Holidays have a special meaning for everyone as they are the days when all family members come together and large tables are set. Even though there are no holiday visits this year due to the pandemic, the preparations for the meals of the household begin days in advance. It is possible to see almost all kinds of delicious meats and desserts on the tables where tradition is not broken. However, excessive consumption of meat in a short time causes significant problems, especially in people with chronic diseases such as heart, diabetes, kidney and high blood pressure. For this reason, it is important to consume red meat in limited portions and by paying attention to some rules.
Cooking technique is important
Emel Terzioğlu Arslan said, “Studies show that individuals who consume meat cooked with cooking methods such as frying or roasting have a higher risk of developing colon and stomach cancer. The decrease in fiber intake due to the decrease in vegetable consumption in addition to meat triggers this risk. For this reason, it is safer for health to use boiling, oven and grilling methods in cooking red meat.
What should be the proper nutrition during the feast of sacrifice?
1) Try not to skip meals and to consume three main meals. Skipping meals lowers blood sugar, making you feel more hungry.
2) Try to consume the prepared preparations in very small portions.
3) Avoid sherbet desserts and candies, especially baklava, as much as possible. Make sure that the meals after the meals you consume sweet should be vegetable-based, less calorie and lighter.
4) Take care to consume fresh fruit instead of sweets with syrup, and try to consume foods such as ayran, yogurt, kefir or raw almonds, walnuts, hazelnuts for a more balanced rise in blood sugar.
5) Animal meat slaughtered on the feast day is usually cooked and consumed within a few hours. However, the hardness of the meat of newly slaughtered animals creates difficulties in both cooking and digestion. It causes problems such as bloating and indigestion in the stomach. Especially individuals suffering from stomach ailments should not consume meat without waiting for 24 hours.
6) Make sure to separate the meat from visible fat. Even if the meat is separated from its visible fat, it still contains 20% fat. Therefore, reduce the frequency and amount of red meat consumption.
7) Cook meat slowly and at low heat, and always consume vegetables and salads rich in vitamin C.
8) Avoid fatty meats prepared by roasting and frying.
9) If the meat will be barbecued; charred meat always carries a cancer risk. Being close to the fire causes the loss of vitamins such as B1, B12 and folic acid. For this reason, make sure that there is at least 15-20 cm between the cooked meat and the fire.
10) Drink at least 8 glasses of water a day.
11) Prefer yoghurt, ayran and tzatziki instead of acidic and carbonated drinks at meals.
12) Limit the consumption of tea and coffee. Since these drinks have a high caffeine content, they can cause many problems such as insomnia and palpitations.
13) Increase exercise. Walk to your destinations and try to use the stairs instead of the elevator.