With the arrival of Ramadan, fasting people began to focus on iftar menus with excitement. But according to experts sahurIt is more important than iftar in Ramadan.
In the month of Ramadan lose weight possible! Dietitian Ecem Nur Yüceer made a statement to Kendir Duysun on the subject.
“IT CANNOT BE WITHOUT SHAHUR”
In order for fasting people to fight hunger during the day and meet their daily energy needs. sahur mealEmphasizing that they should never skip the nude, Yüceer said,
“First of all, I want to say that it will not be without sahur. We need to spare at least 30 minutes from our sleep and get up for sahur to maintain our energy and metabolism during the day. What we consume for sahur is as important as getting up for sahur. At sahur, we should consume a menu consisting of foods that will keep us full instead of excessively fatty and salty foods that do not make us feel thirsty as much as possible. These can be a breakfast menu or a menu with oats and milk. The important thing is to include a balanced meal.” he said.
MENU RECOMMENDATION FOR THOSE WHO HAVE CONSTIPATION PROBLEMS
Dietitian Ecem Nur Yüceer, reminding that constipation problems can be seen during Ramadan due to nutritional changes, said: “For this purpose, foods that support the intestines (fibrous foods) and are rich in water content should be consumed. Protein foods such as milk, cheese and eggs can be preferred. The breakfast menu includes oil seeds such as walnuts and almonds instead of olives; Instead of white bread, grain breads and salads and vegetables should be consumed.” he said.
“THERE SHOULD BE A TWO-STAGE DIET DURING IFTAAR”
Underlining that foods that will not tire the stomach should be consumed during iftar, Yüceer said: date, olive We can open it with foods like. What we generally recommend for iftar is to have a two-stage iftar. The reason for this is to avoid eating too quickly and to prevent indigestion that may occur after iftar. After breaking our fast, we should complete the first stage with a soup or salad and then take a break for 10-15 minutes. In the second part, you can move on to the main dish, which does not tire the stomach. “We must maintain portion control in the main meal, which is very important for our weight control.” said.
“FAST AND LOTS OF WATER CONSUMPTION AT SAHUR IS NOT CORRECT”
For long-term thirst, drink a large amount suddenly at sahur. su Noting that it is not right to drink and fill the stomach with water, Yüceer said, “Water consumption should be done correctly. We should consume approximately 2,5 liters of water from iftar to sahur. We should do this not all at once, but at regular intervals. Mineral water, which is rich in minerals, can be consumed. Some beverages (tea, coffee, etc.) also make it easier for us to remove water from the body. "You should drink a glass of water after drinking such drinks." He warned citizens who were fasting with his statements.
“IT IS POSSIBLE TO LOSE WEIGHT DURING RAMADAN”
Dietitian Ecem Nur Yüceer stated that it is possible to lose weight during Ramadan when the right methods are used, and noted that the most important thing in this regard is to stop eating when you feel full and said:
“It is possible to lose weight during Ramadan, but there are things to be careful about. Especially cooking methods and portion control are very important. It will be more beneficial if a balanced meal is prepared instead of fried foods and fatty foods for sahur. Instead of eating a large portion, small balanced portions should be consumed. We should stop eating when we feel full. The other two most important factors here are water consumption and exerciseis. We stay sedentary throughout the day anyway (except for some work groups), a half-hour exercise 1-2 hours after iftar can support weight loss. There is also the consumption of sweets during Ramadan, which we cannot avoid. Here, fruit desserts or milk desserts should be consumed. In addition, the frequency of dessert consumption should be once or twice a week.”
