Gelisim News

Do not make the following mistakes while fasting!

The changes occurring in the nutritional habits as a result of the incoming month Ramadan may cause some problems in the digestive system. Prof. Dr. Züleyha Akkan Çetinkaya indicated that it was possible to pay attention to some points and bring such complaints to minimum level.

MOST FREQUENT MISTAKE TO SKIP THE PRE-DAWN MEAL IN RAMADAN

Prof. Dr. Züleyha Akkan Çetinkaya from the Department of the Nutrition and Dietetics of the Faculty of Health Sciences of the Istanbul Gelisim University (IGU) said that one of the most frequent mistakes, made in this respect, was to eat something from the iftar (evening meal during the Ramadan) up to the pre-dawn meal during the same period of time and extension of the period of hunger and leaving the body without water further added: ‘’It is absolutely necessary to have food and fluid intake at the pre-dawn meal (in sahur). It is possible to have a breakfast including cheese, egg, tomato, cucumber and brown bread. The nourishment with the alternatives such as cracked wheat pilaf, macaroni and couscous, made of brown bread, yogurt, 1 portion of fruit compatible with the season will both help meeting the daily amount of energy and in the meantime, support the fibrous intake and prevent the constipation.’’

She also warned that the dry fruits such as almond, walnut and so on, extended the period of the feeling of fullness and become useful for health as a result of oils, contained by them, and it was necessary to consume the portion amounts of the dried fruit in a controlled manner.    

BRAIN SHOULD PERCEIVE THE FEELING OF FULLNESS

In the event that one eats fast after a long period of hunger, it may cause the feeling of postprandial bloating and discomfort. In order to prevent these kinds of discomforts, Mrs, Çetinkaya proposed to start with the iftar (evening meal during the Ramadan) with a soup, provided not to contain very high fat and get rid of the lack of liquid by water-buttermilk drink (ayran)-kephir and so on, and start with other meals gradually and added: ‘’The brain will perceive the feeling of fullness during the time so elapsed and this, as a consequence, will protect us from consuming excessive foods.’’  
It is necessary to keep away from the fatty, highly mixed and creamy meals as much as possible. The boiled and grilled meat, chicken or fish foods turn out to be a good alternative at the iftar tables as well as the preference of milky or fruit desserts from the point of health, but not the nectared and heavy desserts 

DIGESTION STARTS IN MOUTH

Since the fact that the digestion commences in the mouth, it is necessary not to forget the necessity of chewing all foods/meals properly. The importance of a light (slow) walk 1-2 hours after the iftar is emphasized as an effective method in the protection of the heart health and also for the digestion.

ATTENTION TO THE LOSS OF WATER!

Upon warming of the air, the loss of water at medium degree may occur in the majority of people subject to the long period of hunger. As a consequence, this brings the complaints of headache, fatigue and concentration problems along with it. Prof. Dr. Züleyha Akkan Çetinkaya, who indicated the importance of plenty of liquid intake after the iftar, advised to keep away from acidic and gaseous beverages during the Ramadan and further indicated that it was possible to ensure the sufficient liquid intake with water-buttermilk drink (ayran)-kephir, fresh-squeezed fruit juices, composts containing low degree of sugar and so on. 

Prof. Dr. Züleyha Akkan Çetinkaya completed her words as follows:
‘’It would be convenient for those of people suffering from chronic illnesses to consult their physicians. The fasting of those, who suffer from active gastric ulcer, ulcerative colitis, intestinal diseases such as crohn and so on, or hepatic cirrhosis or cancer, will be inconvenient.’’