Healthy food tips for Ramadan from experts

The month of Ramadan is different for many than the other 11 months, said Dr. nutrition and dietetics expert. Deniz Pirsek said, “Especially when our body, which is hungry and thirsty for 16-17 hours, suddenly gets the necessary nutrients during Iftar; Those who experience a drop in blood sugar by the time of Iftar may experience a desire to eat faster and more because of low blood sugar levels, ”he said, and also recommended nutrition during Ramadan.

Be careful what you eat

Fatty, fried, very spicy, high-calorie iftar; Instead of eating pastries, including pastries, dolmas, fries and syrups, light meals should be preferred to keep the stomach from getting tired after a long period of hunger, said Pirsek. Instead of eating fast food, you should chew enough food. In particular, high-fat and acidic foods significantly increase indigestion. When food is eaten fast, the feeling of fullness cannot be separated. To prevent this, the feeling of satisfaction should be 15-20 minutes. It should be noted that the food prepared in it should be eaten slowly. ”

Take a break

Noting that the body has a tendency to eat a lot of food in a short period of time because of low blood sugar during Iftar, Pirsek said, “One of the biggest mistakes is eating too much food too early. When foods are eaten too fast and high-energy foods are eaten, it can both pose a health risk and pave the way for weight gain in the future.

What should be eaten in Iftar?

“You can break the fast with a glass of water (be careful that the water is not too cold), 1 date or a few olives,” he said. . The soup you drink afterwards should be low fat, meaty, vegetable or granular, should not contain too much tomato paste and should be drunk slowly. You should then take a short break, take a walk, allow your stomach to digest the soup, and relax before heavy meals arrive. Since too much oil, too much butter, too much tomato paste and spicy foods in the main diet will hurt the stomach, you may prefer less spicy vegetables or meat instead of rice. You can choose to cook, grill or cook cooked meat. Vegetable foods, on the other hand, should be cooked with a little oil and steam in their own juices and should not contain too many potatoes. Your salad should be low in oil and salt, and heavy dressings should not be used. The cake should be hot and not eaten too much.

Choose sweet milk

“We definitely don’t recommend heavy and syrupy sweets during Ramadan,” Pirchek said. We recommend that these light sweets be eaten at least 1 hour after a meal, not immediately. Eat fruit at least one hour after Iftar.

Drinking plenty of water is very important

Noting that it is very important to drink plenty of water between Iftar and Sahoor, Pirsek said, “When you do not drink enough water during the day during fasting, your body becomes dehydrated. For this reason, you should meet the amount of water you need to drink every day during the month of Ramadan. You can drink 1 glass of water at the beginning of Iftar and 1-2 glasses of water at meal time so that your stomach does not swell. You should drink most of the water we need every day, even at bedtime, “he warned.

What to eat sahure

Noting that the foods we eat at Sahur allow you to stay full and full for less thirst, Pirsek said, “The foods we eat at Sahur show how to break the fast during the day. Very fatty foods, tomato paste foods, pastries, pastries, pastries, salami, sausages, sausages, olives, sugary drinks will make you more thirsty. Instead, you should prefer high protein foods and consume less carbohydrates.

Chronic patients are treated quickly

“Disease is a condition in which a person does not carry out important tasks regularly or does not respond to warnings from the environment. It is difficult for people with chronic diseases such as heart, high blood pressure, diabetes, ulcers and mental health problems to fast during Ramadan,” said Pirsek. Finished as follows:

“Besides, it is very difficult for people with special conditions to fast. People with Parkinson’s, Alzheimer’s, epileptic mental disorders, cancer, chronic kidney failure, the elderly and the physically challenged, those who need regular medication, those who have had surgery or are on surgical break, may also have difficulty conceiving or breastfeeding. Fast.

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