Adequate and stable nutrition is one of the most valuable factors in every period of our lives. Persons who fast during the month of Ramadan; Due to the decrease in the number of daily meals and the changes in their diet, they tend to consume more food spiritually because they switch to the usual nutrition system during the feast. Problems with eating a lot of food after the holiday are inevitable. Eating a lot of food at once, heavy pastries, and consumption of sweets will cause various ailments in other organs, especially in our digestive system.
For this reason, individuals should consume consciously by paying attention to the treats offered during their holiday visits.
WHAT WE NEED TO ATTENTION TO DURING AND AFTER RAMADAN
- Adequate and stable nutrition is the basis for maintaining health in every period of life. For this reason, it should be taken from the foods in the four food groups in 3 main meals and 3 middle meals in a sufficient and stable amount. Milk, yoghurt in the milk cluster; Meat, chicken, fish, eggs, cheese, legumes in the meat cluster; Vegetables and fruit cluster Bread, bulgur, rice, pasta, etc., which are in the cereal cluster. It is recommended that foods be consumed in sufficient quantities at each meal, as the person should consume.
- Do not suddenly increase the amount of food to be consumed with the end of Ramadan. It should not be forgotten that it should be fed less and often.
- The day should start with a light breakfast on the morning of the feast. Foods cooked with the frying and roasting system should not be consumed.
- Food should be chewed properly and eaten slowly.
- During the Ramadan holiday, one should stay away from excessive food consumption as much as possible, despite the insistent attitudes of the people around.
- Especially if sweet consumption is desired during the holiday; Instead of consuming desserts with sweets, chocolate, dough and syrup, you can prefer desserts in the form of milk desserts and fruit salad.
- In order to replace the fluid loss that may occur in the body due to the decrease in water and fluid consumption during the month of Ramadan, an average of 2-2.5 liters of water should be drunk per day, and liquid foods such as ayran and low-sugar compote should be added to meals in order to increase fluid consumption.
- Adult individuals should consume 5 portions of fruit and vegetables per day. It will be beneficial in preventing digestive system disorders such as constipation due to fasting during the month of Ramadan. Vegetables, fruits and legumes with high fiber (pulp) content should be consumed in order for the digestive system to work properly and to prevent constipation. These foods with high fiber (pulp) content also prevent the rapid increase in blood sugar.
- It is highly valuable for those with chronic diseases such as diabetes (diabetes), cardiovascular diseases and high blood pressure to pay attention to their diet during the holiday period.
- It is recommended that especially the elderly and blood pressure patients should pay attention to their tea and coffee consumption during the day, avoid consuming more than 2 cups of coffee a day and consume herbal teas.
- Regular physical activity every day affects physical and mental health positively. It helps to increase the speed of metabolism, which slows down due to fasting.
- While buying and buying sugar and sugary works in a size that will not be too much, care should be taken that they have permission from the Ministry of Agriculture and Livestock, that their expiration date has not passed and that their packaging is intact.
