The month of Ramadan offers an important opportunity to stay away from eating habits that negatively affect health and to gain healthy habits. In this process, in addition to weight gain, if a diet rich in fried, fatty foods and desserts is adopted with the thought of starving for a long time during the day; deterioration in blood, cholesterol and sugar levels can be seen.
However, immunity must also be kept strong to protect against the virus, especially during the pandemic period. Nutrition in the amount that the person needs and in a balanced way ensures that he / she remains healthy and active throughout the month of Ramadan. From Memorial Şişli Hospital Nutrition and Diet Department Uz. Dyt. N. Sinem Türkmen gave information about what should be considered while fasting in the pandemic.
Sahur meal keeps blood sugar in balance
Suhoor must be made in order for the metabolism to continue to work properly. Sahur meal can be thought of as breakfast. It will keep the blood sugar level in balance; High quality carbohydrate sources such as bread-pita made with whole wheat flour with high energy and fiber content, oat-based cereal cereals and foods rich in protein and healthy fats such as oil seeds, olives and avocados should be preferred such as eggs, milk and dairy products that will keep you full for a long time.
At least 500 ml of water should be consumed in sahur.
In addition to water consumption, fluid intake can be increased by consuming foods with high water content. Vegetables with high fiber and water content such as juicy fruits, cucumbers and tomatoes should also be added to sahur meal. During suhoor tea, acidic and caffeinated beverages should be avoided. These drinks can cause more frequent urination and more fluid loss. Likewise, foods with high salt content such as delicatessen products, salty cheese-olives that cause water excretion should be avoided.
Sample Sahur Menu 1
- Egg and vegetable omelet
- Less salty feta cheese
- Unsalted olives or walnuts
- Abundant greens, tomatoes, cucumbers, etc.
- Whole grain bread
- Milk or kefir
Sample Sahur Menu 2
- Boiled egg
- Yogurt with oatmeal
- Almond / hazelnut / walnut etc.
- Fresh fruit
Eating sweet after every iftar can gain weight
Fasting can be opened with 1 glass of water and 1 palm or olive if desired. Later, the meal can be continued with the soup for a light start. There should be a 15-minute break before starting other meals, and should be fed slowly and in appropriate amounts to protect against stomach ailments. In general, fried and processed foods rich in fat or sugar should be avoided. Desserts that are frequently consumed during Ramadan contain a lot of sugar. Regularly consuming sweets after each iftar can cause you to gain weight. The need for dessert can be met by consuming fruit 1 hour after iftar. Depending on the season, fruits with high water and fiber content and that will contribute to the regular functioning of the intestines can be preferred. The consumption of fat-rich foods, especially animal fats, fatty meats or pastries with margarine / butter should be reduced. Instead of frying the food, other cooking methods such as baking, boiling or grilling should be used.
Sample Iftar Menu 1
- A creamless soup
- Grilled / boiled / baked meat / chicken / fish / turkey
- Whole grain bread or bulgur pilaf
- Lots of green salad
- Yoghurt / buttermilk / cacik
Sample Iftar Menu 2
- A creamless soup
- Legume or vegetable meal
- Whole grain bread or bulgur pilaf
- Lots of green salad
- Yoghurt / buttermilk / cacik
Avoid inactivity
Inactivity is also common, as the time spent at home in the Covid process increases. Light walks should be done during the day, moving as much as possible after iftar, and trying to increase the level of physical activity with exercises that can be planned at home.
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