Since the month of Ramadan coincides with the spring months and the days are long, the hunger period is long. Specialist Dietitian and Specialist Clinical Psychologist Merve Öz, who stated that the eating and drinking order during the time spent between iftar, sahur and these two meals is very important because the time is long, listed what should be done from iftar to sahur.
Since the month of Ramadan coincides with the spring months and the days are long, the hunger period is long. Specialist Dietitian and Specialist Clinical Psychologist Merve Öz, who stated that the eating and drinking order during the time spent between iftar, sahur and these two meals is very important because the time is long, listed what should be done from iftar to sahur.
Do not head straight to the main course at iftar.
Yeditepe University Hospitals Specialist Clinical Psychologist and Specialist Dietitian Merve Öz, who warned that the most important point to be done in iftar with a few days before Ramadan, is to take a break for 15 minutes after breaking the fast with soup, and added that after this break, the main meal should be started.
Do not eat too much fat
Suggesting that frying and pastry should not be consumed in iftar, Dyt. Merve Öz said, "Fat foods eaten after a long period of hunger can cause digestive difficulties and stomach discomfort."
Try not to include rice and pasta in iftar.
Expressing that the best quality carbohydrate is bread, Dyt. Merve Öz warned that the first thing to be consumed instead of rice, pasta and bulgur pilaf should be bread. Quality breads such as whole wheat bread are healthier because they will increase satiety and will not cause spikes in blood sugar.
Be careful not to consume white bread or pita bread.
Pita is one of the most consumed products in Ramadan. Stating that pita is white bread, it will cause a sudden increase in blood sugar. Merve Öz continued as follows: “Besides, since it is difficult to set limits due to its taste, bread, which is the highest quality carbohydrate, should be consumed instead of pita bread. But the bread you will consume should be whole wheat, einkorn, whole grain, rye bread. If there is no anemia problem, bran bread can also be consumed.”
Do not sit at the iftar table without salad
Salad can fill the stomach volume and prevent you from eating more calorie foods. In addition, the fiber to be taken from the salad will relieve your intestinal laziness.
Do not neglect the consumption of yogurt or kefir
Explaining that yogurt and kefir have a very pronounced effect that strengthens immunity, thanks to the probiotics in the content of yogurt and kefir. Merve Öz said, “Yogurt and kefir, which regulate the intestinal flora, also help to eliminate the constipation problem experienced during Ramadan. In addition, kefir's low glycemic index and high protein content can provide a feeling of satiety by staying in the stomach for a long time.
Make sure to get up for the sahur
In Ramadan, the body stays hungry for a long time when sahur is not up. Expressing that this situation will lead to muscle destruction and slowing of metabolism, Dyt. Merve Öz said that as a result of this, immunity will decrease.
Prefer light and satisfying foods at sahur
Emphasizing that heavy foods such as pastries and fries are eaten and slept in the sahur, they will cause heaviness, sourness and burning in the stomach when he wakes up in the morning. Merve Öz stated that instead of these, both hearty and light foods such as breakfast and soup should be preferred.
Don't miss the egg on your table in sahur.
Dyt said that one egg consumed in sahur not only makes you feel full during the day, but also helps you meet your daily protein needs because it is rich in protein. Merve Öz draws attention to the fact that eggs are the highest quality protein after breast milk.
Drink plenty of water between iftar and sahur
Pointing out that the longer the fasting period lasts, the longer our body becomes dehydrated, Merve Öz said, “The way to prevent this is to consume 10-12 glasses of water between iftar and sahur. It is possible to calculate the amount of water needed as approximately 30 ml per kilogram. For example, 60 x 60 ml = 30 ml for someone weighing 1800 kg. It needs water,” he said.
Have a high-fiber snack for intestinal laziness
Dietician Merve Öz said, “Dried apricots, prunes, dried figs, and pears are among the fruits that relax your intestines,” and continued her words by saying, “If you have been experiencing intestinal laziness for a long time, throw 3 apricots into warm water before going to bed at night and you can drink the water and eat the apricots when you get up for suhoor.” .
Consume fruit in the snack between iftar and sahur
Antioxidant molecules, which are abundant in fruits, strengthen our immune system by helping to prevent cell damage. Reminding that a varied and colorful diet strengthens the immune system, Dietitian Merve Öz also stated that when different fruits are preferred, different antioxidant molecules should be taken, so care should be taken to consume various fruits instead of the same fruit.
Don't miss out on dessert
With the opening of iftar, dessert becomes indispensable for many people. Dietitian Merve Öz said, “Be careful to consume fruits, which are rich in vitamins and minerals, instead of calories from dessert. If you are going to consume dessert, you can choose milk dessert or ice cream instead of sherbet desserts. But instead of consuming the fruit or dessert you will consume immediately after the meal, be careful to consume by taking a break for 2 hours.
Don't neglect your walk
Underlining that regular exercises strengthen our immunity by supporting both our physical and mental health, Yeditepe University Hospitals Specialist Clinical Psychologist and Specialist Dietitian Merve Öz said: “If there is no obstacle, do not neglect to walk for 30 minutes every day without tiring yourself. ”
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