During the pandemic period, especially for those who work remotely and fasting, while the nutritional balance is at the top of the question, those who are restricted from working from home and their physical activity due to the restrictions brought about by the epidemic should pay attention to the fasting and diet, Res. See. Rümeysa Özçalkap gave advice on sahur and iftar diet.
Expressing that care should be taken to the foods consumed in suhoor and iftar, Özçalkap said, “It should be paid attention to get up for suhoor and to make sure that sahur foods consist of breakfast foods instead of fatty meals. Likewise, it is necessary to pay attention to meal patterns during iftar. It is the provision of water consumption provided that it is not too hot or too cold, especially when fasting.
Continuing with soup afterwards is important in preventing stomach pains and spasms. A 15-minute break after consumption of water and soup is very important for digestion.
Instead of consuming foods with high fat content quickly and with high fat content, providing a nutritional pattern rich in vegetables, legumes and white meat with a minimum meal duration of 20 minutes is among the points to be considered in terms of preserving the current weight and ease of digestion. In addition, care should be taken to ensure that cooking techniques are grilled, boiled or baked instead of frying. “At least 8 – 10 glasses of water should be consumed between iftar and sahur, because of the prolonged lack of water during Ramadan.”
Drawing attention to the importance of the immune system for people who have had Covid and fasting in Ramadan, Özçalkap said, “Nutritional support is very important. If there is no obstacle to fasting of individuals who have had coronavirus, they should provide fruit consumption in order to support their immunity after a certain period of time in addition to their normal Ramadan diet. Likewise, kefir consumption can be included in the snack after iftar in order to support the immunity after the illness. Those who turn to nutritional supplements for the immune system while fasting during Ramadan should definitely seek expert advice ”and stated that unnecessary nutritional supplements may have toxic effects.
Suggesting that individuals over the age of 65 and with chronic diseases want to fast, they should consult a doctor. See. Rümeysa Özçalkap said:
“With aging, decreases in physical activity and metabolism occur. With the restrictions caused by the pandemic, the physical activity of the elderly has decreased even more. Weight increases can be observed. Therefore, as in all age groups, nutrition is very important in the elderly. Limited from fatty foods and red meat consumption; A diet rich in oil seeds, vegetables, fruits and white meat should be preferred instead of frying, refined sugars and pastries. “
Noting that the nutritional needs of women increase with pregnancy, Özçalkap said, “At the same time, nutrient and nutrient losses occur as a result of nausea and vomiting during this period. Although it is not recommended for women to gain weight during the first trimester of pregnancy, the need for nutritional supplements for baby development has increased. Considering all these conditions, fasting during pregnancy is not recommended. “