Holidays are the times when nutritional violations are most easily made.
The variety of food that increases with the emergence of family members, as well as changes in meal times due to the holiday period can adversely affect our nutrition system. It is very important to pay attention to certain rules in order to minimize these mishaps and not experience health problems.
In the feast of sacrifice, where red meat consumption increases considerably compared to other periods; 3 main meals should be made again, and when the fasting periods are prolonged, it should be supported with medium meals. It should be consumed only to taste, and you should be aware that when you consume a full portion meal at each visit, you will increase the nutritional intake you need many times over.
Meat should definitely be cooked slowly and at low heat. Since the meat firmness will be obvious on the first slaughter day, the risk of cooking and digestive problems is quite high. It is very valuable for individuals with stomach and digestive problems to consume meat a day later, if possible. Fatty meats such as roasting and frying should be avoided.
As a cooking procedure; Techniques such as boiling, baking and grilling should be preferred, frying and roasting systems should be avoided. If roasting, which has become a classic, will definitely be done; It should be cooked on low heat in its own juice without adding butter, tail fat.
Red meat; It does not contain vitamins C and E.
For this reason, it is very valuable to cook the meat with vegetables or to add a vegetable dish rich in vitamin C or a raw green leafy salad. This method provides both nutritional diversity and increases the absorption of iron contained in red meat, thanks to the vitamin C found in vegetables.
Along with meat dishes, instead of rice and pasta, bulgur and plenty of vegetables; It will be much healthier to consume yoghurt, ayran and tzatziki instead of acidic beverages. Care should be taken not to consume red meat more than twice a week in order to protect heart health and cancer, and this should also be remembered during the Eid-al-Adha.
In addition to red meat consumption, consumption of sweet and sugary foods also increases significantly. On holiday visits; clear tea instead of juices; Instead of pastry-sorbet desserts and chocolate, milky desserts and fruits should be preferred as much as possible.
In this period, individuals with chronic diseases and high risk groups should be especially careful. The increase in the extent and frequency of red meat consumption creates significant health risks for cardiovascular patients, diabetes patients, hypertension patients and kidney patients.
It should not be forgotten that it is necessary to consume at least 8-10 glasses of water a day, and the physical activity level should definitely be increased, taking walks, taking advantage of the holiday.
It should not be forgotten that the aforementioned measures are valid for everyone, and in the feast of sacrifice; Attention should be paid to the basic truths of healthy nutrition, portion control and the stability of food sets.
Healthy and enjoyable holidays..
Dietitian Ekin ÇİLİNGİR
