Healthy Diet in Ramadan

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Healthy nutrition at Ramadan

As the month of Ramadan in people’s eating habits are changing and not eat during the day much attention is given to the Iftar and Suhoor. Excess calorie foods can lead to weight gain after fasting for a long time and evening defeated. A long open die than eat too much beat reflux, indigestion, there may be health problems such as constipation and headaches. Healthy (adequate and balanced) the month of Ramadan as well as in every period of life, nutrition is also very important. nutritional needs of the people has not changed the month of Ramadan iftar sahur breakfast can be replaced instead of the dinner. people without any health problems; applying a healthy diet program without suffering health problems, be given weight in the month of Ramadan. Diabetes, hypertension, heart disease, chronic kidney disease and gastrointestinal disease should consult a doctor who can not keep fasting.

HEALTHY NUTRITION ADVICE in Ramadan

In -Ramaz meals that are sahur and iftar of Ramadan and then 1-2 with 2 main meals including snacks should be regulated as

After the iftar meal instead -A big meals every one to two hours and should be eaten in small portions into little at a time.

– Dishes to look no stomach left open for a long time should be eaten slowly and chewing thoroughly.

Making the holding -Oruç sahur is important for the protection of health. sahur milk, yogurt, cheese, or soup with a light breakfast of protein-rich foods like eggs, eat light foods like vegetables should be preferred. Sahura excessively fatty, salty and bakery foods should be avoided heavy meals.

  After opening with a 1-2 olive or palm fasting in -İftar cheese, tomatoes, containing a small breakfast or continue with light foods such as soup; 15 to 20 minutes and break for half an hour. Then meat or meat and vegetable dishes, salad and a dinner with a few slices of bread can be consumed. White bread, instead of the glycemic index of foods high in raising blood sugar and rice rapid whole wheat bread, bulgur, whole wheat pasta, dry legumes (beans, chickpeas, lentils, kidney beans, etc,), such as low glycemic index, plenty-fiber foods should be preferred.

After -İftar heavy syrup rather than overly sweet fruit pulp or milk-based desserts (güllaç, custard, rice pudding, pudding or ice cream) it should be preferred.

-Ramaz cook their meals in the method are also very important. Especially grilled, boiled, steamed or oven cooking methods should be preferred, or roasted .Kızartıl prepared food should be avoided.

Feeding may include changes that occur depending on the pulp and inactivity rich whole grains to prevent constipation (whole wheat, wheat etc), pulses, vegetables and fruits should be preferred.

-Oruç Holding the body for a long time should be given to drink plenty of water regularly between iftar and sahur to be deprived of it. water instead of fizzy drinks, fresh fruit juice or buttermilk should be preferred sugar compote.

Immediately after the television or computer to go against the -Ramaz career iftar dinner, relax on the sofa instead, to walk short distances with little movement to be useful for digestion.

SAMPLE MENU in Ramadan

1.ME the SAMPLE

DEVELOPMENT of: 1 cup milk or yoghurt + 1 portion of fruit

SAH: Tea, green tea, lemonade or compote

2 to 3 slices of cheese (2 slices of cheese or 1 egg + 1) (very low-fat cheese omelette)

Cold cuts, tomatoes, cucumber, green pepper, parsley, arugula, watercress, etc. + 1 cup vegetable dish

2-3 thin slices of whole wheat bread (toasted or too little fat can be skimmed fritters)

RAMADAN: 1-2 Number olive or palm

1 bowl of soup, 1-2 slices of bread, salad

DINNER: meat 2-3 meatballs, chicken or meatballs (grilled, boiled or prepared by oven method))

1 Plate z.yağl vegetable meal plenty of salad +

1 cup yogurt or tzatziki

2-3 thin slices of bread (or 5 to 6 tablespoons rice or pasta)

1 serving of fruit

NIGHT: 1 cup milk or yogurt + 1-2 + 2-3 servings of fruit a whole walnuts

2. SAMPLE MENU

SAH: 1 cup of milk or yogurt

5-6 tablespoons cereal

1 serving of fruit + 3 whole walnuts or 15 almonds or hazelnuts

RAMADAN: 1-2 Number olive or palm

1 slice of cheese, 1 slice of bread or 1/8 pita, tomato, cucumber, 1 slice of watermelon

EVENING: 1 dish of meat and vegetable dishes or dry beans meal

1 cup yogurt, lots of salads

2-3 thin slices of bread (or 5-6 tablespoons of rice or pasta)

1 serving of fruit

NIGHT: 1 serving of dairy desserts (güllaç, ice cream, pudding, pudding, custard, etc.).

3.ME the SAMPLE

SAH: 1 bowl of soup

1 dish of meat and vegetable dishes, 1 cup yogurt

plenty of salad

1-2 slices of bread or 5-6 tablespoons of rice or pasta

RAMADAN: 1-2 olives, 1 slice of cheese

1 bowl of soup, cold cuts, tomatoes, cucumbers, 1 slice of bread or 1 square pita

EVENING: 1 dish or stuffed with meat or vegetables wrap

1 cup yogurt, salads

2-3 slices of bread or 5-6 tablespoons of rice or pasta or 1 slice of low-fat donuts

1 serving of fruit or grain unsweetened compote

NIGHT: 1 cup milk or yogurt + 1- 2 servings of fruit

Dietician Sabiha Sharp

Academic Hospital