Giving information about healthy nutrition during Ramadan, Gastroenterology Specialist Assoc. Dr. Gözde Derviş Hakim said that meals should be eaten in small portions, with meals shifting to evening hours. Assoc. Prof. noted that they recommend starting iftar meals with small portions, taking a break for 15-20 minutes, and then moving on to the main meal. Dr. Hakim said, “When we sit at the table while we are hungry and attack everything quickly, our low blood sugar suddenly rises. Instead, we must ensure that it rises slowly and our insulin release is balanced. After breaking the fast with water, dates or olives at iftar, continue with a bowl of soup or a light snack.” “After resting for 15-20 minutes, we can consume grilled meat, chicken, fish or boiled foods. In addition, we can consume grains and legumes such as beans, which we know are rich in fiber. Instead of white rice, bulgur pilaf or multigrain pasta can be on the iftar table.” used.
‘THERE IS A LONG PERIOD UNTIL SAHUR’
Pointing out that dessert is a must on the table, Assoc. Dr. Judge recommends consuming desserts in the form of milk or fruits rich in fiber instead of heavy desserts with sherbet and said, “If we have dessert after an hour or two, rather than right after the meal, our metabolism will not be disrupted. There is a long period until sahur. We definitely want them to add the snack.”
Walnuts, almonds or grapes can be consumed as a snack. This is how we want them to complete the transition. Water is very important. Because our body stays dehydrated all day long. We definitely want them to consume 2-2.5 liters of water, that is, 10-14 glasses of water.
Since tea and coffee have a dehydrating effect on the body, it is beneficial to consume them as little as possible. “Instead, they can consume foods such as herbal tea, linden, rosehip and freshly squeezed orange juice and fruit juice.”
‘MUST GET UP FOR SAAHUR’
Assoc. Prof. stated that it is very harmful to continue the day without having sahur and recommends consuming foods rich in protein and fiber at sahur. Dr. Judge said, “When sahur is not made, the fasting period of 17 hours reaches 20 hours. The metabolism changes the balance of carbohydrate, protein and fat burning. Weakness and drowsiness begin. One must definitely wake up for sahur. There may be people who feel very hungry when they have sahur.
If we consume more protein and fiber-rich foods at sahur meal, then we will be more energetic and dynamic during the day as we will slow down the rate of stomach emptying. Foods that are both juicy and rich in fiber, such as tomatoes and cucumbers, as well as protein-rich eggs, cheese and milk, are suitable for sahur breakfast. “But those who think they are not full this way can eat bulgur pilaf and yoghurt along with grains, protein and fiber-rich foods such as beans, chickpeas and meat.”