Nutrition and Dietetics Specialist Dietician Merve Ms. presented golden offers for weight control and healthy nutrition before the Ramadan Feast.
The month of Ramadan, in which our bodies and souls are cleansed, we try to keep our souls under control, and which brings us joy in the spiritual sense, came to our homes and tables with all its mercy this year, as it is every year. Half of the long fasting days we thought about how it would go are already over. Well, until this time, didn’t we include heavy meals at our iftar-sahur tables and pay attention to our meal arrangements? Here, Nutrition and Dietetics Specialist, Dietitian Merve Mr. gave information about 10 gold offers that you can provide weight control before you come to the Ramadan Feast.
1) Chew Food Adequately;
First of all, the point to be considered is that you chew the food you eat a lot. The number of chewing, which is normally stated as healthy, is 25-30 times. The more you can increase the number of chewing in your usual diet, the easier it will be for you to digest the food
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2) Make sure to have sahur;
Suhoor, which we do not care about due to the interruption of our sleep, is the most precious meal of the month of Ramadan. It is valuable for those who fast to have sahur at a time close to imsak time for maintaining health. Fasting for 17 hours without sahur causes problems such as exhaustion, finitude, dizziness and extreme thirst.
3) Pay attention to your fluid consumption;
With the coming of the summer months, the fluid requirement of our body also increases. We often say that we meet our liquid needs with tea and coffee after iftar. This is wrong intention. In fact, it is beneficial to increase your water consumption by one more glass for each tea and coffee you drink. You can meet our fluid requirement with foods with high liquid content such as vegetables, salads, herbal teas, soda, compote, and beverages such as ayran. You can easily consume these drinks both in the main meals and in the middle meals. It is of great health importance if you consume 2-2.5 liters of water at intervals between iftar and sahur.
4) Beware of mineral losses;
It is beneficial to drink one plain mineral water daily because of the mineral losses in the body caused by sweat and urine excretion. Those with kidney disease and blood pressure problems should consume mineral water according to expert advice.
5) Prefer healthy cooking procedures;
Due to the late hours of iftar, the attention to cooking formulas is doubled. In order to avoid any digestive problems in a random form, choosing the main dishes as boiled, steamed, grilled or in the oven will allow you to have a comfortable Iftar. Avoid fries whenever you can.
6) Do not neglect physical activity;
One of the most effective analyzes that increases our body work speed, which decreases with long-term hunger in Ramadan, is a moderate-paced walk 1-1,5 hours after iftar. Remember to take water with you while walking and drink water every 15-20 minutes.
7) Pay attention to your protein consumption;
It is very valuable to preserve muscle mass after long-term fasting during Ramadan. For this reason, importance should be given to meat/chicken/fish/legume consumption as the main course in iftar menus, and cheese/eggs and additionally yoghurt/milk consumption in sahur.
8) Do not forget to have a snack;
During the period from iftar to sahur, definitely have 1 or 2 medium meals determined by your dietitian. In this form, you will prevent you from overloading the sahur by providing balance in the middle of the meals. In addition, it will be healthier for you to consume the sweet or fruit you want one hour after the performance, rather than immediately after iftar. As a middle meal, instead of desserts with syrup, you can use the Ramadan classic, Güllaç, which is both low in calories and nutritious. In addition, you can plan a middle meal in the form of ice cream, milk dessert and fruit+milk.
9) Have a medium meal at iftar;
After breaking your fast with 1 glass of water + 1 bowl of soup + salad, give a break of 10-15 minutes. In this form, you will not be burdened with an empty stomach for a long time, and you will provide a more comfortable feeling of satiety
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10) Fasting is keeping yourself.
Realizing how we should spend the month of Ramadan and spending our eating patterns in this state; it will be beneficial in terms of health and we will reach the aim of the month of Ramadan.
