Üsküdar University, Faculty of Health Sciences, Department of Nutrition and Dietetics. See. Kübra Şahin evaluated the issue of healthy nutrition in Ramadan.
Pointing out the basic nutritional elements that the body needs while fasting, Şahin said, “During Ramadan, an order should be created to include at least 2 meals in total, including iftar, sahur and 4 small breaks. In addition, there are 4 basic food groups every day; "Cheese, eggs, meat, chicken, fish group, milk, yoghurt group, vegetable-fruit group and grain group should be consumed in certain amounts in an equal and balanced manner at iftar, sahur and night meals." said.
“BEST MENU BREAKFAST STYLE NUTRITION FOR SAHUR”
At iftar; Preferring soups, lean and skinless meat types such as meat-chicken or fish, vegetable and legume dishes, salads consisting of various vegetables, whole grains such as bulgur, tarhana, noodles, rye, whole wheat or mixed - multi-grain breads and compote, compote. Noting that it is necessary, Lecturer See. Kübra Şahin said, “The best menu for sahur is breakfast style nutrition. Delicatessen products should be avoided. To prevent constipation that may occur due to low consumption of liquid and watery foods, foods with high fiber content (legumes, whole grains, vegetables and fruits) should be consumed. "When foods high in protein and calcium such as yoghurt, tzatziki and ayran are consumed, the duration of satiety increases." he said.
“ON AVERAGE 1-1,5 LITERS OF WATER SHOULD BE CONSUMED BETWEEN IFTAR AND SAHOR”
Addressing the issue of drinking enough water while fasting, Şahin said, “Drinking water is important for the normal physiological continuity of our body and the vitality of our metabolism. The water our body needs is; Metabolic water is provided by the liquids we drink daily (such as tea, coffee, fresh fruit juices, buttermilk) and the food we eat. An average of 1-1,5 liters of water should be consumed to meet fluid needs between iftar and sahur. Drinking water accelerates the functioning of the intestines and kidneys. However, drinking too much water during meals can disrupt the digestive system.” said.
“A LIGHT MEAL EATING AT SAHUR PREVENTS HUNGER ALL DAY LONG”
Lecturer stated that foods with high sugar content increase and decrease blood sugar rapidly. See. Kübra Şahin said, “This causes hunger the next day and blood sugar drops much faster. When foods with high sugar content are consumed, blood sugar begins to drop and metabolism slows down during the fast that begins after sahur. A light meal eaten at sahur will prevent hunger throughout the day and the decrease in blood sugar that may occur by preventing the hunger period from becoming too long, and will prevent fatigue, headache, forgetfulness and inattention that may occur in the mind.” said.
“FAST EATING AT Iftar CAUSES MORE FOOD CONSUMPTION AND WEIGHT GAIN”
Şahin also explained that sahur food should be consumed little by little and by chewing thoroughly, and continued as follows:
“Foods rich in vitamin C that are both low in energy and high in liquid content, such as raw vegetables, tomatoes, cucumbers and peppers, should be included. In cases where there is no desire to eat much at sahur, 1 glass of milk and 1 portion of fruit will be sufficient to keep blood sugar balanced.
After being hungry all day, people consume a lot of food very quickly and in large amounts at iftar. This habit causes blood sugar to rise rapidly. The brain creates a satiety signal at least 20 minutes after the first meal begins. Therefore, eating fast will cause you to consume more food and gain weight until the fullness signal occurs.”
“FOODS WITH LOW GLYCEMIC INDEX SHOULD BE PREFERRED FOR IFTAR”
Şahin also noted that it is best to start iftar with light, low-fat, high-fiber foods that will not raise blood sugar rapidly and said, “You should start with soup to give you a feeling of fullness. Foods such as sweets, fruits and nuts should not be consumed immediately after a meal. Instead of sherbet desserts; Milk or fruit desserts should be preferred. Instead of foods with a high glycemic index, such as white bread and rice pilaf, which rapidly increase blood sugar, fibrous, low-glycemic index foods such as bulgur pilaf, whole-wheat bread or whole-wheat pasta should be preferred.” he said.
When the fast is first broken, start with soup, and after a break, continue eating light meals such as meat and vegetable dishes; Lecturer explains that low-fat grilled meat dishes, legumes, vegetable dishes, salads, ayran and tzatziki should be eaten after 15-20 minutes to allow time for slow digestion. See. Kübra Şahin: “This will be effective in terms of both providing a feeling of fullness and preventing digestive problems.” said.
MENEMEN WITH PEPPER AND TOMATOES IS PERFECT FOR SAHUR…
“The best menu for sahur is a breakfast style diet.” said Lecturer. See. Kübra Şahin said that foods with high protein content at sahur increase the duration of satiety.
Lecturer noted that boiled eggs or menemen with peppers and tomatoes are very suitable foods for sahur. See. Kübra Şahin said, “If bread products with high fiber and fiber content such as whole wheat flour bread, rye bread, and whole wheat bread are consumed instead of normal bread, the feeling of fullness will increase. In addition, milk consumption is important both for giving a feeling of fullness and for its liquid content. For snacks; Foods such as fresh seasonal fruits, soup, milk desserts, dried fruits and oilseeds should be preferred. "At least 2 snacks should be made between iftar and sahur to eat frequently and little by little." he informed.
SAHUR FOODS SHOULD BE CONSUMED BY CHEWING THROUGHLY
Lecturer stated that digestion and metabolism are slow due to eating and going to bed at sahur. See. Kübra Şahin concluded her words as follows:
“Therefore, excessively fatty, salty and sugary foods should not be consumed at sahur. Since the metabolic rate is slow, the conversion of nutrients into fat will be greater. Sahur food should be consumed little by little, chewing thoroughly. In addition, reflux and stomach disorders may occur when consuming excessively fatty, salty and sugary foods and then going to bed.
Iftar meal should be eaten slowly and in small portions.
Iftar meal should be eaten slowly and in small portions. Foods to be taken during and after breaking the fast are important. Eating frequently, especially after iftar, is important to speed up the slow metabolism. To increase the metabolic rate, instead of eating all the food at once at iftar, it should be consumed by dividing it and taking breaks. Light meals should be preferred.
Otherwise, digestion will be difficult and health problems such as heaviness in the stomach, sourness, burning sensation, nausea, drowsiness, constipation in the intestines, bloating, increased blood pressure and rapid secretion of neurological hormones may occur. Food should be consumed little by little, chewed well and at frequent intervals; Foods that are too fatty, too salty and too sweet should be avoided.”
