POSSIBLE HEALTH BENEFITS OF FASTING (If Eating Balanced and Sufficient);
- It helps to remove harmful toxins from the body.
- Provides liver regeneration.
- Weight loss is observed in overweight or obese individuals.
- There is a decrease in bad cholesterol (LDL) levels and an increase in good cholesterol (HDL) levels. It reduces triglycerides.
- It keeps the fasting blood sugar in balance.
- By providing glycemic control, it causes a decrease in HbA1C levels.
- It prevents the formation of chronic diseases.
NUTRITIONAL RECOMMENDATIONS IN RAMADAN
- It can be fed as 2 main meals and 1 snack to meet daily nutritional needs.
- Having sahur in Ramadan activates the metabolism and reduces the hunger time.
- For appetite control, consumption should be started with soup or a watery meal at iftar.
- Dessert should be preferred 1.5-2 hours after iftar. Making our dessert choices in small portions and in favor of milk desserts will be beneficial in maintaining energy balance.
- During Ramadan, the most accurate cooking methods are grilling, baking, boiling or steaming in order not to disturb the stomach and control calorie intake.
- For adequate vitamin intake, 2-3 servings of fruit should be consumed per day.
- For adequate mineral intake, plenty of water and mineral water can be consumed after iftar.
- 2.5-3 liters of water should be consumed daily.
- While fasting, the sleep pattern changes, the time to stay awake increases at night, and the cortisol level increases. In order to prevent this change, calcium sources should be included in the diet.
- Taking half an hour walks after iftar facilitates digestion.
WHAT SHOULD BE CONSUMED IN SAHUR?
- Egg: It is digested for a long time, it prolongs the time of satiety. It is a good source of protein.
- Whole Grain Bread, Oatmeal: Provides a feeling of satiety.
- Milk: Provides support for adequate fluid intake and adequate mineral intake (especially calcium).
- Cheese: It is a good source of protein.
- Low Salt Olive: It is a good source of fat, it takes a long time to digest. Less salt should be preferred to avoid thirst. Nuts (Walnuts, Hazelnuts, Almonds): Digestion is long, prolongs the time of satiety.
- Seeds (Chia, Flaxseed, Sesame, etc.): Digestion is long-lasting, prolongs the period of satiety.
- Avocado: It is digested for a long time, prolongs the time of satiety.
- Cucumber: Causes adequate fluid intake.
- Greens: Contributes to adequate vitamin intake.
- Seasonal Fruit: It contributes to adequate vitamin intake.
WHAT SHOULD BE CONSUMED IN IFTAR?
- Soup: Causes adequate fluid intake.
- Red Meat/Chicken/Fish/Turkey: It takes a long time to digest, prolongs the time of satiety. It is a good source of protein.
- Carbohydrates with High Fiber Content ( Bulgur, Buckwheat, Wheat, etc.): Provides a feeling of satiety.
- Legumes (Green Lentils, Chickpeas, Beans, etc.): Provides a feeling of satiety due to fiber content, they are good vegetable protein sources.
- Plenty of Salad: Contributes to adequate vitamin intake.
- Yogurt: Provides adequate protein and calcium intake.
WHO IS AT RISK FOR FASTING?
- pregnant women
- Lactating Moms
- Growing children
- seniors
- Cancer patients undergoing chemotherapy
- Kidney patients on dialysis
- Individuals with chronic diseases (Cardiovascular, Diabetes, Blood Pressure, Ulcer, etc.) should consult their doctor before deciding to fast.
exp. dit. Merve Aydemir
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