What should I pay attention to in order not to gain weight in Ramadan?
The long periods of hunger between the sahur and dinner during Ramadan, where the number of meals and hours go far beyond the usual rhythm of the body, cause irregularities and falls in the blood sugar. , Forgetfulness, Pensiveness, Carelessness, Tendency to sleep, Irritability, also leads to reductions in work efficiency, reduced learning and understanding. Gastric acid secretion increases as a result of long empty stomach and indigestion, bloating, sourness, such as various digestive system complaints are seen. Especially as the iftar clock approaches, symptoms such as irritability, sudden outbursts, poor concentration, headache, nausea and weakness increase. After a long hunger period (15-16 hours), high amounts of nutrients are consumed at a single meal and at rest periods. This leads to disorders of the digestive and circulatory systems, reduced metabolic rate, and reduced daily energy consumption. After slowing metabolism, weight problems occur and individuals who have previously had problems such as ulcers and reflux have increased complaints especially after long periods of fasting. Eating fast and consuming food without good chewing causes gas and indigestion, which are the most common problems in this period.How should we feed and pay attention to what?Long-term periods of hunger, slowing metabolism to minimize the negative effects of the body, to reduce the quality of life to prevent health problems during the month of Ramadan, a number of changes in nutrition should be made. The most sensitive aspect of the concept of fasting in terms of nutrition is the changes that the body makes in the working order due to the starvation for a long time. Therefore, it is of great importance for the health of Ramadan to get up to sahur. In the absence of sahurah, the body remains hungry for very long hours, and eating time is limited to a few hours. It is important to pay attention to the type and amount of foods eaten in this limited time in order to minimize the negativities that may occur in our bodies. It will be possible to spend the month of Ramadan more vigorous and healthier. During the month of Ramadan our nutrition program; metabolic rate will decrease and our movements will decrease according to the normal time we need to regulate.Suhoor foods with high nutritional value should be preferred!In order to prevent the decrease of blood sugar and excessive food consumption in fast-breaking due to long-term hunger, suhoor meal consisting of slowly digested and high nutritional value should not be neglected. It is extremely inconvenient to fast only with iftar meal without getting up to the Sahur. Sahur is the meal that prepares the person to fast during the day. Suhoor absorption, which is slower than other foods, which increases blood sugar more slowly and keeps satiated foods such as milk, cheese, yogurt, eggs, or foods that consist of these foods should be consumed. can. In suhoor and iftar, the intake of water and other liquids during the period between iftar and sahur is very important. The total amount of water to be taken should be 8 - 10 glasses. To increase fluid consumption, soup can be preferred as the first meal in iftar. In order to reduce the burden of eating more than one meal at a time, iftar can be consumed by dividing into two meals instead of single meals. It is also necessary to pay attention to eating slowly and in small portions, avoiding fast and excessive food consumption.It is possible to complete Ramadan without weight gain!Many people ended with the increase in weight Ramadan month without reducing your energy, without encountering negativity in your health and if you want to spend your weight to take into account the following recommendations. For example, bread (whole grain, rye, bran ...) and low-fat cheese with a glass of milk or buttermilk or yogurt next to your toast, yogurt, vegetables, such as tomatoes, cucumbers and fruit foods such as vitamin store can create a healthy sahur menu. Do not suddenly load into the stomach. You can start your meal with a light soup and 1 slice of bread / pita for a while (at least half an hour) and add meat, chicken, fish and some olive oil or salad with yoghurt / ayran or cacık. Support your slowing metabolism by adding snacks. If you want to consume dessert, you can consume light desserts (fruit desserts, milk desserts, ice cream) after a rest of 2 hours after iftar. Along with water, buttermilk, freshly squeezed fruit and vegetable juices, soup, compote, you can increase your liquid intake with drinks such as blood sugar. Wholemeal bread, multi-grain bread, rye bread, whole wheat pasta, whole wheat rice, bulgur, vegetables, fruits, legumes, walnuts, nuts, almonds by consuming high-fiber nutrients you can support the operation of your digestive system, which provides support for vitamins and minerals. weight. By consuming at least 5 servings of vegetables and fruits every day, you can meet the increasing nutrient requirement of your body and contribute to your health. Exercise regularly to accelerate your slowing metabolism and prevent weight gain.