Near East University Hospital Dietitian Banu Özbingül Arslansoyu listed the correct nutrition recommendations for a healthy holiday: Cook meat with vegetables, avoid high heat in the barbecue, consume meat by resting and marinating!
Although it is inevitable that the routine diet will change to a large extent during the holiday seasons, overdoing these changes may interrupt your holiday pleasure. In the feast of sacrifice, where sweet and meat consumption increases, it is necessary to pay more attention. Near East University Hospital Dietitian Banu Özbingül Arslansoyu advised diabetic patients not to overeat in sugar consumption by giving proper nutrition advice during Eid al-Adha; He reminded people with hypertension, cardiovascular diseases and similar chronic diseases that they should consume meat in a controlled manner. Dietitian Banu Özbingül Arslansoyu, He also made suggestions for proper nutrition for a healthy holiday.
Cook meat with vegetables
Dietitian Banu Özbingül Arslansoyu, who said that red meat is a food rich in saturated fat and cholesterol, said that even if the oily part on it is separated from the meat, the average fat rate in red meat is 20 percent. Dietician Özbingül Arslansoyu, who said that individuals with chronic diseases should prefer lean or low-fat meats, reminded that meat should be consumed as boiled or grilled: "Meat should be boiled or grilled, frying should be avoided. Meals made with meat should be cooked with its own fat, no additional fat should be added. Meat does not contain vitamins E and C. For this reason, meat must be cooked together with vegetables. This method will provide both nutritional diversity and increase the absorption of some minerals by the body.”
Pay attention to the heat of the barbecue!
Dietician Banu Özbingül Arslansoyu, who said that barbecue is the first thing that comes to mind when a holiday is mentioned in our country, stated that the method applied to barbecued meats is mostly wrong. Dietitian Banu Özbingül Arslansoyu, who said that wrong cooking methods cause carcinogenic substances in meat, stated that as a result of cooking and burning the meat at high temperatures, carcinogenic substances called heterocyclic, amines and polycyclic aromatic hydrocarbons (PAHs) emerge. Özbingül Arslansoyu stated that these substances are caused by the contact of the smoke with the meat due to the oils dripping from the meat into the fire.
Marinating meat with spices and herbs reduces the formation of carcinogens Dietician Banu Özbingül Arslansoyu, who said that high fire causes carcinogenic substances to be released in meat and the loss of B group vitamins, warned that barbecue should not be made on high fire and said that there should be a distance of at least 15 centimeters between the coal embers and the meat and that the meat should not be cooked by burning with flame. Dietitian Banu Özbingül Arslansoyu said, “Marinating meat with some spices and herbs before cooking reduces the formation of carcinogenic substances. So marinate your meats. By cleaning your barbecue and grills very well after each use, prevent the transfer of carcinogenic substances to your next meal. Avoid fatty meats to reduce the formation of carcinogens released by oil dripping into the fire.”
Let meat rest before consuming
Dietician Banu Özbingül Arslansoyu, who said that diseases occur due to the slaughter of a large number of animals, especially in the feast of sacrifice, and non-compliance with the necessary control and hygiene rules before and after slaughter, said that after the slaughter of the sacrificial animal, the hardness of death called "rigor mortis" occurs and if the meat is consumed with this hardness without waiting. stated that it will cause problems such as bloating and indigestion. Dietitian Banu Özbingül Arslansoyu continued as follows: “To prevent this, the meat should be kept in a cool place for 5-6 hours (14-16 C) immediately after cutting, and then in the refrigerator for 18-19 hours. Thus, the meat should be consumed after being kept for 24 hours in total. Meat should never be consumed raw or undercooked, it should be cut into small pieces, not in large pieces, but stored in a freezer bag, refrigerator or freezer. Meat prepared in this way can be stored in the refrigerator for 3 days and in the freezer for 3 months. Note that this time is even shorter if it is to be stored as ground beef. After the meat is frozen, it should be thawed in the refrigerator, the thawed meat should be cooked immediately, it should not be frozen again.
Nutrition Recommendations for the Eid Day
- Start the day with a light breakfast
- Eat little and often
- Prefer milky and fruity desserts instead of sherbet desserts.
- Make up a quarter of your plate with meat, a quarter with grains and the rest with vegetable dishes and salad.
- drink plenty of water
- Do not go to the feast on an empty stomach
- Increase your physical activity