals are eaten quickly, and then fatigue, stomach bloating, indigestion and digestive problems occur. At iftar, the fast should first be broken with water, and then the meal should start with a soup that is not too oily. Instead of eating quickly, the main meal should be finished slowly by chewing well. He replied that if meat is preferred in main courses, it should be baked, grilled or boiled, and if legumes are preferred, soaking them in water the day before and using spices such as cumin will ease the digestive system. Dietitian Gözde Ağca stated that it is important for the health of the body and that fatty and heavy foods should not be preferred in order to avoid reflux complaints, remembering to sleep again after sahur. Sah to stay full until iftar It is very important to get enough protein here. Protein-rich eggs, cheese, milk and yoghurt can be preferred for sahur to keep you full. Another important point here is to stay away from fatty foods such as processed products such as salami, sausages, pastries and french fries. In order to avoid feeling thirsty, a meal should be prepared with less salt, less spice, low fat and high liquid content. To increase your liquid consumption at sahur, you can consume soup, sugar-free compote, kefir and ayran. Complex carbohydrates should not be forgotten at sahur to keep your blood sugar balanced throughout the day. He reminded that fresh vegetables and greens should take their place on the table during sahur as well as iftar.
Dietitian Gözde Ağca made a final warning. Especially diabetics, pregnant women, breastfeeding women, those with severe heart and kidney diseases, stomach ulcers, gallbladder inflammation or stones, liver failure, and blood pressure patients are at risk while fasting. He said that those who have such a chronic disease or routinely use medications should consult a specialist physician about their illness and create a nutrition plan with their dietician.
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