After long-term fasting throughout the month of Ramadan, it is of great value to have a healthy and balanced diet during Eid al-Fitr. During fasting, it is necessary to switch from the nutrition that the body is used to to regular nutrition, step by step. First of all, the meal plan, which is divided into two during Ramadan, should be gradually arranged into 3 main meals and 2-3 snacks. Otherwise, indigestion and stomach problems are inevitable. "How should we eat during Eid al-Fitr during the Corona period?" The question Dietitian Büşra Burgazlı answered…
1. First of all, you should start the day with a light breakfast, just like sahur on the morning of the holiday, and do not skip meals. Especially fried foods, processed meats such as soudjouk, salami and sausages, and pastries such as pastries and pastries should be avoided.
2. To prevent digestive problems, seasonal vegetables should be preferred in main meals and salads with plenty of greens should not be missing from the tables.
3. At the same time, other main meals such as breakfast should be light, and very large portions should not be consumed at one meal in order to balance blood sugar and avoid health problems.
4. In order to accelerate the slowing down metabolism during Ramadan, snacks should not be skipped and should be eaten little by little and often. must be fed. Foods should be chewed thoroughly. It should not be forgotten that drinking herbal teas (such as green tea, fennel, white tea) between meals accelerates the metabolism.
5. During the holiday, sherbet desserts such as baklava, shekerpare, kadayıf, tulumba should be avoided. If consumed, it should be consumed by paying attention to the portion size or fruit/milk desserts with lower sugar content should be preferred instead of sherbet desserts. It should be noted that 1 piece of baklava is approximately 125 calories. It is useful to keep social distance between yourself and desserts, especially during the holiday.
6. During Ramadan, the sahur dishes that the body is used to should be avoided during the holiday and the body should be allowed to get used to the new eating pattern. Care should be taken to stay away from junk food, fried and roasted foods, especially during the night. If you feel hungry at night, healthy foods such as roasted chickpeas, grissini, cucumber, buttermilk and yoghurt should be preferred.
7. During and after the Eid al-Fitr, fluid consumption should be increased and 2.5-3 liters of water should be consumed slowly during the day.
8.There should be at least 2 hours between meals to be consumed during and after the Eid al-Fitr. Care should be taken to ensure that it is no longer than 4-5 hours.
9. To accelerate the metabolism, which slows down during quarantine and Ramadan, regular physical activity should be done and this should be made a lifestyle. Even if you cannot go out, physical activity at home for at least 20-30 minutes a day is of great importance in terms of having a healthy body, strengthening the immune system and accelerating the metabolism.
Ramadan Feast Sample Menu
Breakfast: Toast made with 2 slices of rye bread and 1 slice of white cheese + tomato, cucumber, greens + light tea
Snack: 1 cup of green tea + 2 prunes
Lunch: 4 tablespoons of lentil salad (with 2 tablespoons of olive oil and organic apple cider vinegar) + 1 bowl of yoghurt
Snack: 1 green apple + 6 raw almonds
Dinner: 1 plate of vegetable dish + 1 bowl of tzatziki
Snack: 2 tablespoons of probiotic yoghurt + 6 raw almonds
Read: 0
