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Nutrition recommendations from the Ministry of Health during Ramadan – health news


Ramadan With the arrival of the bear, there will be differences in eating habits. The question on many citizens’ minds is how to eat right. Ministry of Health published an announcement on this subject and explained how a correct and healthy diet should be during Ramadan.

Pandemic In the statement, which stated that attention should be paid to the conditions, “Our citizens, Covid-19 Due to the epidemic, it should act in accordance with the measures taken to prevent the spread of the pandemic. Dietary recommendations should be taken into consideration in Ramadan, crowded iftar tables should not be set up and maximum attention should be paid to social distance rules ”.

It was underlined that fasting citizens should pay attention to adequate and balanced nutrition during Ramadan. For sahur, you can have a light breakfast consisting of foods such as milk, yoghurt, cheese, eggs, and whole grain breads, or choose a meal consisting of soup, olive oil dishes, yoghurt and salad. Those who have excessive hunger problems during the day should consume foods such as dry beans, chickpeas, lentils, bulgur pilaf that delay hunger by prolonging the emptying time of the stomach; It will be appropriate to avoid excessively fatty, salty and heavy meals and pastries. Since blood sugar is very low during iftar, there is a desire to consume large amounts of food in a short time. One of the biggest mistakes is to consume large amounts of food very quickly. When eating too fast, there may be a health risk and may pave the way for weight gain in the coming days ”.

“PAY ATTENTION TO LIQUID CONSUMPTION”

Emphasizing that water consumption is the most important factor in the information text published, “Attention should be paid to liquid consumption. If enough fluid is not taken, health problems such as fainting, nausea and dizziness may occur as a result of water and mineral loss. At least 2 liters of water should be drunk between iftar and sahur, however, beverages such as ayran, freshly squeezed fruit and vegetable juices, and plain soda should be consumed to meet the liquid needs.

The following statements were made in the continuation of the recommendations made by the Ministry:

“Slow-digesting protein and fiber foods, whole grain products, dried legumes, dairy products, eggs, honey, fresh vegetables and fruits, sugar-free compote or compote, dates, walnuts, which do not increase blood sugar suddenly during iftar and suhoor, provide a feeling of satiety for a long time, Unroasted hazelnuts or almonds should be preferred. Refined products, pastries made of white flour such as cakes, pastries and cookies, and sugary foods should be avoided.

Iftar should be started with breakfast foods such as cheese, tomatoes, olives or light meals such as soup. Instead of large portions at a time, small portions should be preferred every time after iftar. Eating raw or undercooked animal products should be avoided, and well-cooked foods should be bought. If dessert is to be eaten after iftar; milk desserts or fruit, compote and compote should be preferred.

“VITAMIN D CAN BE TAKEN AS A FOOD SUPPORT”

While fasting, it is important to consume vegetables rich in antioxidant vitamins such as vitamins A and C, which strengthen your immune system, as well as fruits such as oranges, tangerines and apples, which are abundant in winter. Vitamins E and D also play an important role in strengthening immunity. Vitamin D is a vitamin produced by the skin with sunlight and is not found in many foods. In cases where it is not possible to benefit from the sun especially in winter, vitamin D can be taken as a nutritional supplement.

Vegetables, legumes, oil seeds, fruits and probiotic products, yoghurt, buttermilk, boza, tarhana, turnip juice, pickles are foods that should be consumed to strengthen the immune system. High blood pressure patients should be careful when consuming very salty foods such as turnip juice and pickles. Tobacco and tobacco products should not be used, teeth should definitely be brushed during iftar and sahur. “

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