From the Nutrition and Diet Department of Memorial Bahçelievler Hospital, Uz. dit. Nihan Yakut gave important information about the things to be considered about healthy eating in Ramadan.
Stating that attention should be paid to the consumption amount of dates, Uz. dit. Nihan Yakut said, “Water is the healthiest way to break the fast. Then, it will be light and healthy to continue with soup. The indispensable fruit of iftar tables is date palm, which is a dried fruit with a high sugar content, so it increases blood sugar rapidly. It is recommended to be consumed after meals. However, if the fast is to be opened with dates, it should not be eaten more than one. Because a few dates that are eaten one after the other, not only raises blood sugar rapidly, but also causes fat storage, and it makes hypoglycemia predisposed because it suddenly lowers sugar.” he said.
“Ramadan pitas, which have become a tradition at iftar tables, are among the foods made from white flour and rapidly increasing blood sugar,” said Uz. dit. Nihan Yakut said, “For this reason, it is necessary not to overdo it while consuming pita. Again, olives on the iftar table are not only a widely consumed food, but also rich in calories. 5 olives replace a teaspoon of oil, and therefore, if olives are to be consumed, more than 5 pieces of unsalted should not be consumed, instead of the right to oil. warned.
Stating that the most basic point in staying full is to have an adequate and balanced diet, Uz. dit. Nihan Yakut continued as follows:
“In addition, carbohydrate consumption is also important for staying full. Consuming whole wheat pasta not white, bulgur pilaf not rice pilaf, whole grain bread instead of white bread will help us feel full during long fasting hours. For example, 1 pita replaces 8 slices of bread, but because it contains white flour, it will make you hungry quickly. Having vegetables or meat in the cooked meals, and consuming yogurt or tzatziki with the meals will ensure that you stay full for a long time.” used his statements.
Stating that the right choices should be made to stay full, Uz. dit. Nihan Yakut said, “Consuming sugary foods, eating lots of fruit or consuming white flour in iftar keeps a person full for a very short time. For this reason, foods such as pies, boiled potatoes, rice and pasta, which are eaten for satiety, cause hunger in a very short time. Sugary drinks, milk desserts and floury foods should be consumed between meals. Fat consumption is also important in order to stay full.” said
Stating that the consumption of acidic beverages on an empty stomach after a long fasting causes damage to the stomach tissue, Uz. dit. Nihan Yakut, “Fizzy and sugary drinks create a load on the digestive system. Due to the sugar in it, the blood sugar that falls for a long time during fasting rises rapidly, secreting excess insulin and causing fat storage. Fat storage directly causes weight gain. Caffeinated beverages can also cause complaints such as insomnia, palpitations, heart rhythm disorders when consumed excessively. It is recommended that beverages such as tea and coffee be consumed in a limited manner for the same reason. he said.
Stating that foods with high simple sugar content in sahur and iftar increase blood sugar rapidly, causing intense hunger. dit. Nihan Yakut said, “Instead, complex carbohydrates such as whole grain, bran, rye or whole wheat bread, brown rice, whole wheat pasta, vegetables and fruits help to stay full for a long time. Very salty foods will also increase the feeling of thirst during the day as it will disrupt the liquid electrolyte balance. he said.
"The amount of cholesterol and sugar that those with chronic diseases should consume during Ramadan should be determined by the dietitian according to the patient," said Uz. dit. Nihan Yakut, “The golden rule of healthy eating in Ramadan for those with chronic diseases; Especially not frying at iftar, not consuming fatty and heavy meals, and having breakfast at sahur.” used his statements.
Upset. dit. Nihan Yakut made the following suggestions for a healthy Ramadan:
- Two days a week, lean beef and grilled red meat can be consumed. Processed meats such as sausage, sausage, bacon and salami should be avoided.
- People who do sports regularly can consume eggs for breakfast, two or three times a week.
- Solid oil consumption should be avoided.
- Milk and dairy products should also be consumed as semi-fat.
- Attention should be paid to the intake of fibrous foods. Consumption of rye and grain bread, brown pasta, bulgur and brown rice should be preferred. Consumption of these foods; brown rice one day, brown pasta one day and bulgur two days a week. This situation; changes in accordance with the age, additional diseases and weight of the person.
- Among the fruits, peach and apricot should be preferred as they are fibrous.
- It is important for those with chronic diseases to stay away from greasy and syrupy sweets during Ramadan.
- Elderly cholesterol patients can also fast by paying attention to what they eat, if they do not have any other diseases accompanying high cholesterol.