In the shadow of the pandemic, there are more days left for the month of Ramadan. In the uncertainty of the pandemic, which radically changes our daily life habits and affects our eating habits to a great extent, it is necessary to pay attention to some rules at iftar tables in Ramadan.
Acıbadem Dr. Sinasi Can (Kadıköy) Hospital Nutrition and Diet Specialist Ece Önş, stating that some rules are not taken into account at the iftar tables set up after long periods of hunger, and that we do not mind consuming the food we want, the food we want to the extent we want, “However, this eating style that seems innocent; It can cause some problems from stomach bloating, gas and indigestion to heartburn and weight gain! While it is very important for the iftar menu to be healthy and to pay attention to some rules and not to disturb the stomach and intestines, controlling the calories in iftar meal also plays an important role in preventing unhealthy weight gain. " says. Ece Önş, Nutrition and Diet Specialist, explained the rules of a healthy iftar plate in the pandemic, and made important warnings and suggestions.
Take a break for 10-15 minutes before going to the main meal.
Since it is the first meal after a long hunger, it is best to divide the iftar into two. After the water, you should choose one of the soup, cheese, olives and dates and take a break for 15 minutes after you break your fast and consume your main meal after that. Thanks to this move, your blood sugar will rise much more evenly.
Choose light foods
Starting the iftar meal slowly with light meals, small portions, will prepare your stomach, which has been empty for a long time, for main meals; In this way, it will prevent you from encountering problems such as indigestion, heartburn, cramping stomach pains, intestinal problems, gas problems, reflux, gastritis, vomiting, nausea, drowsiness and weakness that may occur after meals.
Include pulp on your plate
Especially towards the middle of Ramadan, we see that many fasting people experience constipation problems. This situation occurs with the slowing of bowel movements due to long hunger, but we can also slow down our bowel movements by consuming insufficient pulp. Therefore, for your intestinal health, be sure to include salads, vegetable dishes with olive oil and whole grains on your iftar table. Consuming fresh fruit and kefir or yoghurt at a snack 1,5-2 hours after iftar will also have a positive effect on your intestines.
Set up lean tables
Do not forget that fasting is used to raise awareness of hunger and poverty, and try to set up a leaner table away from the variety and abundance appropriate to this point of view. Tables with plain options such as soup, low-fat meat dishes cooked in the oven or in a pot, vegetable dishes with olive oil or salads and yoghurt will be much better for both your stomach and your body.
Consume healthy carbohydrates
With prolonged fasting, your blood sugar will drop until the iftar hour and the body will want carbohydrate foods to correct this. Yes, you need to consume carbohydrates on your iftar plate, but at this point, when you choose simple carbohydrates such as white bread, rice pilaf, potatoes, corn on your plate, your blood sugar will rise very quickly and will cause bloating, weakness or even sleepiness after eating. For this reason, it will be a very important health move to choose whole grains such as soup, bulgur, buckwheat, whole wheat bread or pitas made of whole wheat flour in order to raise your blood sugar in a balanced way and not to tire your body.
Prepare your plate in advance
Ece Önş, Nutrition and Diet Expert, keep away from the thought of "I fasted anyway, now I can eat anything" without forgetting that fasting is a worship. This thought may push you to eat abnormal calories. Another important point is to prepare the dishes on your table in moderate portions beforehand and not to eat them constantly during the iftar meal. With this move, you can reduce the calories you will consume by almost half. " says.
Consume quality protein sources
The body, which is hungry all day, uses carbohydrates and fats as primary fuel for its energy flow. Then, as the hunger period increases, we know that the proteins in your body are also used for energy flow. This can increase muscle loss, as well as adversely affect the immune system. For this reason, you should divide the protein your body needs daily into iftar, suhoor and snacks in a balanced way. In your iftar plate, a main meal consisting of red meat, chicken, fish or legumes should be accompanied by milk group proteins such as yoghurt, tzatziki and ayran. You can cook dishes with cumin spice and consume fennel tea right after iftar to reduce the gas-forming substances of the meals.
Prefer milk desserts
Nutrition and Diet Specialist Ece Önş “Desserts are indispensable for iftar menus, but when consumed routinely after each iftar meal, it will increase empty calorie intake and accelerate weight gain. Dessert should be preferred only 2 or 3 days a week; Alternatively, milk desserts with low sugar and fruit desserts should be preferred instead of heavy desserts with syrup. says.