Demirel, whose views were included in the statement made by the university, explained that it is important to eat 3-4 meals in Ramadan, including light iftar, dinner, sahur and snacks.
Demirel noted that foods with high fiber content should be preferred and stated that the daily diet and number of meals of fasting people changed with the month of Ramadan.
“SAHUR MEAL MUST NOT SKIP”
Emphasizing that fasting people should pay more attention to their nutrition due to the long hunger period, Demirel said:
“Due to the lack of daily water and food consumption during fasting, the rate of metabolism may slow down. In order to maintain an adequate and balanced diet in Ramadan, it is necessary to complete at least 2 meals and not to skip the sahur meal. After a long hunger, suddenly filling an empty stomach can cause sudden blood pressure and sugar spikes, stomachache. It can cause intestinal and intestinal disorders.Therefore, it is important to eat the foods needed throughout the night from the time of iftar to intermittently. Care should be taken to organize the meals as 3-4 meals, including light iftar, dinner, sahur and snacks.
It should not be forgotten that not getting up for sahur or drinking only water at sahur is harmful. Intention to drink only water in sahur causes fasting blood sugar to drop earlier in the day and accordingly the day to pass more inefficiently. A slowed metabolism can also cause weight gain.
Demirel continued:
“Eating food fast during iftar increases the risk of indigestion and reflux. Food should be consumed slowly and chewed thoroughly. To prevent this, iftar should be started with light foods such as soup and continued with a low-fat meat meal, vegetable meal or salad, yoghurt after 15-20 minutes. “As the main course, grilled, boiled and baked dishes should be preferred. Instead of foods with a high glycemic index such as white bread and rice, which raise blood sugar quickly and then lower it quickly, fibrous foods such as bulgur pilaf, whole wheat flour bread or whole wheat pasta should be preferred.”
“Drinking Plenty of Water Between Iftar and Sahur”
Emphasizing the importance of drinking plenty of water between iftar and sahur, Demirel stated that at least 2-2.5 liters of water should be drunk in order to maintain the body’s water balance.
Demirel, who suggested that milky desserts such as rice pudding, gullaç, pudding or fruit desserts should be preferred instead of excessive sherbet and fatty desserts, said, “The most important point to be considered is the amount eaten, the time eaten and the frequency of eating. It would be better to eat the dessert two hours after the meal.” made its assessment.
Demirel stated that heavy meals should not be preferred in sahur and continued his words as follows:
“If sahur consists of heavy meals, the foods consumed turn into fat faster at night because the hormonally metabolic rate decreases. A breakfast or soup consisting of high protein foods such as milk, yoghurt, cheese, eggs, low-fat vegetables and legumes, and whole grain bread at sahur. “One meal should be preferred. Excessively fatty, salty and heavy meals should be avoided. Excessively spicy and oily food choices at sahur may make it difficult to go back to sleep.”
Demirel explained that in order to prevent constipation that may occur due to changes in the diet, foods with high fiber content such as legumes, whole grains, vegetables should be consumed in meals, and fresh and dried nuts such as walnuts, hazelnuts and almonds should be consumed in snacks.
Stating that taking short walks after the iftar meal will help digestion, Demirel recommended that people with chronic diseases consult a physician in order to prevent health problems that may occur before fasting.
Source: AA