Gelisim News

Ayşe Huri Özkarabulut, Specialist Dietitian from Istanbul Gelisim University, who said that it is necessary to include dry legumes, white meat, and occasionally red meat in the tables to meet the protein needs, gave tips for proper and healthy nutrition during Ramadan.

“PUT SOME VINEGAR TO SALADS”

Özkarabulut, stating that vegetable dishes and salads should not be neglected, said: “For those who cannot consume fish during Ramadan, it will be good to take Omega-3 fish oil in order to strengthen their immune systems. Vegetables and salads should not be neglected. Salads should be put in vinegar and extra virgin olive oil, and must be found at every table. Yogurt, especially home yogurt, kefir is very important in this period, as they are probiotics. After meals, fruits containing vitamin C and oilseeds with antioxidant properties should be used instead of desserts. Almond, walnut, hazelnut are good options for defense system without exaggerating. Occasionally, tahini molasses can be recommended for people who do not have weight gain problems.”

“DO NOT EAT THE FOOD FAST, DO NOT TIRE THE STOMACH”

Özkarabulut, who warned that people with reflux should not go to bed immediately after eating, added: “It is very important not to eat fast after long hunger, to open the iftar with olives, dates after the need for fluid, and to have the soup, then 20 minutes of prayer, not to tire the stomach, to create insulin resistance, and not to force the heart. Physical activity should not be neglected on the condition of not being on a full stomach, it should not be laid immediately after eating in order not to trigger the reflux”

“CONSUME BREAKFAST IN SAHUR”

Dietitian Ayşe Huri Özkarabulut, who says that breakfast should always be consumed on the sahur, said: “Eggs are the most important food here. Cheese, milk or yoghurt must also be in sahur in terms of keeping full. In addition to whole wheat bread, tarhana soup, dried fruits such as oatmeal, apricots to be consumed by putting in yogurt or their low sugar compotes are recommended in order to prevent constipation in Ramadan.”

“HAVE THE LIGHT TEA INSTEAD OF DARK”

Özkarabulut, who recommends drinking 8 glasses of water to meet the fluid need of the body, made the following statements: “Instead of multi-brewed teas, light tea or even herbal teas such as lime with ginger, turmeric and black pepper added are a good option with the addition of a slice of lemon. It reinforces the need for liquid, but it is not a substitute for water, 8 glasses of water should be consumed in the sum of sahur and iftar. If too salty foods are consumed, the body retains water and edema occurs. Therefore, pickled, canned, processed meats and packaged products should be avoided. These types of foods are unhealthy as they contain additives as well as salt contents. It is important to eat as naturally as possible, to choose vegetables and fruits suitable for the season.”

Underlining the compliance with the hygiene rules, Özkarabulut said that the food must be washed and stored very well.

Özkarabulut emphasized the importance of consulting a doctor, stating that people with low body resistance, diabetes, hypertension and heart disease should be very careful while fasting.