NUTRITIONAL RECOMMENDATIONS IN RAMADAN;

Adequate and balanced nutrition is one of the most important factors in every period of our lives. Those who fast during the month of Ramadan; Due to the decrease in the number of daily meals and changes in their diet, they tend to consume more food psychologically because they switch to a normal diet during the feast. Problems with overeating are inevitable after the holidays. Overeating, heavy pastries, and over-consumption of sweets during the holiday will cause various discomforts in our other organs, especially in our digestive system.

For this reason, it is necessary for people to consume consciously by paying attention to the treats offered during holiday visits.

WHAT WE SHOULD ATTENTION TO DURING AND AFTER RAMADAN

  • Adequate and balanced nutrition in every period of life is essential for maintaining health. For this reason, the foods in the four food groups should be taken in an adequate and balanced amount in 3 main meals and 3 snacks. in the dairy groupmilk, yoghurt; in the meat groupmeat,chicken,fish,eggs,cheese, Dry beans ; Vegetable and fruit group T in the barn group bread, bulgur, rice, pasta, etc. It is recommended that foods be consumed in sufficient quantities at each meal in the amount that the person should consume.
  • Do not suddenly increase the amount of food to be consumed with the end of Ramadan. It should be remembered that it should be fed less and often.
  • The day should start with a light breakfast on the morning of the feast. Foods cooked by frying and roasting method should not be consumed.
  • Food should be well chewed and eaten slowly.
  • Despite the persistent attitudes of the environment during the Ramadan holiday, excessive food consumption should be avoided as much as possible.
  • Especially if sweet consumption is very desired during the holiday; Instead of consuming desserts with sweets, chocolate, dough and syrup, you can choose desserts such as milk desserts and fruit salad.
  • During the month of Ramadan, an average of 2-2.5 liters of water should be drunk per day to replace the fluid loss that may occur in the body due to the decrease in water and fluid consumption, and liquid foods such as ayran and low-sugar compote should be added to the meals in order to increase fluid consumption.
  • Adult individuals should consume 5 servings of vegetables and fruits per day. It will be beneficial in preventing digestive system disorders such as constipation due to fasting during the month of Ramadan. Fiber for the regular functioning of the digestive system and to prevent constipation (pulp)Vegetables, fruits and legumes with high content should be consumed. (pulp)These foods with high content also prevent the rapid rise of blood sugar.
  • Diabetes (candy)It is very important for those who have chronic diseases such as cardiovascular diseases and high blood pressure to pay attention to their diet during the holiday.
  • It is recommended that especially the elderly and blood pressure patients should pay attention to their tea and coffee consumption throughout the day, avoid consuming more than 2 cups of coffee a day and consume herbal teas.
  • Regular physical activity every day has a positive effect on physical and mental health. It helps to increase the metabolic rate, which slows down due to fasting.
  • When buying and buying sugar and sugary products in amounts that will not be excessive, care should be taken that they are permitted by the Ministry of Agriculture and Livestock, that their expiration date has not passed and that their packaging is intact.

Related Posts

Leave a Reply

Your email address will not be published. Required fields are marked *