The Ministry of Health made recommendations for healthy eating with the approach of Ramadan. The Ministry drew attention to adequate and balanced nutrition during Ramadan, taking into account the covid-19 measures.
The Ministry of Health made recommendations for healthy eating with the approach of Ramadan. In the statement made by the Ministry of Health, the following statements were made: “Our citizens should act in accordance with the measures taken to prevent the spread of the pandemic due to the Covid 19 outbreak. During Ramadan, dietary recommendations should be taken into consideration, crowded iftar tables should not be set and maximum attention should be paid to social distance rules.
Our fasting citizens should pay attention to adequate and balanced nutrition during Ramadan.
Sahur meal should not be skipped. For sahur, you can have a light breakfast consisting of foods such as milk, yogurt, cheese, eggs, and whole grain breads, or choose a meal consisting of soup, olive oil dishes, yoghurt and salad. Those who have excessive hunger problems during the day should consume foods such as dry beans, chickpeas, lentils, bulgur pilaf that delay hunger by prolonging the emptying time of the stomach; It will be appropriate to avoid excessively fatty, salty and heavy meals and pastries.
Since blood sugar is very low during iftar, there is a desire to consume large amounts of food in a short time. One of the biggest mistakes is to consume large amounts of food very quickly. When eating too fast, there may be a health risk and may pave the way for weight gain in the coming days.
Attention should be paid to fluid consumption. If enough fluid is not taken, health problems such as fainting, nausea and dizziness may occur as a result of water and mineral loss. At least 2 liters of water should be drunk between iftar and sahur, however, beverages such as ayran, freshly squeezed fruit and vegetable juices and plain soda should be consumed to meet the liquid need.
Slow-digesting protein and fiber foods, whole grain products, legumes, dairy products, eggs, honey, fresh vegetables and fruits, sugar-free compote or compote, dates, walnuts, non-roasted foods that do not increase blood sugar suddenly during iftar and suhoor. hazelnuts or almonds should be preferred. Refined products, pastries made of white flour such as cakes, pastries and cookies, and sugary foods should be avoided.
Iftar should be started with breakfast foods such as cheese, tomatoes, olives or light meals such as soup. Instead of large portions at one time, small portions should be preferred after iftar, intermittently and each time. Eating raw or undercooked animal products should be avoided, and well-cooked foods should be bought. If dessert is to be eaten after iftar; milk desserts or fruit, compote and compote should be preferred.
While fasting, it is important to consume vegetables rich in antioxidant vitamins such as vitamins A and C, which strengthen your immune system, as well as fruits such as oranges, tangerines and apples, which are abundant in winter. Vitamins E and D also play an important role in strengthening immunity. Vitamin D is a vitamin produced by the skin with sunlight and is not found in many foods. In cases where it is not possible to benefit from the sun especially in winter, vitamin D can be taken as a nutritional supplement.
Vegetables, legumes, oilseeds, fruits and probiotic products, kefir, yoghurt, buttermilk, boza, tarhana, turnip juice, pickles are foods that should be consumed to strengthen the immune system. High blood pressure patients should be careful when consuming very salty foods such as turnip juice and pickles.
Tobacco and tobacco products should not be used, teeth should definitely be brushed during iftar and sahur. "