Nutrition recommendations for a healthy Ramadan


Stating that fasting is one of the obligations brought by the religion of Islam, experts said that the nutrition program requires a little more attention during this period, which lasts for about a month. Lokman Hekim Van Hospital Dietician Funda Budak, who gives advice to citizens about nutrition in Ramadan, emphasized that eating more than one meal as a result of prolonged alcohol can cause many problems, and said: Metabolism consumes less energy for about 12 hours after a long blast, slowing down in body movements, basal metabolic rate. For this reason, if the correct nutrition program is not applied in Ramadan, weight gain will be impossible,” he said.

Budak, who underlined that fasting people applied to them because of the problem that they can’t digest it because they usually eat a lot, and because of the problem of being overweight, said, “It is possible for us to spend our Ramadan month without any problems with small pf spots. Our diet count, which is generally 5 or 6 n, decreases to 2 or 3 during Ramadan. As a result of this, people’s diet will also change. Our days in this blessed month should be arranged so that they are 4 or 5. A Ramadan without Suhoor is not possible. You should definitely get up for suhoor. Because the waking time is prolonged, and as a result, there will be problems in blood sugar and the feeling of elevation will increase more and more. At iftar, the situation of binge eating occurs.”

Stating that a light breakfast at sahur is the most ideal, Budak said, “A light breakfast consisting of moon or milk, cheese, olives, tomatoes, cucumbers, a few walnuts, eggs, whole wheat bread is the most ideal. It should be given. After tossing with a glass of water and an olive or date, one bowl of soup should be drunk and waited for about 15 minutes. As a result, our satiety center will be alerted during this period and the feeling of hunger will be restrained a little more. After 15 minutes, the main meal (grilled meat, Meals consisting of meatballs, chicken, legumes, vegetable dishes with or without meat, rice, pasta, noodles, salad, yogurt, ayran, cack are ideal) can be consumed in small portions. Bread must be whole wheat bread. Constipation problem will be avoided by the consumption of foods. Again, care should be taken not to stuff the stomach. s should be given. It should be preferred that our desserts, which are indispensable for Ftar tables, consist of light desserts such as bread, glla, compote pudding, pudding instead of heavy dough desserts such as baklava, billet, wrap burma and kadayf. Preferably, artificial sweeteners can be used in the making of these sweets. After one and a half hours after the main meal, our third meal can be passed by eating a light sweet dessert or fruit. In addition, water consumption in Ramadan is another situation that should be observed very carefully. It is necessary to make up for the loss of water in the day by drinking plenty of water in the sahur and after the iftar,” he said.

Budak, who added that fasting in some special cases poses a risk to health, said, “Those who suffer from hypoglycemia and diabetes mellitus for a long time, liver failure, kidney disease, psychological disorders, mental imbalances, hypertension, children at the time of development, fasting of pregnant and nursing mothers. I wish a good Ramadan to all our people and the Islamic world in this framework.”


Source: STAR.COM.TR by www.star.com.tr.

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