Stating that there is no food that can prevent or treat the risk of transmission of coronavirus alone, Dyt, Nutrition and Diet Specialist. Havva Kılınç drew attention to the importance of having a strong immune system. Saying that strong immunity is possible with diet, physical activity and regular sleep, Dyt says. Havva Kılınç gave information about fasting and nutrition during the coronavirus process.
“IMPORTANCE TO FOOD DIVERSITY IN SAHUR AND IFTAR”
Explaining that while fasting during Ramadan, Dyt should also fight against coronavirus. Havva Kılınç said the following:
“During the month of Ramadan, there are important points to be considered in nutrition in order to keep the immune system strong and the body to be more resistant to coronavirus. It is important to make liquid and correct food choices in the menu content in suhoor and iftar and the time interval from iftar to sahur. Meal ingredients should contain sufficient amounts of all kinds of food groups (vegetables, fruits, grains, meat, eggs, legumes, milk and products). The amount of protein, energy, vitamins and minerals needed on a daily basis does not change during the month of Ramadan. Therefore, during this period, attention should be paid to the consumption of foods in all food groups. Thus, the immune system against coronavirus is kept strong. Fasting with low physical activity causes bowel movements to slow down due to both prolonged hunger and thirst. In order not to have constipation problems, raw vegetables and fruits should be consumed at sahur and iftar, legumes (lentils, chickpeas, dry beans, kidney beans) and vegetable dishes with olive oil should be prepared 2-3 days a week.
“MINIMUM 2 LITERS OF WATER SHOULD BE DRINKED”
Dyt said, ‘Care should be taken to consume a minimum of 2 liters of water between iftar and sahur’. Havva Kılınç said, “One of the most important rules in Ramadan is to make sahur. The most important food you will add to your meal is egg, which is also a well-digestible protein. Since staying hungry for a long time will increase the appetite and satiety threshold, much more food than is consumed is consumed rapidly. For this reason, consuming foods by chewing thoroughly without rushing will have positive effects on health as it will control body weight. You can evaluate iftar as two meals. Waiting for 15-20 minutes after iftar is important for both digestion and controlled nutrition. Snacks should be made 1-2 hours after iftar to avoid metabolic slowdown. Powerful antioxidant
The fruit, which has an important role in immunity with its ingredients, should be included in the appropriate portion. Time should be reserved for 30-45 minutes of light-paced walks after iftar.
“MEALS SHOULD NOT BE TOO FAT”
Dyt. Kılınç said, “Too much oil should not be used in the preparation of meals and fatty foods should not be consumed. As the consumption of traditional foods increases during the month of Ramadan, the consumption of cholesterol-rich red meat, butter and offal increases and the consumption of white meat such as chicken and fish decreases. Therefore, individuals, especially those with cardiovascular disease, should pay attention to their cholesterol and saturated fat consumption. Instead of these, vegetables, fruit and cereal bread that are easy to digest and contain pulp that can stay in the gastrointestinal system for a long time should be preferred, and frying method should be avoided in the preparation of meals. Excessive consumption of sweets should be avoided. For dessert, fruit and milk desserts should be preferred instead of desserts with sherbet as much as possible. At the point where you pay attention to these substances, you will both support weight control and prevent your immune system from falling ”.