Noting that one of the biggest nutritional mistakes in Ramadan is not getting up for sahur, Nutrition and Diet Specialist Dyt. Bahtınur Yılmaz said, “The fasting period of 15-16 hours in Ramadan increases to 20 hours when we do not get up for sahur. This causes us to spend the day less productively and eat more calories in a shorter time at iftar. In addition, the metabolism slows down at night. “Suhoor should definitely be sailed for sahur instead of eating first. In order to increase satiety, foods with high protein and that will not keep you thirsty during the day should be preferred, not heavy meals left over from the hangover.”
“SPACE WALNUT AND HAZELNUT IN SAHUR”
Dietician Yılmaz said, “A sample sahur menu can include eggs, low-salt cheese varieties, oil seeds such as walnuts and hazelnuts to increase satiety, whole-wheat flour bread to regulate bowel movements due to the fiber it contains, seasonal vegetables tomato-cucumber-greens, and fruit to balance blood sugar. As it reduces water consumption, tea and coffee consumption should also be reduced, ”he said.
Dietician Bahtınur Yılmaz, who warned that when you sit at the table with blood sugar falling at iftar and eat quickly, more calories than necessary will be taken in a shorter time, drawing attention to the fact that this may cause both indigestion and weight gain; He suggested that as much food should be consumed.
“SOUP MUST HAVE IN THE IFTAR MENU”
Dietitian Bahtınur Yılmaz listed what should be included in a sample iftar menu as follows:
“Iftar should definitely be soup. After fasting with water or dates, you should continue with soup and take a break for 10-15 minutes before starting the main meal. In the main course, meals cooked with not too heavy olive oil should be preferred, saturation should be provided with plenty of salad and yoghurt should be included in the meal. Whole wheat bread can be preferred instead of white bread and pita, and bulgur can be preferred instead of pasta. In this way, a more balanced and healthy meal will be created. “
Dietitian Bahtınur Yılmaz, who suggested choosing milk desserts or fruit after 1-2 hours instead of desserts with heavy syrup after iftar, stated that a lighter meal would be obtained in this way.
“EAT BULGUR INSTEAD OF PILAV PASTA”
Dietitian Bahtınur Yılmaz explained some general dietary rules that should be considered during Ramadan as follows:
“Make sure you get up for sahur and make a light sahur. Take a break at iftar and eat slowly. Take a brisk walk after iftar, this will also help your digestive system. Consume at least 2 liters of water from iftar to sahur. Limit tea and coffee consumption. Choose whole wheat bread instead of white bread, and bulgur instead of rice and pasta. Make sure you have dried nuts on your table, it will make you feel fuller. Constipation may occur due to the change in diet, be sure to include vegetables and fruits in your meals except for plenty of fluids. Limit the consumption of foods that will keep you thirsty during the day, such as delicatessen products, pickles and olives. When cooking, use olive oil instead of butter, tallow, lard, margarine. Prefer grilling, boiling and baking instead of cooking methods such as frying and roasting. “