Near East University Hospital Dietician Gültaç Dayı emphasizes the importance of a controlled return to normal after Ramadan, when eating habits change. Uncle Gültaç explained the ways to prevent indigestion and stomach problems in this process, the points to be considered when consuming sweets, portion control methods in main meals, and the effects of increased water consumption and movement on metabolism.
Overeating after Ramadan causes indigestion and stomach problems
Adequate and balanced nutrition is one of the most important factors in every period of our lives in maintaining and improving health. However, people who fast during the month of Ramadan psychologically tend to eat more when they switch to their normal eating pattern during the holiday, due to the reduction in the number of daily meals and changes in their diet. While some people still think that they are fasting, some people consume excessive amounts of food, saying "the fast is over, now it is time to eat". Some problems are inevitable with overeating after Ramadan. The most important of these are indigestion and stomach problems.
Prefer milk or fruit desserts instead of dough and sherbet desserts.
Especially during and after the festival, the insistent attitudes of the environment and the tendency to overeat should be avoided as much as possible. If it is highly desired to consume dessert, milk or fruit desserts should be preferred instead of desserts with dough and sherbet. At least 2 portions of fruit should be consumed a day. Since fruits will provide your body with enough carbohydrates, your sweet cravings will also decrease.
Start the day with breakfast
If you start your day with enough energy, your day will pass with better choices. Do not miss brown bread and plenty of raw vegetables from your breakfast table. For the festive table, choose high-volume, low-calorie foods. Foods with high water, fiber, low fat and calorie content, such as vegetables and fruits, are healthy snacks to be served alongside the main meal. On holidays, where meat consumption is increased, you should definitely pay attention to portion control in order to reduce the caloric value of meals, aid digestion and not to miss your taste with health problems, and you should consume lean meats with vegetables or salads rather than grilling, boiling or cooking them in the oven. The easiest method in portion control is to calculate your own palm. If you divide a plate into four by imagination, filling half a plate with vegetables, a quarter with meat, and the other quarter with yogurt is also an easy portioning method.
Chew food well
We should chew the foods well and bring them in small bites. In this way, what we eat will be digested and used more easily. You will not experience digestive complaints, bloating and indigestion will be prevented.
Consume at least 2 liters of water
During the festival, drinking water is taken to the second plan with the increase in the consumption of tea, coffee and soft drinks. However, the most important nutritional rule you need to do to stimulate a regular digestive system and metabolism is to drink 8-10 glasses of water a day. We recommend that especially the elderly and blood pressure patients pay attention to their coffee and tea consumption throughout the day, prefer herbal teas, and avoid consuming more than 2 cups of coffee a day.
Increase your movement
If you complain about the intensity of your work and the timelessness, here is a golden opportunity for you! Take a walk during the holidays. 30-45 minutes of brisk walks during the day will both speed up the metabolism that slows down during Ramadan and help you digest what you eat during the holiday.
- If you eat 10 pieces of wrapped leaves, reduce your diet by 2 slices of bread.
- For 1 slice of pie, reduce your diet by 2 slices of bread + 1 slice of cheese.
- 1 slice of baklava; Remember that it can contain as many calories as 1 meal.