Nutrition and Diet Specialist Renan Güneş, iftar RamadanHe recommended that the indispensable pita should be consumed only one handful and to be suspended for 10-15 minutes after the soup for a sense of satiety. Dietitian Sun, the main nutritional errors in Ramadan after a long time to consume foods very quickly, not to control portions and not to consume enough water listed.
Nutrition and Diet Specialist Renan Güneş emphasized the importance of adequate and balanced nutrition in iftar and sahur in order to keep the immune system strong in Ramadan. He gave important information not only to feed the abdomen, but also with a healthy and balanced meal, to complete his fasting in a healthy way without feeling fatigue, weakness, thirst and most importantly. Decrease in calories taken from nutrients or collecting a certain meal limiting energy expenditure and decreasing the rate of metabolic Dietitian Güneş, “After a long time hungry to consume foods very quickly, not to control the portion, not to consume enough water is a few of the most common mistakes. With the slowing of the speed of Ramadan weight increases can be seen, “he said.
“Sugar foods should not be preferred in sahur”
In the month of Ramadan, hypertension, diabetes, heart diseases, such as chronic discomfort, pregnant and nursing women, cancer patients and continuous drug users that are a risky group of Dietitian Sun, these people must consult their doctors and dieticians, he said. Food selection, high protein content, healthy carbohydrate containing, high pulp content, can prevent hungry during the day, will not exhaust digestion and low salt ratio to prevent sesame nutrients underlining the dietitian sun. For safety or raw nuts can be preferred because of the fresh or mineral content that strengthens the blood sugar.
“Take a 10 -minute break after iftar soup”
If the iftar with palm or olives after opening 1-2 glasses of water to drink and slowly eaten Dietitian Güneş, “Then should be continued with soup and if possible 10-15 minutes should be interrupted. This will create a sense of satiety. If the meat group is to be preferred as the main course, the meat group is not preferred, the grilled or oil-free oven should be preferred. It will relieve the digestive system as a vegetable food or salad for the season. “
“The pide must be consumed up to a handful”
Stating that they always recommend cereal bread as a source of carbohydrates, Dietitian Güneş said, “The unchanging flavor of the month of Ramadan must be consumed up to a handful of the pide. pide Instead, pasta or bulgur rice made of whole wheat flour can also be consumed. It can be consumed with yogurt, buttermilk and teded food. 1-2 hours after iftar, fruit and yogurt, 10-15 raw nuts or 1 small bowl of milk can be consumed with milk. You can consume teas like fennel that facilitates digestion, can be provided to control your blood sugar by putting cinnamon in it, “he said.
Dietitian Sun During the month of Ramadan, heavy -fat food, fried foods, very salty and very sweet food, sausage, salami, sausage, bacon, such as foods such as said. During the fasting period, antioxidants and vitamin C source vegetables and fruits increase the body by increasing the immunity by drawing attention to the fact that garlic, onion, especially ginger and turmeric spices such as the immune system positively affected and can be consumed easily. He emphasized that intestinal flora is another way to strengthen immunity and emphasized the importance of probiotic foods and probiotics.
“Drinks such as tea and coffee do not replace water as they throw water out of the body”
Underlining sufficient water consumption, dietitian Sun, “enough water to consume enough water, the absorption and digestion of nutrients is very important. In order to prevent the occurrence of edema and constipation in the body, iftar and sahur necessarily vary from person to person, but 2-2.5 liters of water should be consumed.
Walk after iftar
1-2 hours after iftar 30 minutes to 1 hour to recommend a paced dietitian sun exercise increasing the intestinal movements by increasing the problems of constipation said. Stating that regular sleep is indispensable for the immune system, Sun, “Sleeping during sleep during the night is important to sleep at night. Melatonin positively affects the immune system,” he said.
(UAV)