With the introduction of the Covid-19 virus into our lives, we realized once again how important a strong immune system is. The 3 basic rules of strong immunity are: Healthy nutrition, adequate sleep and regular exercise. Therefore, it is very important that we consume meals containing all food groups, pay attention to sleep time and quality, and take physical activity into our lives in accordance with pandemic conditions.
Acıbadem Fulya Hospital Nutrition and Diet Specialist Melike Şeyma Deniz says, “Having a small snack 1.5-2 hours after iftar with sahur, taking care of fluid intake and establishing balanced meals are among the main rules to be considered”. However, some mistakes we make during Ramadan can cause many problems such as weight gain, irregularity in blood sugar, fatigue, nervousness, headache, dizziness, loss of concentration, indigestion and nausea. Acıbadem Fulya Hospital Nutrition and Diet Specialist Melike Şeyma Deniz explained the 8 most common mistakes while fasting; made important suggestions and warnings.
Mistake: Exaggerating the meal at Iftar
Consuming too much food at iftar can result in complaints such as indigestion and reflux. Therefore, slow down as much as possible while eating. Drinking soup first, then taking a 5-10-minute break to go to the main meal will help you have a more comfortable Ramadan. Make sure that your main course choices are not too fatty.
Mistake: Eating food fast
Eating quickly at iftar after a long fasting period causes sudden blood sugar levels and sleepiness after iftar. Also, when you eat fast, you have trouble getting the signals of satiety, resulting in you consuming more food than you need. Especially slowing down at iftar, such as leaving the fork spoon after each bite and taking it again, chewing more food and extending the duration of the meal prevents sudden blood sugar levels and prevents you from encountering indigestion.
Mistake: Not getting up for pre-dawn meal
Nutrition and Diet Specialist Melike Şeyma Deniz pointed out that nutritional diversity is very important for a strong immune system, and continues as follows: “For nutritional diversity, you should consume from every food group, eat color, and eat protein, carbohydrate, fat, vitamin, mineral and pulp must be taken. If suhoor is not used, it is not possible to provide a variety of food by eating one meal a day. It is necessary to use sahur as breakfast and to consume quality resources such as eggs, plenty of greens and walnuts. "
Error: Neglecting vegetable
Vegetables; One of the essential nutrients for a strong immune system and a healthy digestive system. In addition, thanks to being a source of pulp, it prolongs satiety and helps balance blood sugar. Nutrition and Diet Specialist Melike Şeyma Deniz said, "Unfortunately, vegetables are among the most neglected foods in Ramadan." By saying, you should definitely eat vegetables at your tables both at sahur and iftar; He says that you should include hot vegetable dishes, vegetables with olive oil, boiled / sautéed / grilled or as a salad.
Mistake: Exaggerating the pita
Pita, which is a must for Ramadan, is one of the most difficult foods to control the portion. “Pita, enough to fill your palm, replaces a slice of bread. Eating high amounts of pita without being aware of it increases carbohydrate intake and causes blood sugar imbalance ”, Nutrition and Diet Specialist Melike Şeyma Deniz said,“ You can eat pita in appropriate amounts, for example to fill your palm, at iftar. However, it would be a better choice to consume whole wheat bread instead of pita for sahur as it can get hungry quickly. In addition, another point you should be careful about against the problem of indigestion is not to eat the pita too hot and fast. "
Mistake: Forgetting to drink water
Not drinking enough water during Ramadan causes problems such as constipation, headache and weakness during the day. It is also necessary to drink water to strengthen the immune system, because it helps to remove toxins from the body. For this reason, meet your daily water needs between iftar and sahur. You can calculate your water need as 30-35 ml per kilo. For example; If you weigh 60 kg, you can think of your water need as 1800 ml. If your water consumption is insufficient, you can consume options such as buttermilk, herbal tea and sugar-free compote in appropriate amounts.
Mistake: Being fooled by sherbet desserts
“In Ramadan, sweet cravings are one of the most common situations we encounter. Of course, it is not forbidden to eat dessert, but it would be better to prefer milk and fruit desserts rather than sherbet, dough and fried desserts. " Nutrition and Diet Specialist Melike Şeyma Deniz says: “The traditional flavor of Ramadan, such as güllaç, rice pudding and ice cream, has lower calories than desserts with sherbet. In addition, these desserts stand out with their protein and calcium content. Other options are low-sugar or unsweetened fruit desserts and fruit compotes. "
Error: Stand still
Movement both works our body and helps appetite control. Although our activity outside is restricted with the pandemic, you can spend your Ramadan healthy with small exercises that you can do at home after iftar. Taking advantage of exercise videos on the Internet will even be beneficial to take a 10-15 minute tour around the dining table.
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