Due to the decrease in the number of meals and the prolongation of the time between meals in Ramadan, the diet completely changes. Anadolu Health Center Nutrition and Diet Specialist Başak İnsel Aydın, who stated that prolonged hunger can cause problems such as weakness, fatigue, headache, said, “When you do not pay attention to fluid intake in Ramadan, dizziness, forgetfulness, absent-mindedness, carelessness, inclination to sleep, irritability can occur. Many health problems such as indigestion, swelling and reflux can occur. If adequate nutrition is not provided, these problems can recur. In addition to these, attention should be paid to nutrition in order to minimize reflux and heartburn, which are very common.
Reminding that it is very important to get up for sahur while fasting, Anadolu Health Center Nutrition and Diet Specialist Başak İnsel Aydın said, “If one fasts before getting up for sahur, the metabolic rate decreases, and the person may experience problems such as weakness and headache. Therefore, while fasting, it is necessary to get up for sahur and pay attention to fluid consumption. In addition, a protein-rich diet at sahur can delay hunger by prolonging the emptying time of the stomach. For this reason, foods such as eggs, milk, yoghurt and cheese should be consumed in the sahur.
Underlining that sahur should be planned as a breakfast meal, Nutrition and Diet Specialist Başak İnsel Aydın said, “You can choose toast, pancakes, omelets, milk, cucumbers, tomatoes, greens. Consumption of fruit in sahur will also help suppress the sweet cravings during the day. Fiber-rich foods also provide long-term satiety; for this reason, you should prefer whole wheat bread, rye bread and whole wheat bread alternately. Another source of pulp is oats. Oat; It is an ideal food for regulating blood sugar, reducing cholesterol levels and preventing constipation. Due to its satiating feature, it can be consumed with yogurt or milk or by adding it to salads, especially in the sahur, during Ramadan.
Foods that tire the stomach should be avoided during iftar.
Anadolu Health Center Nutrition and Diet Specialist Başak İnsel Aydın, who says that iftar meals are usually prepared as a banquet table due to the abundance of Ramadan and long-term hunger, said, “When preparing the iftar table, soups, salads, light vegetable dishes, Grill or oven dishes should be preferred. Alternative light meals such as fruit and ice cream can be chosen for meals after iftar.
Reflux is common in Ramadan.
Reminding that reflux is one of the most common problems in Ramadan, Nutrition and Diet Specialist Başak İnsel Aydın made nutritional recommendations in order not to gain weight during Ramadan and to minimize heartburn:
Make sure you have the sahur meal. When you intend and go to bed at night, your metabolism slows down and you cause fat to be stored.
Be sure to consume protein-containing foods such as milk, cheese, eggs, and yoghurt at sahur.
Avoid acidic drinks. Prefer fruit and sugar-free compotes instead of ready-made juices.
Instead of foods that increase blood sugar rapidly, foods with high fiber content (such as wholegrain bread, multigrain bread, rye bread, whole wheat pasta, whole wheat rice, vegetables, fruits, legumes, walnuts, hazelnuts, oily seeds such as almonds) are preferred because they provide a feeling of satiety. do it.
Consume at least 2 liters of water.
Instead of sorbet desserts, choose milk dessert, ice cream or fruit. Consume milk dessert 2 times a week and use fruit or dried fruit as dessert on other days.
Make sure to have a snack 1,5-2 hours after iftar.
Do not forget that walking 1-2 hours after iftar accelerates metabolism and prevents weight gain.
If you consume food without water, you will get less fat.
Pickles and pickles, cheese, olives and pastrami that we prepare for iftar increase the density of blood and trigger the feeling of thirst. It would be wise not to have these foods at all in iftar and sahur.
It takes 20 minutes after starting the meal for the satiety signal to reach the brain. So don't eat fast and put your fork down between bites.
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