Is Fasting During the Coronavirus Pandemic?

Eating a balanced and healthy diet is one of the basic rules of staying healthy. At Ramadan tables; It is necessary to pay attention to maintain a balance in terms of protein, fat and carbohydrates, as well as to limit salt and sugar, and to consume vegetables and fruits, which are natural vitamin stores, as much as possible. Recent studies have shown that; Intermittent fasting diets support immunity and have many beneficial effects on gut health. You can eat a balanced diet by fasting, and take your vitamin C and D supplements to support your immunity after iftar, and continue to fast and protect yourself from coronavirus. If you eat this way, create a healthy plate model and replace the water the body needs, your immunity will remain strong and your resistance to diseases will increase.

How should we eat in Ramadan?

The decrease in the number of meals, the prolongation of the hours between meals and, in addition, the increased water and mineral losses as a result of the month of Ramadan coinciding with summer cause changes in metabolism. After about 16 hours of fasting, intensely stimulating the stomach can cause many health problems in the body, especially in the digestive system. Just as it is wrong to eat too much at once with the effect of intense hunger, maintaining the state of hunger can lead to similar health problems such as weakness, fatigue, irritability, carelessness, bloating, and indigestion. However, not getting up for suhoor, which will help the person to calm down the thirst and/or hunger feeling during the day before long-term hunger, will also cause some problems such as a decrease in blood sugar, a more intense feeling of hunger, restlessness and irritability during the day. For all these reasons, it is recommended that people do not skip sahur and iftar, and eat as much as possible in these meals. Pulp intake should not be overlooked during Ramadan. Vegetables and fruits should be consumed both at sahur and iftar.

Which foods help us stay fuller?

  • Whole wheat, rye and bran bread Brown bread varieties such as brown bread prevent the rapid rise of blood sugar and prolong the feeling of satiety. The amount of bread consumed may vary according to the physical characteristics of the person.

  • Especially Boiled egg It is a protein source that gives a feeling of fullness for a longer time. 1-2 boiled eggs can be consumed in sahur. Individuals who like boiled eggs can consume 1 teaspoon of oil-prepared omelette or menemen. With feta cheese or curdPrepared omelette varieties can also be preferred.

  • Oilseeds such as walnuts, almonds and hazelnuts They are also nuts that provide saturation for a long time. It can be consumed in sahur by paying attention to the portion sizes.

  • Milk and yogurt It is also among the foods that give satiety. Consuming 1 glass of milk, 1 glass of buttermilk or 1 bowl of yoghurt at the sahur meal is effective in keeping the blood sugar in balance and making the feeling of fullness last longer.

  • Dried dates, dried figs and dried apricots may also be preferred. However, attention should be paid to the amount of dried fruit so that the calories are not high. Constipation complaints can be seen frequently as the diet changes during this period. Especially 2-3 dried apricots can be consumed to prevent digestive problems. Dried dates are also rich in fiber and give a feeling of satiety for a long time.

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