Fasting during Ramadan also has health benefits. However, Anadolu Health Center Nutrition and Diet Specialist Tuba Örnek stated that in order to see this benefit, we should not have any health problems, we should definitely eat a meal at sahur, and we should not eat heavy and unbalanced nutrition at iftar.
Anadolu Health Center Nutrition and Diet Specialist Tuba Örnek, who pointed out that the fasting process, which is spent with a healthy diet and adequate physical activity, also protects people from unnecessary weight gain, “We care about keeping our immune system strong due to the COVID-19 outbreak. Therefore, we should not forget that fasting kept by malnutrition and fasting kept by overfeeding will also weaken us against the virus. ”He made 6 nutritional recommendations.
To prevent dehydration (dehydration of the body), consume approximately 2 liters of water before and after fasting.
Avoid sugary, creamy, creamy, fried heavy foods, processed fatty foods such as salami, sausage, sausage, acidic and sugary drinks that may cause excessive calories.
In suhoor, choose foods with fiber that are digested slowly and can maintain its effect throughout the day. Vegetable, fruit and fiber breads are among the most important. At the same time, eat cheese and eggs that contain protein in breakfast style.
It is appropriate to start the meal with 2-3 dates for iftar. Dates are a good source of carbohydrates, pulp, potassium and magnesium. Afterwards, you can start lightly with the soup, rest and chew slowly and switch to the main dish that is not too spicy and not fried and less salty. Whole grains can accompany your meal. Have salad and yoghurt at every iftar meal. Diversify your vegetables and salads.
Limit the consumption of caffeinated beverages (tea, coffee, etc.). Because these have a diuretic effect. In other words, they cause fluid loss from the body. Excessive consumption of tea and coffee after iftar can make you forget to drink water, be careful!
Consume milk / yogurt / kefir with fruit 2 hours after iftar. You can also consume walnuts, hazelnuts and almonds as much as 1 handful.