Specialist Dietitian Melike Çetintaş gave important information about the subject. We have come to the end of Ramadan, the sultan of 11 months. In this process, it is important for the body, which is accustomed to hunger for a long time, to return to its normal order in a healthy way. During the transition from fasting to Eid, we need to pay particular attention to our diet.
STARTING THE DAY WITH A LIGHT BREAKFAST
Do not skip breakfast, which is the most important meal of the day. Start your holiday morning with a light breakfast. You can prepare a nice breakfast for yourself with cheese, olives, eggs, whole wheat bread and greens. Roasted Sausage, Salami, etc. For your stomach health, stay away from processed meat products and pastries such as pies and pastries.
MILK DESSERTS MUST BE PREFERRED
The decrease in the number of meals in Ramadan increases with the feast; It can cause some digestive system complaints such as stomach pain, bloating, indigestion, heartburn. In addition, the consumption of foods with high carbohydrate content and high glycemic index such as pastries (baklava, pastry, etc.), chocolate, sugar, which are traditionally made during the holiday, can cause both digestive system disorders and fluctuations in blood sugar level. Imbalance in blood sugar can cause problems such as fast hunger, weakness, fatigue and tension. If dessert is to be consumed, milky desserts should be preferred instead of syrupy and doughy desserts, and dessert consumption should be for taste, not satiety. After consuming sweets, you can consume a tea glass of milk or 2 spoons of yogurt to balance blood sugar.
DON'T FORGET TO DRINK 2 LT WATER
Take care to drink at least 2-2.5 liters of water a day to reduce edema and constipation problems caused by the decrease in water and fluid consumption during Ramadan. You can consume 2 cups of herbal teas a day, such as thyme, fennel, green tea, which are good for indigestion. Limit coffee consumption to 2 cups a day.
APPLY MEDITERRANEAN TYPE NUTRITION
You can switch to normal without tiring the stomach, which is used to hunger for a long time. Consuming meatballs, chicken, beef entrecote, and cheese salad, which are a source of quality protein, especially in one meal, both increase the feeling of satiety and provide a good fat loss for people who want to lose weight. In order for the intestines to work and to increase fiber consumption, you should include vegetable dishes in the other meal of the day. Consuming 1 handful of fruit for snacks both reduces your sweet crisis and ensures that you get enough vitamins.
WALK IN A LIGHT PACE INSTEAD OF HEAVY EXERCISE
The weather has warmed up, we have come to the end of a period of inactivity. It is important to take a walk to increase the basal metabolic rate, balance the holidays and regulate blood sugar. Walking at a light pace, especially 30-45 minutes after consuming any meal, accelerates fat loss. If you want to lose weight, instead of planning heavy exercises, you can plan light-paced walks 3-4 days a week.
USE SMALL PORTIONS EACH VISIT
Holiday visits are full of food and escapism. Despite the insistence of the environment, try to get away with small portions instead of eating every food in each visit. Even if you eat too much at one time, don't starve yourself for the rest of the day to make up for it. In such a case, the body's tendency to store fat increases even more. Try not to stay hungry for more than 3 hours by taking snacks such as nuts and dried fruit with you.
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