Üsküdar University NPİSTANBUL Hospital Nutrition and Diet Specialist Özden Örkçü shared information and important advice about healthy eating during Ramadan. Stating that the Ramadan fast will last 14-15 hours, experts state that at least 8-10 glasses of water should be consumed after iftar in order to balance the kidney load and maintain the blood balance. Nutrition and Diet Specialist Özden Örkçü, who emphasizes the need to avoid consuming excessive food as it will lead to an increase in energy and weight gain, recommends reducing the consumption of fatty foods and consuming complex carbohydrate foods such as wheat, oats, beans and lentils, which will provide long-term balanced energy. orc; He recommends starting the iftar meal with a warm soup, switching to a vegetable meal with olive oil or a meat meal after a salad, and finally consuming dessert 1-2 hours after iftar.
Nutrition and Diet Specialist Özden Örkçü, who started her speech by reminding that there will be a 14-15 hour fast in Ramadan this year, said, “It is important to provide optimal nutrition in Ramadan. In many scientific studies, it has been determined that Ramadan fasting slows down the metabolism in the body. According to these results, our diet should be in a way that supports maintaining our normal body weight, not losing weight or gaining weight. Minor health problems such as headaches and indigestion may occur during fasting, and serious health problems such as kidney and digestive problems may occur.
NPİSTANBUL Hospital Nutrition and Diet Specialist Özden Örkçü shared his suggestions for proper nutrition and meeting the water needs of the body during Ramadan as follows:
Sufficient amount of fluid should be taken, water in the body should be protected.
“At least 8-10 glasses of water should be consumed after iftar. Sufficient fluid intake is necessary to remove toxins from the body, maintain urine density, balance kidney load, maintain blood balance and prevent dehydration. Staying in cool conditions throughout the day to conserve body water and limiting physical activities is important to prevent fluid loss in the body.”
Excessive food should not be consumed
“The body's regulatory mechanisms reduce the metabolic rate and support the body's efficient use of sufficient energy from energy sources in case of hunger.” Özden Örkçü said, “Excessive food causes an increase in energy intake and body weight. Balanced and nutrient-rich meals; It provides the recommended amounts of protein, vitamins and minerals to be replaced in the body. Low-fat/skimmed milk, yoghurt, low-fat cheese, lean meat consumption should be preferred. In order to create a balanced meal, the diet after iftar should not be different from our regular diet. Our meals should contain complex carbohydrates, such as whole grains and whole grain bread, lean meats, legumes, fruits and vegetables.” used the phrase.
Noting that the consumption of excessively sweet and purified products should be avoided, Nutrition and Diet Specialist Özden Örkçü said, “Purified products and sweets are digested very quickly compared to slower digesting complex carbohydrates such as whole grains and whole grain bread. Complex carbohydrates are found in grains and seeds such as wheat, oats, beans, lentils, whole wheat flour, rice. Complex carbohydrates will be a more appropriate choice as they provide a longer-term balanced energy and feeling of fullness.” he said.
Consumption of caffeinated beverages should be limited
Nutrition and Diet Specialist Özden Örkçü, who stated that eating should not be rushed to facilitate digestion, said, “Meals should be eaten slowly and chewed properly. Consumption of acidic beverages that have low nutritional value and increase gastric secretion should be avoided. The consumption of tea, coffee and other caffeinated beverages should be limited. Because such drinks have a diuretic effect and cause fluid loss from the body during fasting.
Nutrition and Dietetic Specialist Özden Örkçü suggested starting the fast-breaking meal with soups and listed her other important recommendations as follows:
“A warm soup, which is not too hot, is the best food to start with. Those with intestinal problems can add natural fiber to their soups, or they can also choose wholemeal bread. You can take a break and continue with a vegetable dish with olive oil or salads. Then one of the main meat dishes can be chosen. It should be noted that the desserts to be eaten after the meal are not doughy and fried, and milky desserts should be preferred. Güllaç, which has become the symbol of Ramadan, can be considered the most suitable dessert. Milky dessert can be eaten 1-2 times a week. However, it would be more appropriate to eat it 1-2 hours after iftar, not immediately after the meal. Food should be chewed thoroughly. It is necessary to avoid fatty and sweet foods that contain a lot of salt. We can say that choosing milk desserts or fruits instead of heavy dumplings will provide more health benefits.”