How to eat on holidays? Important advice from expert names

Tuğba Küçükkasap Cömert, a member of the Department of Nutrition and Dietetics, Faculty of Nutrition and Dietetics, Faculty of Health Sciences, University of Health Sciences (SBU), Gulhan, recommends eating less and more frequently and choosing milk and fruit confectionery to protect the health and benefits of fasting for the body.

In a statement to the AA correspondent, Komart said medical authorities view fasting during Ramadan as a source of healing and stressed that there are some things to consider when returning to a normal diet during a meal to maintain health.

Noting that during fasting, less food is produced than at other times and that hunger lasts longer, Comart warned that eating heavy meals or overeating during meals can lead to diseases of the digestive system, reflux, gastritis, blood sugar disorders and a balance of blood pressure.

Comert said foods such as fried or roasted foods should not be preferred for breakfast on the morning of the feast, “A table made primarily of fresh vegetables and fruits, the quality of which is equivalent to the quality of breast milk, boiled eggs or fat-free omelette, and whole wheat bread for the holiday breakfast, will not only protect our general health, but also improve salt. Processed foods such as sukuk and salami and carbohydrate ingredients like pastry foods. He said.

“It should be eaten sparingly and often during the holidays.”

Noting that meals should be small and frequent during the holidays, Komart continued:

“Eating at 2.5-3 hour intervals during the holidays is a basic rule that should not be neglected to avoid digestive problems. Eating vegetables, fruits and lemons with high fiber content is absolutely essential. Improves regular digestive function, helps the body adapt to new disciplines. And prevents constipation. Care should be taken. At the same time, the controlling effects of foods such as yogurt and iron should not be forgotten and should be eaten as a snack substitute. “

“Milk or fruit dessert should be preferred at the banquet table”

The importance of eating sweets and the amount of sugar at meal time, “The World Health Organization says that the daily intake of sugar should not exceed 50 grams. However, only one serving of baklava contains 60 grams of sugar. In addition, only one serving of baklava contains 60 grams of sugar. Honey is eaten during the day. ” Given the amount of jam, molasses and chocolate, the current risks will not be difficult to estimate. “ He said.

Komart warned not to overdo it in chocolate consumption. “Instead of hazelnuts, caramel, milk and white chocolate, dark chocolates with high antioxidant content may be preferred due to the high amount of cocoa. Reasonable chocolate consumption should be taken care of. Risk factors associated with type 2 diabetes, Cholesterol. ” There are scientific studies on its positive effects on insulin resistance, blood pressure and inflammation. Information shared.

“Excessive consumption of some herbal teas can increase fluid excretion from the body.”

Tuğba Küçükkasap Cömert noted that in addition to adequate and balanced nutrition, 2.5-3 liters of fluid per day should not be neglected and gave the following information:

“Without defining tea and coffee as liquids, it is important to pay attention to water intake. It is important to drink water directly to prevent dehydration. Excessive consumption of some herbal teas, in particular, can have a diuretic effect and increase fluids. Discharge from the body. Tea. Excessive coffee consumption should be avoided. Another thing to note is that acidic drinks and prepared fruit juices should not be consumed. These drinks do not contribute to the body other than adding sugar. “

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