Istanbul Okan University Hospital Clinical Nutrition and Diet Specialist Uzm. dit. Derya Fidan explained what needs to be considered about nutrition in Ramadan. The month of Ramadan is a month in which the diet and lifestyle of fasting individuals change. Drawing attention to adequate and balanced nutrition, Clinical Nutrition and Diet Specialist Uzm. dit. Derya Fidan said, “In order to ensure adequate and balanced nutrition, it is necessary to complete at least 2 meals in the non-fasting part of the day.”
Saying that he should not skip the sahur meal, Uzm. dit. Derya Fidan said, “It should not be forgotten that not getting up for sahur or drinking only water at sahur is harmful. Because this diet increases the hunger from 16 hours for fasting to 20 hours on average. And skipping the sahur meal causes fasting blood sugar to drop earlier and, accordingly, the day to pass more inefficiently. On the contrary, if the sahur meal consists of heavy meals, the rate of conversion of the meals into fat increases as the nighttime metabolic rate decreases and the risk of weight gain increases accordingly. Therefore, sahur meals should not be skipped.” he said.
In sahur, a light breakfast can be made using milk and dairy product food groups (milk, yoghurt, ayran, kefir, etc.) with foods such as cheese, eggs, whole grain breads, or it is healthy to choose a meal consisting of soups without cream, dishes with olive oil, yoghurt and salad. It is very important in terms of nutrition,” said Uzm. dit. Derya Fidan, “Those who have excessive hunger problems during the day should consume foods such as legumes (dried beans, chickpeas, lentils, bulgur), whole wheat breads, nuts rich in fiber, and oats, which delay hunger by prolonging the emptying time of the stomach; It would be appropriate to stay away from excessively oily and salty foods and pastries.
Talking about what to avoid during iftar, Uzm. dit. Fidan said, “When excessive salty and fatty foods are consumed in iftar, it brings many problems such as heartburn, sleepiness, and weight gain after the meal. Fatty foods make it difficult to digest because they stay in the stomach for a long time. For this reason, it will be a healthier choice to prefer light meals cooked with methods such as grilling, boiling, steaming instead of roasting and frying at the iftar tables. used the phrases.
Stating that the consumption of acidic beverages can cause imbalances in blood sugar, Dr. dit. Derya Fidan said, “Cold acidic beverages, which are drunk at the dinner tables to quench thirst alongside meals, cause sudden changes in blood sugar due to the presence of too many sweeteners and affect insulin release. does damage. In addition, when food intake occurs with acidic beverages containing caffeine, the absorption of minerals that will come to our body from food is prevented and adequate nutrition cannot be provided.
Stating that delicatessen products and smoked foods, which are known as indispensable for sahur and iftar meals, are among the foods that should not be preferred in Ramadan in terms of health, Uzm. dit. Derya Fidan said, “Because, delicatessen products (sausage, salami, sausage, pastrami, etc.) have a high content of saturated fat, toxic loads, calories and salt. For this reason, sudden increases in blood pressure can be seen after being hungry for a long time, and this is very risky for health.
“In the time period from iftar to sahur, one should pay attention to water consumption of 30 cc per own weight,” said Uzm. dit. Fidan said, “Ayran, freshly squeezed fruit and vegetable juices, plain soda, etc. Care should be taken to consume it frequently. In the long period between sahur and iftar, the body does not receive nutrients and water, so as a result of long-term hunger, the body cannot digest the meals eaten in large portions at one time in a healthy way. Consuming foods in small portions after iftar, eating intermittently and spread out while eating, helps blood sugar rise slowly and in a balanced way and prevents possible digestive system problems. In addition, short-distance walks 2 hours after meals will help digest foods more easily. he explained.