The importance of nutrition increases even more in Ramadan in order not to decrease body resistance and not to deteriorate health. During Ramadan, attention should be paid to adequate and balanced nutrition. In order to provide adequate and balanced nutrition, it is necessary to consume sufficient amounts of the foods in the 4 food groups. These 4 food groups are milk and dairy products, meat-eggs-dry legumes group, vegetable-fruit group, and bread and cereals group.
Even if you do not feel thirsty, water should be drunk frequently between iftar and sahur.
If enough fluid is not taken together with sweating that increases with the effect of temperatures, there is a loss of water and minerals in the body. As a result, health problems such as fainting, nausea, and dizziness can be experienced. For this, the lost amount must be compensated. On average, at least 2-2.5 liters (12-14 glasses) of water should be drunk per day. However, ayran, freshly squeezed fruit juice, soda, vegetable juice, etc., to meet the liquid need in Ramadan. Fluids should be consumed frequently. In case of excessive body movement in hot weather, water and salt loss of the body increases even more.
In order to maintain adequate and balanced nutrition in Ramadan, it is necessary to complete at least two meals during the non-fasting part of the day, not to skip sahur, and to have snacks.
What to eat in sahur!!!!
Suhoor should definitely be woken up. A light breakfast should be made with foods such as milk, yogurt, cheese and eggs, or a meal consisting of soup, vegetables and olive oil meals should be preferred. Those who are very hungry during the day; They can consume complex carbohydrates such as dry beans, chickpeas, lentils, bulgur pilaf in sahur and stay full for a longer period of time. However, salty, pickled and heavy oily foods should be avoided.
Time for Iftar!!!
Do not consume food quickly and in large quantities !!! This paves the way for weight gain. Since blood sugar drops during the day, the desire to eat carbohydrates is high. However, it should not be forgotten that simple carbohydrates (white bread, pita bread, jams) increase your blood sugar rapidly, this causes insulin secretion and blood sugar to drop rapidly again, thus making you hungry. .
You can break your fast with dried fruits such as dried dates and dried apricots. Starting the fast with breakfast items such as cheese, tomatoes, olives or light meals such as soup, and continuing with a low-fat meat dish, vegetable dish or salad after 10-15 minutes. will be appropriate. Again, foods that give energy and increase blood sugar in a balanced way (pulp foods such as bulgur pilaf, whole wheat bread or whole wheat pasta) should be preferred instead of foods with a high glycemic index such as white bread and rice pilaf. Milk desserts (rice pudding, gullaç, pudding, etc.) or fruit desserts should be preferred instead of excessive sherbet and oily desserts. Fast food should be avoided, food should be eaten slowly and thoroughly chewed. Instead of large portions at once, it should be fed at regular intervals after iftar, in small portions at a time.
Try to include different foods on your iftar table. Red meat 1-2 times a week, fish 1-2 days, legumes 1-2 days, vegetable food 1-2 days a week will allow you to establish a healthy balance in your diet.
In order to prevent constipation that may occur due to changes in diet, foods with high fiber content (legumes, whole grains, vegetables) should be preferred in meals, and fruits and dried nuts (walnuts, hazelnuts, almonds, etc.) should be preferred for snacks.
Meals in Ramadan should be arranged as two main meals at sahur and iftar, and two snacks after iftar, with intervals of 1-1.5 hours.
Prof.Dr.Banu Çaycı
