Stating that the eating and drinking balance of those who fast during Ramadan has changed, Private Health Hospital Dietician Çisil Güneş shared the tips of healthy eating in Ramadan.
Güneş said that the body, which experiences hunger and thirst for a long time during Ramadan, should be avoided from foods such as pastries, delicatessen and fried foods in order not to be adversely affected by this process; He also drew attention to the importance of fluid consumption.
Dietician Çisil Güneş, who shared her suggestions for iftar, said, “Iftar starts with light options such as cheese, olives, soup, and salad; After waiting for 10-15 minutes, it can be continued with low-fat meat, chicken, fish or legumes, vegetable dish or salad, yoghurt. Rice, white bread, potatoes, etc., which increase blood sugar quickly as a bread choice. Instead of bulgur pilaf, whole grain bread, whole grain pasta etc. should be preferred. You should pay attention to your fluid consumption in order to prevent constipation that may occur due to changes in the diet. About 2-2.5 liters of water, which an adult needs, should be consumed between iftar and sahur. Since tea and coffee affect iron absorption, it should be consumed approximately 1 hour after meals; At the same time, water consumption should be increased due to its diuretic effects.
SAHURA MUST WAIT
Noting that it is absolutely necessary to develop sahur while fasting, Çisil Güneş said, “One of the most common mistakes made during Ramadan is skipping sahur and eating a single meal. Feeding with a single meal; As a result of long-term hunger and falling blood sugar, it causes fast, excess and foods containing simple carbohydrates to be eaten. In addition, prolonged fasting causes the rate of metabolism to slow down. Being inactive during the fasting period will cause you to gain weight. Therefore, sahur should not be neglected and a healthy meal rich in protein and fiber should be made that will keep you full for a long time.
ATTENTION TO FRY AND PASTRY!
Çisil Güneş, who also gave information about the foods that should be avoided during iftar and sahur, continued as follows: “In iftar and sahur; you should stay away from very oily, very spicy, salty foods such as fried, roasted, salami, sausage, sausage. These will make it difficult for you to fast as they will cause more thirst. During Ramadan, the most accurate cooking methods are grilling, baking, boiling or steaming in order not to disturb the stomach and control calorie intake. Protein and fiber, which are digested more slowly, provide a feeling of fullness for a longer time, instead of eating a lot in the sahur; eggs, whole grain bread, dairy products, raw nuts, fresh fruits can be preferred. One of the symbols of Ramadan is Ramadan pita. Of course, pita is not prohibited, but it should be consumed by paying attention to the amount and by adjusting the frequency. 1 palm-sized Ramadan pita (approximately 25-30 grams) is equal to the calorie of 1 slice of bread. By preparing your pita at home with whole grain flour, you can increase the fiber content and make it healthier. You can prefer rice pudding, gullaç, pudding or fruit desserts 1 hour after iftar instead of excessive sherbet and oily desserts. In addition, taking short walks 1-2 hours after iftar will help digestion. For individuals trying to lose weight, weighing them 12 hours after sahur, that is, 1-2 hours before iftar, will give the most accurate result.