NUTRITIONAL RECOMMENDATIONS IN RAMADAN
Millions of Muslims in many parts of the world fast in Ramadan, the 9th month of the Islamic Calendar (Hijr), to fulfill a religious duty. Ramadan has an important place in the lives of Muslims. The common practice in Ramadan is in the form of two meals, iftar and sahur.
In general, total food intake is limited during Ramadan, which can lead to reduced energy intake and weight loss. However, the variety of food in the meals may be more in Ramadan. After Ramadan, individuals continue their usual eating habits.
Fasting has a detoxifying effect. Since fasting people eat a certain diet, the organism rests for a month.
Points to consider in nutrition:
- * It is necessary not to fill the stomach suddenly and with too much food in iftar and sahur. Sudden stomach tension causes both blood pressure rise and rapid secretion of neurological hormones.
- * Food should be eaten little by little, by chewing well and at frequent intervals.
- * It is necessary to avoid very oily, very salty and excessively sweet foods in the selection of meals. Instead of these, vegetables, fruits and wholemeal breads containing fiber and cellulose, which are easy to digest and can stay in the gastrointestinal tract for a long time, should be preferred.
- * Since an adult should drink at least 1.5-2 liters of water a day, careful attention should be paid to fluid intake and this amount of water should be drunk. It has been determined that workers who work in heavy jobs experience shock due to dehydration when fasting. Therefore, sufficient amount of water should be drunk.
- *Frying should be avoided.
- What should be eaten at iftar?
- * The meal should be started with a light soup that is neither too hot nor too cold. Those who have intestinal problems can add bran to their soups or choose wholemeal bread.
- *With or without meat, a non-oily vegetable dish *Yogurt and fruit
- *Or desserts can be milky desserts.
What should be eaten in sahur?
- Foods with high protein content (increasing hunger by prolonging the emptying time of the stomach)
- foods such as eggs, milk, yogurt, cheese, * It can be a meal in the form of breakfast.
- Drink plenty of fluids. Drink water.
- The fruit is edible.
- Too salty foods should not be consumed.
- It is inconvenient to fast by drinking only water. In this case, fatigue and attention decrease.
- If one fasts before sahur, the duration of fasting will increase, so the metabolic rate decreases and fatigue and headache are observed.
In what situations can fasting affect health?
- Diabetics
Fasting does not change the metabolic balance of healthy people, but fasting can be extremely inconvenient for diabetics. Diabetics follow a diet based on little and frequent eating patterns. In Ramadan, life-threatening risks may occur as a result of low sugar levels due to starvation for a long time. Since there is a lack of insulin in the body and an imbalance in the use of sugar, there may be hyperglycemia coma, paralysis or death after iftar.
- pregnant women
Hypoglycemia, fainting, risky for infant health
- pacifiers
Since fluid intake will decrease, it affects milk secretion, and the baby cannot get enough breast milk.
- children under 9 years old
- those who are traveling,
- Those with mental and psychological disorders, *People who are very old and sick,
- Those with severe heart and kidney disease,
- Those with stomach ulcers, gallbladder inflammation or stones, * Those with liver failure,
- Those with severe infections.
Fasting is not a weight loss method.
Fasting is for healthy people. It is not a weight loss method. It is known that those who fast to lose weight cannot lose weight. Lack of movement and slowing of the metabolic rate make it difficult to lose weight.
What should be considered in order not to gain weight during Ramadan?
- Be sure to get up.
- Eat your sahur meals little by little, by chewing them thoroughly. Include foods such as raw vegetables, tomatoes, cucumbers in the sahur.
- Break your fast with a light meal at iftar. Consume vegetable dishes, avoid heavy desserts.
- For lots of water.
- Eat little, often.
HAPPY RAMADAN,
