Holidays are special days when our diet changes, especially when our consumption of sherbet sweets and pastries increases. In addition to these, meat consumption increases during Eid al-Adha. However, when we do not consume these foods correctly and in appropriate amounts, we are faced with health problems such as digestive problems, stomach pain, constipation, bloating, and high blood pressure.
Acıbadem Fulya Hospital Nutrition and Diet Specialist Melike Şeyma Deniz said, “Everyone, especially those with any disease such as cardiovascular, high blood pressure, diabetes, kidney disease, should pay attention to go through this process without making any mistakes in nutrition. We should not forget that we should pay attention to proper nutrition for a strong immune system, especially during the holidays that we have spent in the shadow of the pandemic for the last 1.5 years. It should also be one of our priorities to be careful not to lower our immunity with nutritional mistakes such as excessive sugar and fat consumption.” Nutrition and Diet Specialist Melike Şeyma Deniz talked about the most common nutritional mistakes during the holidays and made important warnings and suggestions.
Eating the sacrificial meat without waiting
Red meat is the most difficult to digest food. Eating meat within a few hours after slaughter causes stomach problems, especially indigestion and bloating. It would be more correct to wait 24 hours after the meat is cut and, if possible, to spend the first day of the feast without eating freshly cut animal meat. However, if you want to eat meat on the first day, you should be careful to reduce your portion as much as possible.
Not using the right cooking methods
Cooking the meat at a very high temperature and if you are barbecue, cooking it too close to the fire causes the formation of carcinogenic substances in the meat. In addition, with the wrong cooking methods, B12 and folic acid losses are also experienced. For this reason, instead of cooking the meat with cooking methods such as frying, roasting and barbecue, it is necessary to prefer methods such as grilling, baking and boiling. If you are going to barbecue, remember that there should be a distance of around 20 cm between the meat and the fire.
Excessive meat consumption
A healthy diet should include adequate amounts of all food groups. However, during Eid al-Adha, the meal order is mixed and meat consumption increases. Instead of eating meat at every meal, it is more appropriate to eat meat for one meal, and to spend the other meal by eating seasonal vegetables such as purslane, zucchini, green beans or legumes such as chickpeas and kidney beans. When you eat meat, having a salad with your meal helps you reduce the portion of meat. Also; In addition to meat, consume foods that increase blood sugar quickly, such as rice pilaf and potatoes, as little as possible; Instead of these options, choose foods that keep you full for a long time, such as bulgur and buckwheat.
Adding oil while cooking meat
Nutrition and Diet Specialist Melike Şeyma Deniz “Red meat is a good source of animal protein. It is rich in vitamins and minerals such as iron, zinc, phosphorus, B12, B6. But the fat content is also high. For this reason, you should avoid adding tail fat and stuffing while cooking the meat, and you should cook the meat in its own juice on low heat without adding extra oil.
not eating vegetables
Seasonal vegetables are always indispensable for the table. You should definitely include vegetables in your meals, such as salad, sauteed, boiled, baked, olive oil. Eating vegetables along with a meat-based diet is neglected during Eid al-Adha. However, in order to get the maximum benefit from the iron in the meat, it is necessary to eat a green salad with a lot of lemon, because the vitamin C in both the lemon and the greens and the iron in the meat increase the benefit to the body. In addition, since the vegetable group is a good source of fiber, it facilitates digestion and keeps it full.
forgetting to drink water
Drinking water is very important for the regular functioning of the body. Especially on this holiday, which coincides with hot summer days, it is a common mistake to increase the consumption of tea, coffee, acidic beverages and forget to drink water. Neglecting to drink water during Eid al-Adha can also make digestion difficult and cause you to experience constipation. For this reason, make sure that you do not neglect water by increasing your tea and coffee drinking. Be sure to drink 2-2.5 liters of water every day.
Exaggerating the consumption of sweets
Sweets are indispensable for the holidays. Especially; Consumption of sherbet sweets is increasing as in other times of the year. However, uncontrolled consumption of sweets results in excessive calorie, fat and sugar intake. This situation makes itself felt by both digestive problems and blood sugar imbalances. It is better to prefer milky desserts or fruity desserts such as rice pudding, pudding, ice cream, as they are more balanced. However, if you are going to eat dessert with syrup, choose daytime hours, be careful not to exceed 1-2 slices.
Nutrition and Diet Specialist Melike Şeyma Deniz said, “In the physical activity guide published in 2020, the World Health Organization recommended 150-300 minutes of physical activity per week for adults, and at least 5 minutes a day for children and adolescents aged 17-60, in order to improve general health. . We, who had to spend an inactive year due to the pandemic, must definitely add movement to our holiday. Give yourself the opportunity to do a physical activity that you love, such as walking, jumping rope, cycling, swimming, that you can do all the time.”