Ramadan has started. Due to the coronavirus Covid-19 outbreak, it is especially necessary to protect the immune system and pay attention to nutrition. Experts draw attention to the changing eating habits during the fasting period, noting that a diet high in calories, carbohydrates and sugar can cause serious health problems such as blood pressure and heart attack. They point out that vegetables and fruits, which are sources of antioxidants and vitamin C, will protect the body like a shield and keep it fit.
Üsküdar University NPISTANBUL Hospital Nutrition and Diet Specialist Özden Örkçü said that the decreasing number of meals and changing eating habits with Ramadan can bring health problems;
"After 16-17 hours of fasting, high-calorie foods such as pastries, fried foods, delicatessen and high-salt foods such as sausage, salami, bacon, sherbet desserts, pitas, pastries, pastas can cause sudden sugar or blood pressure spikes. As a result, serious conditions such as heart attack and pulmonary edema may occur as a result of a life-threatening increase in blood pressure."
Nutrition and Diet Specialist Özden Örkçü, who states that it is absolutely necessary to wake up for sahura to shorten the fasting period, emphasizes that instead of high-calorie foods during this period, complex carbohydrates with bran, oats, high fiber content, which are not easy to digest and do not cause early stomach emptying should be preferred.
Foods and beverages that cause water excretion from the body should be avoided
Nutrition and Diet Specialist Özden Örkçü; "Drinks such as tea and coffee can make the person thirsty on the next fasting day as they cause water to be excreted from the body. In order not to be thirsty during fasting, foods and beverages that cause water to be excreted from the body should be avoided, and tea and coffee consumption should be reduced at sahur and iftar."
Beware of salty foods
Nutrition and Diet Specialist Özden Örkçü, who says that consuming salty foods can cause the fast to pass in thirst; "Reducing salt consumption at sahur and iftar makes you less thirsty," he says. Nutrition and Diet Specialist Özden Örkçü emphasizes that instead of high-calorie drinks and foods, we should include fruits and vegetables that support our immune system during iftar and sahur hours: "Let's not forget that the desserts we dream of while waiting for iftar time will do nothing but get calories, while vegetables and fruits, which are sources of antioxidants and vitamin C, will protect our body like a shield and keep us fit." Nutrition and Diet Specialist Özden Örkçü lists the beneficial nutrients as follows;
- Vitamin C: prevents you from getting sick by keeping your immune system strong. Rosehip, citrus fruits, tomatoes, peppers, parsley, onions, berries, zucchini, broccoli and green salads are foods that will provide you with vitamin C.
- In order to accelerate toxin excretion and revitalize our body, it would be very correct to increase the consumption of some freshly squeezed fruit and vegetable juices, while not neglecting the daily consumption of 8 glasses of water.
- Garlic; In addition to being used as a flavoring for meals, it is also used to treat many diseases.
- Kefir is also very important in increasing body resistance when consumed regularly.
- Ginger, a plant of Asian origin, has been known to benefit the health of ginger since ancient times and is a source of high vitamins and nutrients.
- Thyme is used as a cramp reliever, disinfectant and expectorant. Lungs and bronchi are among the main areas of use.
- It is necessary to stay away from products whose ingredients we do not know, instant soups, refined foods (industrial type cakes, pastries, cakes, biscuits, products that are not cooked well, products with burnt and charcoal black appearance.
Consume fruit at sahur
Studies show that foods with high levels of tryptophan amino acids reduce appetite and protect the immune system. Accordingly, Nutrition and Diet Specialist Özden Örkçü recommends consuming at least 1-2 servings of fresh or dried fruits in sahur. Nutrition and Diet Specialist Özden Örkçü;
- Bananas, avocados, oats and milk are foods rich in tryptophan. You can reduce your appetite by consuming foods rich in albumin such as peas, peanuts and beans. Fruits are a natural source of sugar.
- Chromium is a mineral that regulates blood sugar. Oats, cheese, nettles, licorice, wheat, milk and dairy products, peanuts are important sources of chromium.
- Honey has been used in medical treatment for years and is used as a natural medicine with its vitamins, minerals and amino acids. It strengthens the immune system by showing antimicrobial properties not only against bacteria but also against viruses, fungi and parasites. It provides rapid healing of wounds. Honey taken orally strengthens the immune system.
- If you do not like to drink tea at sahur or if you think that you lose sleep at that time, a cinnamon milk or 1-2 servings of fruit slices prepared from seasonal fruits will be good for you.
- If you are one of those who eat leftovers from iftar at sahur, give up these habits and see how a nice breakfast table actually relaxes your stomach and allows you to sleep without squirming while falling asleep.
- You can have an omelette or menemen made with a little oil, 1-2 boiled eggs if you don't like them, seasonal fruit or walnuts, dates and 1-2 slices of bread, or toast if you feel you won't be full.
Start iftar with light foods
Nutrition and Diet Specialist Özden Örkçü; "At iftar; people who are hungry and thirsty all day should not be loaded with too much liquid foods while breaking the fast, consume acidic drinks too much or consume 3-4 kinds of food together and quickly and should not be loaded on the empty stomach at once. Otherwise, a feeling of bloating in the stomach, reflux, burning in the stomach, heartburn, heartburn and gas complaints are inevitable. It is better to start the iftar meal with light foods. If we list them as follows;
- It should start with soups in the first place; warm soup that is not too hot is the most suitable food for the beginning. Those with intestinal problems can add natural fiber to their soups, as well as whole wheat bread.
- Take a break and continue with a vegetable dish with olive oil or salads.
- Then one of the main meat dishes can be chosen.
- The desserts to be eaten after the meal should not be doughy and fried desserts and milk desserts should be preferred. Rose pudding, which has become the symbol of Ramadan, can be considered the most suitable dessert for this, and milk dessert can be eaten 1-2 times a week. However, it is more appropriate to eat it 1 to 2 hours after iftar, not immediately after the meal.
- It is necessary to chew the food well and avoid too salty, fatty and sweet foods. It is more beneficial for our health to choose milk desserts or fruits instead of heavy dough desserts.
- Do not eat fast, do not swallow food without chewing it well and do not go to bed immediately after eating.
- Avoid excessively fatty, spicy foods and sweets with syrup.
- If you have bloating and gas in your stomach, eat a diet low in milk, dairy products and gluten.
Be careful to exercise immediately after iftar
Özden Örkçü also drew attention to those who are considering exercise after iftar to reduce stomach bloating or to control weight; "Turning to a physical activity immediately after iftar may pose a risk to your health. You should wait at least 1-2 hours after the meal, otherwise you may experience reflux and stomach complaints. You can do stretching and stretching exercises at home. Almost everyone has an exercise program they follow, set aside at least half an hour for yourself and create your activity time. If you say that there is no one I follow and I don't enjoy doing sports, you can accompany your children or your relatives living with you, be sure that you will like to color your life in this way rather than the word "bored".
