Many of us are going through different, difficult and complex days that we have never experienced before. Unfortunately, while our country, like the whole world, is struggling with the COVID-19 epidemic, Ramadan, the sultan of 11 months, is approaching. Dietician Emel Terzioğlu Arslan, who says that it is possible to fast without lowering immunity, says that even though long periods of hunger will occur while fasting, she says that she can meet the energy and nutrients we need by balancing the number of meals and what we eat during this period.
Although Ramadan this year coincides with the days when the days are long and the temperature is relatively low, it coincides with the days when we are trying to cope with the corona virus. On the one hand, people want to fast to fulfill their prayers, on the other hand, they are afraid of weakening their immune system against the virus.
Drink plenty of water between iftar and sahur
“The importance of water in our vital functions is inevitable” Emel Terzioğlu Arslan said , “The fact that Ramadan coincides with long days this year also increases fluid loss. For this reason, we should evaluate the time between iftar and sahur correctly and ensure adequate water intake, both physically and metabolically. “We must protect our health. It is also important to consume plenty of water to remove microbes from the body.” He speaks as
It is very important to balance the number of meals
The number of meals in Ramadan is sahur and iftar Emel Terzioğlu Arslan said that there may be times when we cannot get enough of the energy and nutrients we need. Putting two snacks between these two main meals relaxes you. In these snacks, foods such as fruit, milk or yogurt, raw nuts (almonds, walnuts, hazelnuts, etc.) can be consumed without exceeding the portion sizes. Dessert consumption should be limited to 1-2 days a week and milk and fruit desserts should be preferred instead of sherbet desserts. says .
Start your fast with water and soup
It is normal to have a high craving for food when you sit at the iftar table because you have been hungry for a long time. In order to prevent this situation, starting the iftar with small snacks (soup, etc.) and then switching to the main meal will help protect your stomach health while saving you from overeating. Eating too much at iftar can also cause you to experience digestive problems. He says that if we pay attention to eat little by little to avoid these, it can protect both the health of our stomach and the health of our digestive system.
Beware of bread consumption
Arslan, who says that one of our biggest weaknesses is undoubtedly warm Ramadan pitas with their delicious smell in Ramadan, but he pays attention to the amount while consuming. There are benefits. When pita, which is high in energy density, is consumed in excess, it can cause us to take unnecessary calories and cause unwanted weight gain. It should not be forgotten that a high Body Mass Index (BMI) can also cause a weakening of the immune system. In addition, since pita is made from white flour, blood sugar will rise and fall quickly, causing hunger and an increase in sweet cravings. He underlines that although it changes according to the content of the menu, it is beneficial to be limited to pita as much as a palm in iftar.
Never skip suhoor
Most people prefer to just drink water and go to bed instead of getting up for breakfast in Ramadan. However, Arslan said that this behavior causes the hunger situation to prolong during the day. The immune system may also be weakened. He underlines that in order to avoid such situations, it would be right to get up for sahur and have a good breakfast that includes protein (eggs, cheese, milk or yogurt) and foods high in fiber (vegetables, whole grain foods).