Expressing that it is necessary to pay attention to the choice of food and the duration of the meal in Ramadan, Specialist from Medicine Hospital Nutrition and Diet Department. dit. Hafize Öğün Dudioğlu pointed out that in the first days of Ramadan, there may be some health problems such as constipation, heartburn, drowsiness, and headache.
Specialist from Medicine Hospital Nutrition and Diet Department. dit. Hafize Ogun Dudioglu “Ramadan month”therefore, he touched upon important points regarding nutrition for those who fast.
Hafize Öğün Dudioğlu pointed out that people’s eating habits and preferred foods may vary periodically. “The month of Ramadan is a month in which the diet and lifestyle change for those who fast. In order to eat healthy in Ramadan, it is necessary to pay attention to the meal time and choice. Since the body is hungry for a long time, a decrease in blood sugar may occur until the time of iftar. said. Pointing out that individuals may feel a desire to eat quickly and excessively due to low blood sugar levels, Dudioğlu “Due to the change in the diet in the first days of fasting, some health problems such as constipation, heartburn, sleepiness, dizziness, headache, low blood sugar and weight gain may be encountered. For this reason, in order not to disturb this balance, the sahur meal should be made absolutely. said. Dudioğlu made the following nutritional recommendations regarding the month of Ramadan:
NUTRITIONAL RECOMMENDATIONS IN RAMADAN
- Instead of consuming fatty, fried, extremely spicy and high-calorie foods in iftar, light foods should be preferred in order not to tire the stomach after a long hunger.
- In order to be vigorous throughout the day, nutritious foods that are rich in protein and fiber (dry beans, lentils, chickpeas, whole grains and whole wheat bread, vegetables and salad) should be preferred.
- Foods containing high fat and carbohydrates should be included less in meals.
- Food should be chewed well, as eating fast food can trigger stomach upsets. It should be known that the feeling of satiety occurs within 15-20 minutes, and the meals should be consumed more slowly accordingly.
- Care should be taken with carbohydrate intake. Sudden high carbohydrate intake after prolonged fasting can cause health problems. For this reason, instead of foods with a high glycemic index such as white bread, pasta, rice or pastry, it has a low glycemic index that meets the need for carbohydrates but does not rapidly increase blood sugar; Foods such as whole wheat bread, whole wheat products or bulgur pilaf can be preferred.
- It should not be forgotten that cooking methods are also important. It should be prepared with healthy methods such as grilling, boiling, baking or steaming.
- Attention should be paid to fluid consumption. Care should be taken to drink 2-2.5 liters of water between iftar and sahur.
- Instead of excessive sherbet and oily desserts in iftar; milky desserts or fruit should be preferred
- In sahur, foods that are lighter and will keep you full for a long time should be consumed compared to iftar. Protein-rich dairy products (yogurt, milk, buttermilk, eggs, cheese), fiber-rich green leafy vegetables and whole wheat products can be consumed at sahur. Drinks such as tea and coffee should not be preferred too much in the sahur as they accelerate water loss.