Etiket: Nutrition

How should we eat during Ramadan? Expert Dietitian warns: Stay away from these foods!

Just a few days before Ramadan Feast, warnings came from experts one after another. After fasting for 30 days in Ramadan, he will switch to his …

Just a few days before Ramadan Feast, warnings came from experts one after another. After fasting for 30 days in Ramadan, he will switch to his normal daily nutrition routine. Dietitian Ruken Kuzu, emphasizing that the stomach and organs resting during Ramadan will change with the days of Eid-al-Fitr, “How should one eat during the feast?” explained the answer to the question.

Ramadan Feast will start on Monday, April 2 this year. Those who fast during Ramadan will change their diet with Eid al-Fitr. In order for the bodies that have changed their order to get used to the post-Ramadan period, it is necessary to pay attention to nutrition. Dietitian Ruken Lamb drew attention to the negative consequences of overloading food and desserts by saying “let our stomachs also have a feast” during the Ramadan Feast, which we will celebrate by breaking the 30-day fast.

nutrition during Ramadan

HOW SHOULD WE FEED IN RAMADAN?

Indicating that metabolic rate and intestinal functions slow down due to long-term hunger in Ramadan, Kuzu said, “Don’t think that you can’t gain weight in 3 days. Do not increase the amount of food too much, balance the mistakes in your eating habits with at least 30 minutes of walking a day.”

Kent Bayraklı Medical Center Nutrition and Diet Specialist Ruken Kuzu gave tips on “Establishing the balance” during the Ramadan Feast, when we will go out of our routine diet. Lamb said that those who have chronic diseases such as diabetes, heart, high blood pressure and those who are on a diet should be more careful on such days. Stating that holiday visits will increase the number of meals and shorten the time between meals, and this will create a weight risk, Kuzu Warned, “Do not be tempted by the treats.”

Don’t go overboard with dessert

“METABOLIC RATE SLOWED”

After the fasting period, when the metabolism rate and intestinal functions slow down, it is very important to switch to a normal diet. Pointing out that it is necessary to be careful, Lamb said,

  1. “The increase in the variety and amount of meals with the feast, and the consumption of more sweets mislead those who think that weight cannot be gained in 3 days.
  2. In order not to see unexpected results in the weighing after the feast. The amount of food to be consumed after fasting should not be increased abruptly, there should be fasting for at least 3-4 hours between meals
  3. A diet consisting of 2-3 main meals and 1-2 snacks a day is the most appropriate
  4. During the holiday, the increase in the consumption of tea, coffee and soft drinks puts water consumption on the back burner
  5. To revive a regular digestive system and metabolism, “You should drink 10 glasses of water,” he said.

stay away from fatty foods during the holidays

“WAKE AT LEAST 30 MINUTES A DAY “

By emphasizing the importance of starting the day with breakfast Continuing his speech, Lamb said,” The variety and portions are quite high in holiday breakfasts.

  • The most suitable one for you, for example, eggs, olives, cheese, honey or tahini- molasses, for breakfast tables that include frying, roasting, pastries and desserts. You can start your day with foods such as cold cuts, cold vegetables, whole grain bread
  • If breakfast is consumed late or if you start the day with a hearty breakfast, lunch can be skipped
  • During the feast, attention should be paid to sweet and chocolate consumption. Preferences should be made of chocolate and milk.
  • If you are going to eat pizza, choose less ingredients and unprocessed meat, eat pasta with tomato and minced meat rather than sauce.
  • You can consume hmacun with 1 glass of buttermilk and plenty of greens.
  • You can add cloves, cinnamon and lemon to your water to suppress your appetite and sweet cravings.
  • In case you overdo it during the day, you can choose 1 plate of vegetable dish with olive oil and 1 bowl of yogurt to spend the evening lightly.
  • At least 30 minutes of walking a day allows you to balance the mistakes in your eating habits.

By paying attention to these suggestions, it is possible for us to spend our holiday in peace and health physically as well as spiritually.”

healthy eating in Ramadan

3-DAY NUTRITION PROGRAM FOR AFTER HOLIDAY

3-day balancing program for lamb after feast:

MORNING BREAKFAST HOURS: 08:00/ 9:00

  • 1 boiled egg, omelette or menemen (You can add 1 teaspoon of turmeric and black pepper to support fat burning.)
  • 2 whole walnuts, 8 olives or half avocado,
  • 1 slice of whole grain bread,
  • Plenty of greens, tomatoes, cucumbers or 2 tablespoons of yogurt,
  • 8 strawberries or 1 slice of pineapple,
  • 1 dessert tablespoon of flaxseed or 1 teaspoon of chia seeds,
  • 2 tablespoons of oatmeal or 2 tablespoons of sugar-free granola (98 00709)

LUNCH HOURS: 12:00/13:00

  • 100 grams grilled chicken/fish/meat,
  • 1 bowl of salad (make sure to add olive oil in it) or
  • A bowl of steamed vegetables or
  • 4 tablespoons of boiled buckwheat/quinoa/green lentils and salad (make sure to add olive oil to it)

BREAKING TIMES: 16:00/16:30

  • 1 glass of white or green tea,
  • 8 raw almonds or 8 1 raw hazelnut or 4 celery stalks, half a green apple, 1 slice of pineapple, 1 cube of ginger, you can make a smoothie with a blender and consume.

DINNER HOURS: 9:00/20:00

  • 6-8 tablespoons of vegetable dish with olive oil,
  • 4 tablespoons of yogurt ( into you can throw in turmeric or mint)

What is alkaline diet? How is alkaline nutrition applied? What are alkaline foods and beverages?

The alkaline diet is one of the popular diets recently claimed to improve health, aid weight loss and even fight cancer. The alkaline diet is …

The alkaline diet is one of the popular diets recently claimed to improve health, aid weight loss and even fight cancer. The alkaline diet is based on the idea that replacing acid-forming foods with alkaline foods can improve your health. So, what is alkaline nutrition, how is alkaline nutrition applied, what are alkaline foods and drinks? Here are the answers:

The alkaline diet, one of the favorite diets of Hollywood celebrities, is a nutrition program that allows you to both lose weight and protect yourself from cancer. In an alkaline diet, which lasts for 3 or 4 weeks, the important point is to achieve a balance in terms of health in the body while losing weight. In an alkaline diet, certain foods such as meat, wheat, refined sugar, and processed foods are prohibited as they cause your body to produce acid. Experts explain that the food menu prepared with alkaline foods maintains the pH balance of your body and makes it healthy. Here is what you need to know about alkaline diet:

WHAT IS ALKALINE DIET?

David Beckham’s wife, Victoria Beckham, was a pioneer of the Hollywood diet. Beckham recommended an alkaline diet on Twitter in January 2013 about an alkaline diet cookbook. The alkaline diet really hit the news with Beckham’s tweet.

Alkaline diet is a diet program that helps to regulate the acidic level of the body and keeps the pH level of the body in balance. This diet has a different method than other diets because it aims to balance the acidity level. Often, consuming too much acidic beverages increases the acid level in the body, which causes weight gain over time. Alkaline diet aims to lose weight by regulating this acid level.

how to apply alkaline diet

Here are what should be applied and consumed in alkaline diet:

– 2 tablespoons of British English in 2 liters of water when starting the diet put the carbonate and consume it during the day.

– Consume gluten-free bread, curd cheese, a small amount of grape molasses and herbal teas for breakfast.

-Boil spinach and broccoli and consume with olive oil.

– Always eat cucumbers and dates in your snacks.

– Consume ginger, turmeric, black cumin, mint and nettle in the form of salad and cure.

– Take care that the salt you use in meals is unprocessed and natural.

– Eat boiled and steamed vegetables, legumes and seafood for lunch.

what is alkaline diet

IS ALKALINE THERAPY EFFECTIVE ON CANCER?

Recently, opinions have been spreading that alkaline therapy is effective in fighting cancer. Since most of the chemotherapy drugs have a slightly basic structure, they collect in the acidic armor outside the cancer cell and enter the cell less. Immune system cells lose their effects with this acidic armor. The first laboratory studies showed that oral and intravenous administration of alkaline substances in cancer treatment and the use of drugs that prevent the pumps that ensure the removal of acidic substances from the cancer cell can be beneficial. Alkaline therapy is not a standard cancer treatment, it is a helpful and complementary approach. Studies on its application in low-dose chemotherapy protocols are reported.

LIST OF FOODS CONTAINING ALKALI

Alkaline foods with high levels

  • Garlic
  • Kale
  • Parsley
  • )Spinach
  • Tomato
  • Celery stalk
  • Avocado
  • Broccoli
  • Cucumber
  • Cabbage

Moderately alkaline foods

  • Carrot
  • Chard
  • Ginger
  • Fresh beans
  • Lettuce
  • Leek
  • Okra
  • Radish
  • Red Cabbage
  • Arugula
  • Beetroot
  • Basil
  • Squash
  • Red Onion
  • Dried Beans
  • Quinoa
  • Chia Seeds
  • Fresh coconut water ( 9 800709)

(98 00701)

foods consumed on alkaline diet

Alkaline foods with low levels

  • Lentils
  • Sesame
  • Spices
  • Olive oil
  • Coconut oil
  • Omega 3 oils
  • Almond, almond milk
  • Artichoke
  • Asparagus
  • Brussels sprouts
  • Cauliflower
  • Fresh potatoes
  • Peas
  • Pumpkin
  • Onions
  • Watercress
  • Coconut
  • Grapefruit
  • Pomegranate

Highly acidic foods

  • Meat
  • Chicken
  • Eggs
  • Farm fish
  • Tea, coffee
  • Swept fruit juice
  • Artificial sweeteners

    • ( 980 0708)Cocoa

  • Honey
  • Jam
  • Marmalade
  • Mustard
  • Vinegar
  • Yeast
  • Dried fruit
  • Rice
  • Mushrooms
  • Shellfish
  • Cheese
  • Milk and other dairy products
  • Alcohol

alkaline foods

Moderately acidic foods

  • Apple
  • Apricot
  • Banana
  • Blackberry
  • Grape
  • Mango
  • Orange
  • Peach
  • Blueberry
  • Strawberry
  • Goat cheese
  • Rice in shell
  • Walnut
  • Wheat
  • Cake
  • Ketchup
  • Mayonnaise

    • (980070) 8)Sea fish

  • Natural juices

Low acidic foods

  • Kidney beans
  • Buckwheat
  • Millet
  • Melon
  • Fresh dates
  • Plum
  • Nectarine
  • Cherry
  • Freshwater fish
  • Flaxseed
  • Nuts
  • Sunflower seeds
  • Pumpkin seeds
  • Sunflower oil
  • Oats
  • Soybean
  • Soybean and coconut milk
  • Chickpeas

What is alkaline diet? How is alkaline nutrition applied? What are alkaline foods and beverages?

The alkaline diet is one of the popular diets recently claimed to improve health, aid weight loss and even fight cancer. The alkaline diet is …

The alkaline diet is one of the popular diets recently claimed to improve health, aid weight loss and even fight cancer. The alkaline diet is based on the idea that replacing acid-forming foods with alkaline foods can improve your health. So, what is alkaline nutrition, how is alkaline nutrition applied, what are alkaline foods and drinks? Here are the answers:

The alkaline diet, one of the favorite diets of Hollywood celebrities, is a nutrition program that allows you to both lose weight and protect yourself from cancer. In an alkaline diet that lasts for 3 or 4 weeks, the important point is to maintain a balance in terms of health in the body while losing weight. In an alkaline diet, certain foods such as meat, wheat, refined sugar, and processed foods are prohibited as they cause your body to produce acid. Experts explain that the food menu prepared with alkaline foods maintains the pH balance of your body and makes it healthy. Here is what you need to know about alkaline diet:

WHAT IS ALKALINE DIET?

David Beckham’s wife, Victoria Beckham, was a pioneer of the Hollywood diet. Beckham recommended an alkaline diet on Twitter in January 2013 about an alkaline diet cookbook. The alkaline diet really hit the news with Beckham’s tweet.

Alkaline diet is a diet program that helps to regulate the acidic level of the body and keeps the pH level of the body in balance. This diet has a different method than other diets because it aims to balance the acidity level. Often, consuming too much acidic beverages increases the acid level in the body, which causes weight gain over time. Alkaline diet aims to lose weight by regulating this acid level.

What is an alkaline diet

Here are what should be applied and consumed in an alkaline diet:

– 2 tablespoons of English carbonate in 2 liters of water when starting the diet sheep and consume during the day.

– Consume gluten-free bread, curd cheese, a small amount of grape molasses and herbal teas for breakfast.

-Boil spinach and broccoli and consume with olive oil.

– Always eat cucumbers and dates in your snacks.

– Consume ginger, turmeric, black cumin, mint and nettle in the form of salad and cure.

– Take care that the salt you use in meals is unprocessed and natural.

– Eat boiled and steamed vegetables, legumes and seafood for lunch.

how to apply alkaline diet

IS ALKALINE THERAPY EFFECTIVE IN CANCER?

Recently, opinions have been spreading that alkaline therapy is effective in fighting cancer. Since most of the chemotherapy drugs have a slightly basic structure, they collect in the acidic armor outside the cancer cell and enter the cell less. Immune system cells lose their effects with this acidic armor. The first laboratory studies showed that oral and intravenous administration of alkaline substances in cancer treatment and the use of drugs that prevent the pumps that ensure the removal of acidic substances from the cancer cell can be beneficial. Alkaline therapy is not a standard cancer treatment, it is a helpful and complementary approach. Studies on its application in low-dose chemotherapy protocols are reported.

LIST OF FOODS CONTAINING ALKALI

Alkaline foods with high levels

  • Garlic
  • Kale
  • Parsley
  • )Spinach
  • Tomato
  • Celery stalk
  • Avocado
  • Broccoli
  • Cucumber
  • Cabbage

Moderately alkaline foods

  • Carrot
  • Chard
  • Ginger
  • Fresh beans
  • Lettuce
  • Leek
  • Okra
  • Radish
  • Red Cabbage
  • Arugula
  • Beetroot
  • Basil
  • Squash
  • Red Onion
  • Dried Beans
  • Quinoa
  • Chia Seeds
  • Fresh coconut water ( 9 800709)

(98 00701)

foods consumed on alkaline diet

Alkaline foods with low levels

  • Lentils
  • Sesame
  • Spices
  • Olive oil
  • Coconut oil
  • Omega 3 oils
  • Almond, almond milk
  • Artichoke
  • Asparagus
  • Brussels sprouts
  • Cauliflower
  • Fresh potatoes
  • Peas
  • Pumpkin
  • Onions
  • Watercress
  • Coconut
  • Grapefruit
  • Pomegranate

Highly acidic foods

  • Meat
  • Chicken
  • Eggs
  • Farm fish
  • Tea, coffee
  • Swept fruit juice
  • Artificial sweeteners

    • ( 980 0708)Cocoa

  • Honey
  • Jam
  • Marmalade
  • Mustard
  • Vinegar
  • Yeast
  • Dried fruit
  • Rice
  • Mushrooms
  • Shellfish
  • Cheese
  • Milk and other dairy products
  • Alcohol

alkaline foods

Moderately acidic foods

  • Apple
  • Apricot
  • Banana
  • Blackberry
  • Grape
  • Mango
  • Orange
  • Peach
  • Blueberry
  • Strawberry
  • Goat cheese
  • Rice in shell
  • Walnut
  • Wheat
  • Cake
  • Ketchup
  • Mayonnaise

    • (980070) 8)Sea fish

  • Natural juices

Low acidic foods

  • Kidney beans
  • Buckwheat
  • Millet
  • Melon
  • Fresh dates
  • Plum
  • Nectarine
  • Cherry
  • Freshwater fish
  • Flaxseed
  • Nuts
  • Sunflower seeds
  • Pumpkin seeds
  • Sunflower oil
  • Oats
  • Soybean
  • Soybean and coconut milk
  • Chickpeas

What is the histamine diet? How is the histamine diet applied? Does the histamine diet make you lose weight?

Histamine plays a role in many of the body’s major systems, including the immune, digestive, and neuro systems. Histamine’s job is to protect …

Histamine plays a role in many of the body’s major systems, including the immune, digestive, and neuro systems. Histamine’s job is to protect the body from potential threats from the environment; allergens, is to protect from toxins. So what is the histamine diet and how is it applied? Here are all the questions about the Histamine diet from Expert Dietitian Zülal Yalçın…

Histamine is a chemical known as biogenic amine. A low histamine diet may help people who develop symptoms such as sneezing, itching or hives in response to histamine-containing foods. Histamine is a chemical that occurs naturally in the body and in some foods. A low histamine diet can help a person find out which foods are causing their symptoms. They may see an improvement by avoiding these foods. A nutritionist can guide someone through this process. Here’s what you need to know about the histamine diet:

WHAT IS histamine intolerance?

In some cases, the rate of histamine in the blood is very high. The body begins to fail to release the histamine it produces quickly enough. This causes histamine intolerance. But this intolerance does not indicate a histamine allergy like gluten intolerance. It only indicates high histamine in the blood.

SO WHAT CAUSES HIGH HISTAMINE IN BLOOD?

Some allergies, imbalance of intestinal microbiota, celiac disease, use of certain drugs, genetic predisposition, high histamine diet may cause high histamine in the blood.

what is histamine intolerance

WHAT ARE THE SYMPTOMS OF HIGH HISTAMINE?

⇒ High histamine often presents with allergy-like symptoms. But the biggest difference from an allergy is that it is long-lasting and does not appear suddenly. A true allergic reaction takes place in all its severity when the body comes into contact with the allergen. Histamine intolerance is experienced gradually as a result of histamine accumulating in the body over a long period of time.

⇒ The most effective method to normalize high histamine levels is through a low histamine diet.

WHAT IS LOW HISTAMINE DIET (HISTAMIN DIET)?

The main goal of a low histamine diet is to minimize the effect of diet on histamine levels. But this does not mean a zero histamine diet. It is not possible to reset environmental histamine exposure. Therefore, the purpose is; personal, to minimize as much as possible.

GENERAL RULES OF LOW HISTAMINE DIET:

  1. -There is less histamine in foods that are consumed fresh, without being refried and stored for a long time. The ripening process increases histamine levels in foods. Freezing fresh food immediately, rather than keeping it in the refrigerator, is a good way to preserve histamine.
  2. -Fermented foods contain high histamine.
  3. -Processed, packed; Almost all foods containing preservatives and colorants are high in histamine.
  4. -Calcium, vitamin C, vitamin D, magnesium, zinc, quercetin supplements help lower histamine levels.
  5. -Low Histamine Diet is short term, not lifelong; continued until the negative symptoms disappear. Although this varies according to the person, it takes from 1 week to 1 month.

how to make a histamine diet

FOODS TO BE AVOIDED WITH HIGH histamine:

  • -Fermented foods ; pickles, kombucha, yoghurt
  • -Ancient cheeses
  • -Avocado
  • -Dried fruits
  • -Chickpeas
  • -Lentils
  • -All kinds of foods containing yeast
  • -All kinds of foods containing vinegar and vinegar
  • -Canned foods
  • -Red pepper, cinnamon, cloves

FOODS TO AVOID THE PRODUCTION OF HISTAMINE:

  • -Alcohol
  • -Tomato
  • -Brussels sprouts

    • (9800977)- Cews )

  • -Strawberry
  • -Citrus
  • -Kiwi-
  • -Pineapple
  • -Banana
  • -Chocolate
  • -Spinach
  • -Shellfish
  • -Energy drinks
  • -All kinds of tea

Low foods prohibited on the histamine diet (980070 4)

(

FOODS RECOMMENDED TO BE CONSUMED IN LOW HISTAMINE DIET:

  • -Organic animal products
  • -Fresh fish
  • -Fresh fish not listed above fruits and vegetables especially ; watermelon, onion, apple, blueberry
  • -Gluten-free cereals
  • -Herbal; Coconut, almond, rice milk
  • -Egg yolk
  • -Peanut butter
  • -Olive oil, coconut oil
  • -Fresh spices; turmeric, ginger, thyme

histamine recommended to be consumed in the diet

Specialist Dietitian Zülal Yalçın finally: ‘If you suspect that you have histamine intolerance, Doing a Histamine Diet and seeing if you feel better as a result would be the healthiest approach. In addition, if you experience a decrease in your symptoms as a result of the diet, I recommend that you find the main reason that increases histamine levels with the help of a specialist and create a lifestyle to eliminate it.”

What is the histamine diet? How is the histamine diet applied? Does the histamine diet make you lose weight?

Histamine plays a role in many of the body’s major systems, including the immune, digestive, and neuro systems. Histamine’s job is to protect …

Histamine plays a role in many of the body’s major systems, including the immune, digestive, and neuro systems. Histamine’s job is to protect the body from potential threats from the environment; allergens, is to protect from toxins. So what is the histamine diet and how is it applied? Here are all the questions about the Histamine diet from Expert Dietitian Zülal Yalçın…

Histamine is a chemical known as biogenic amine. A low histamine diet may help people who develop symptoms such as sneezing, itching or hives in response to histamine-containing foods. Histamine is a chemical that occurs naturally in the body and in some foods. A low histamine diet can help a person find out which foods are causing their symptoms. They may see an improvement by avoiding these foods. A nutritionist can guide someone through this process. Here’s what you need to know about the histamine diet:

WHAT IS histamine intolerance?

In some cases, the rate of histamine in the blood is very high. The body begins to fail to release the histamine it produces quickly enough. This causes histamine intolerance. But this intolerance does not indicate a histamine allergy like gluten intolerance. It only indicates high histamine in the blood.

SO WHAT CAUSES HIGH HISTAMINE IN BLOOD?

Some allergies, imbalance of intestinal microbiota, celiac disease, use of certain drugs, genetic predisposition, high histamine diet may cause high histamine in the blood.

what is histamine intolerance

WHAT ARE THE SYMPTOMS OF HIGH HISTAMINE?

⇒ High histamine often presents with allergy-like symptoms. But the biggest difference from an allergy is that it is long-lasting and does not appear suddenly. A true allergic reaction takes place in all its severity when the body comes into contact with the allergen. Histamine intolerance is experienced gradually as a result of histamine accumulating in the body over a long period of time.

⇒ The most effective method to normalize high histamine levels is through a low histamine diet.

WHAT IS LOW HISTAMINE DIET (HISTAMIN DIET)?

The main goal of a low histamine diet is to minimize the effect of diet on histamine levels. But this does not mean a zero histamine diet. It is not possible to reset environmental histamine exposure. Therefore, the purpose is; personal, is to minimize as much as possible.

GENERAL RULES OF LOW HISTAMINE DIET:

  1. -There is less histamine in foods that are consumed fresh, without being refried and stored for a long time. The ripening process increases histamine levels in foods. Freezing fresh food immediately instead of keeping it in the refrigerator is a good way of preserving it, which prevents the rise of histamine.
  2. -Fermented foods contain high histamine.
  3. -Processed, packed; Almost all foods containing preservatives and colorings are high in histamine.
  4. -Calcium, vitamin C, vitamin D, magnesium, zinc, quercetin supplements help lower histamine levels.
  5. -Low Histamine Diet is short term, not lifelong; continued until the negative symptoms disappear. Although this varies according to the person, it takes from 1 week to 1 month.

how to make a histamine diet

FOODS TO BE AVOIDED WITH HIGH histamine:

  • -Fermented foods ; pickles, kombucha, yoghurt
  • -Ancient cheeses
  • -Avocado
  • -Dried fruits
  • -Chickpeas
  • -Lentils
  • -All kinds of foods containing yeast
  • -All kinds of foods containing vinegar and vinegar
  • -Canned foods
  • -Red pepper, cinnamon, cloves

FOODS TO AVOID THE PRODUCTION OF HISTAMINE:

  • -Alcohol
  • -Tomato
  • -Brussels sprouts

    • (9800977)- Cews )

  • -Strawberry
  • -Citrus
  • -Kiwi-
  • -Pineapple
  • -Banana
  • -Chocolate
  • -Spinach
  • -Shellfish
  • -Energy drinks
  • -All kinds of tea

Low foods prohibited on the histamine diet (980070 4)

(

FOODS RECOMMENDED TO BE CONSUMED IN LOW HISTAMINE DIET:

  • -Organic animal products
  • -Fresh fish
  • -Fresh fish not listed above fruits and vegetables especially ; watermelon, onion, apple, blueberry
  • -Gluten-free cereals
  • -Herbal; Coconut, almond, rice milk
  • -Egg yolk
  • -Peanut butter
  • -Olive oil, coconut oil
  • -Fresh spices; turmeric, ginger, thyme

histamine recommended to be consumed in the diet

Specialist Dietitian Zülal Yalçın finally: ‘If you suspect that you have histamine intolerance, Doing a Histamine Diet and seeing if you feel better as a result would be the healthiest approach. In addition, if you experience a decrease in your symptoms as a result of the diet, I recommend that you find the main reason that increases histamine levels with the help of a specialist and create a lifestyle to eliminate it.”

Nutrition tips in Ramadan!

Expressing that it is necessary to pay attention to the choice of food and the duration of meals in Ramadan, Specialist from Medicine Hospital …

Expressing that it is necessary to pay attention to the choice of food and the duration of meals in Ramadan, Specialist from Medicine Hospital Nutrition and Diet Department. dit. Hafize Öğün Dudioğlu pointed out that in the first days of Ramadan, there may be some health problems such as constipation, heartburn, drowsiness, and headache.

Specialist from the Department of Nutrition and Diet at Medicine Hospital. dit. Hafize Öğün Dudioğlu touched upon the important points regarding nutrition for those who fast due to the “Month of Ramadan”.

Hafize Öğün Dudioğlu, who draws attention to the fact that people’s eating habits and the foods they prefer can change periodically, said, “Ramadan is a month in which the diet and lifestyle of those who fast change. In order to eat healthy in Ramadan, it is necessary to pay attention to the duration and choice of meals. Since the body is hungry for a long time, there may be a decrease in blood sugar until the time of iftar. Pointing out that individuals may feel the desire to eat fast and excessively due to low blood sugar levels, Dudioğlu said, “Dudioğlu said, “In the first days of fasting, due to the change in diet, there are some health problems such as constipation , heartburn, sleepiness, dizziness, headache, low blood sugar and weight gain. can be encountered. For this reason, in order not to disturb this balance, the sahur meal should be made absolutely. said. Dudioğlu made the following nutritional recommendations regarding the month of Ramadan:

NUTRITIONAL RECOMMENDATIONS IN RAMADAN

  • Instead of consuming fatty, fried, extremely spicy and high-calorie foods in iftar, not to tire the stomach after being hungry for a
  • In order to be vigorous all day long, nutritious foods that are rich in protein and fiber (dry beans – dry beans, lentils, chickpeas-, whole grains and whole wheat bread, vege tables and salad) should be preferred.
  • Foods containing high fat and carbohydrates should be included less in meals.
  • Food should be chewed well, as eating fast food can trigger stomach upsets. It should be known that the feeling of satiety occurs within 15-20 minutes, and the meals should be consumed more slowly accordingly.

  • Carbohydrate intake should be considered. Sudden high carbohydrate intake after prolonged fasting can cause health problems. for this reason, instead of foods with a high glycemic index such as white bread, pastry, rice or pastry, it has a low glycemic index that meets the need for carbohydrates but does not rapidly increase blood sugar; Foods such as whole wheat bread, whole wheat products or bulgur pilaf can be preferred.
  • It should not be forgotten that cooking methods are also important. It should be prepared with healthy methods such as grilling, boiling, baking or steaming.

  • Liquid consumption should be paid attention. Care should be taken to drink 2-2.5 liters of water between iftar and sahur.
  • Instead of excessive sherbet and oily desserts in Iftar; milky desserts or fruit should be preferred
  • Lighter and longer-lasting foods should be consumed in sahur compared to iftar. Protein-rich dairy products (yogurt, milk, buttermilk, eggs, cheese), fiber-rich green leafy vegetables and whole wheat products can be consumed at sahur. Drinks such as tea and coffee should not be preferred too much in the sahur as they accelerate water loss.

Nutritional mistakes made while fasting!

With the coming of Ramadan, one of the most researched topics is about healthy eating for 30 days. Many people who cannot manage sudden sweet …

With the coming of Ramadan, one of the most researched topics is about healthy eating for 30 days. Many people who cannot manage sudden sweet crises due to their long periods of hunger, resort to some mistakes by eating unhealthy. So, what are the nutritional mistakes made while fasting? Here is the list of things you should pay attention to during the month of Ramadan…

The sultan of eleven months, the most accurate fasting and healthy eating methods are being researched a lot. There are methods that should be applied correctly in terms of nutrition in order to stay more full, not to feel hungry during the long hours between sahur and iftar and not to have stomach problems. In addition, what should be consumed in sahur and iftar or who should fast are among the issues that should not be ignored. Here are the mistakes that should not be made about nutrition in Ramadan:

FAULTS MADE WHILE FASTING!

Fasting before sahur

Nutrition and Diet Specialist Melike Şeyma Deniz, noting that food variety is very important for a strong immune system, continues: “For food variety, you should consume from every food group , a colorful diet, the protein, carbohydrate, fat, vitamins, minerals and pulp the body needs must be taken in. If sahur is not made, it is not possible to provide nutritional diversity by eating only one meal a day. Considering sahur as breakfast, consuming quality resources such as eggs, plenty of greens and walnuts needed.”

Sleeping immediately after sahur after the meal

Sleeping immediately after sahur causes an increase in reflux complaints. It is easier for food to come back from the esophagus in the supine position. Especially in sahur, leaving time between the meal and bedtime will reduce the complaints.

Turning to carbohydrate foods in iftar and sahur

Vegetables rich in vitamins; a must for a strong immune system and a healthy digestive system. At the same time, thanks to being a source of fiber, it prolongs the time of satiety and helps to balance blood sugar. Nutrition and Diet Specialist Melike Şeyma Deniz, “Unfortunately, vegetables are one of the most neglected foods in Ramadan.” By saying, you should definitely include vegetables on your tables both at sahur and iftar; He says that you should include a hot vegetable dish, vegetables with olive oil, boiled / sauteed / grilled or as a salad.

How much water to drink between iftar and sahur

Not drinking enough water between iftar and sahur

Not drinking enough water during Ramadan It causes problems such as constipation, headaches and fatigue during the day. In addition, it is necessary to drink water to strengthen the immune system, because water helps to remove toxins from the body. For this reason, be sure to meet your daily water needs between iftar and sahur. You can calculate your water need as 30-35 ml per kilo. eg; If you weigh 60 kilos, you can consider your water requirement as 1800 ml. If your water consumption is insufficient, you can also consume options such as buttermilk, herbal tea and unsweetened compote in appropriate sizes to support it.

Going to fast food as soon as you break the fast and swallowing the food without chewing

Consuming a lot of food at once during iftar can result in complaints such as indigestion and reflux. So slow down as much as possible while eating. Drinking soup first, then taking a 5-10 minute break and switching to the main meal will help you have a more comfortable Ramadan. Make sure that your main course choices are not too oily dishes.

Fasting while lying down,

Moving both makes our body work and helps control appetite. Even though our movement is limited outside with the pandemic, you can spend Ramadan healthy with small exercises you can do at home after iftar. Taking advantage of exercise videos on the Internet, even walking around the dinner table for 10-15 minutes will be beneficial.

nutritional mistakes while fasting

Being fooled by sherbet desserts

“Dessert craving is one of the most common situations we encounter in Ramadan Of course sweet It is not forbidden to eat it, but it would be more appropriate to prefer milk and fruit desserts rather than syrup, dough and fried desserts. Nutrition and Diet Specialist Melike Şeyma Deniz says: “The traditional taste of Ramadan, desserts such as gullaç, rice pudding and ice cream have lower calories than desserts with syrup. In addition, these desserts stand out with their protein and calcium content. Other options are fruit desserts with low or no sugar. are fruit compotes.”

FOODS SHOULD NOT BE PREFERRED WITHOUT FRY AND SALAMI, SAUSAGE

Nutrition and Diet Specialist Çeliktaş listed the things to be considered while fasting as follows:
“We can fast comfortably by paying attention to some things without pain. First of all, adequate and balanced nutrition should be maintained. Foods such as heavy and fatty foods, fried foods, salami, sausages, and sausage should be avoided. These trigger diseases such as indigestion, heartburn, and blood pressure rise or fall.” he said.

Experts explained! Online dieting hits young people too

Recently, young people who emulate the lives and appearances of celebrities on social media resort to unhealthy diets on the internet just to be …

Recently, young people who emulate the lives and appearances of celebrities on social media resort to unhealthy diets on the internet just to be like them. Experts warn about these methods, which are used for those who want to lose weight fast. According to studies, unconscious diet in adolescence causes permanent health problems.

With the pandemic, which has been affecting the whole world for about 2 years, the duration of stay at home has increased. Young people staying at home became more addicted to the screen. As a result, young people started to lose their weight with the “super diet lists” they found on the internet. Experts, who say that “dangerous weight loss formulas” that have been circulating extensively on social media lately, threaten the health of young people, warn young people in their development period not to diet unconsciously.

THEY HELP THE Celebrities They SEE IN SOCIAL MEDIA

Noting that the age of dieting is decreasing due to the decrease in the age of obesity due to malnutrition and inactivity, dietitian Burak Hançer said, ” Adolescence is a period in which physical characteristics of people change rapidly, “It is a period when the perception of the child becomes more important. Especially girls, due to the changes in their body shapes, compare themselves to their friends and people who are shown as an example in the media, and unconsciously tend to diet. Adolescents may resort to extreme and extreme practices in order to lose weight,” he said.

NUTRITIONAL DISORDERS LEAD TO DEATH

Stating that popular diets with rapid weight loss cause permanent health problems and invite diseases in young people in their developmental period, Hançer said, “In young people with insufficient and unbalanced nutrition, height growth slows down and even stops. “There are deficiencies in growth, development, muscle and bone development. Goiter due to iodine deficiency, anemia due to iron deficiency, especially in girls. Sometimes, there are nutritional disorders called anorexia nervosa and bulimia nervosa, which can lead to death,” he said.

Wrong diets made on the Internet

THE MUCH WEAKNESS I AM

The diet must be done with the support of a specialist, regardless of age. reminding Dt. Dagger warned parents that they should take their children’s desire to diet seriously and guide them in the right way. Dyt said that staying hungry and skipping meals are at the top of the wrong practices among young people. Hançer “The thought of “the faster I am hungry, the faster I lose weight” is very common among adolescents. Diets that are starved cause the person’s nutrition to be far below the daily needs, fatigue, various vitamin-mineral deficiencies, and focusing problems. A correct diet should meet the daily needs of the person, “It should offer a regular meal balance and not cause painful hunger. It is the best practice to start the day with a breakfast, to have at least one, preferably two more main meals.”

DO NOT Skip Dinner

Burak Hançer said that one of the most important mistakes made in the diet is to think that all the things eaten in the late hours are stored as fat and to completely exclude dinner from the diet. In addition, long hunger causes fatigue, disruption of sleep patterns, weakening of metabolism. A correct diet should meet the daily needs of the person, offer a regular meal balance, and prevent painful hunger. It should not be the reason. It is the best practice to start the day with a breakfast and to have at least one, preferably two more main meals.”

STAY AWAY FROM ONE-WAY NUTRITION

Popular or one-sided diets, which are frequently seen on social media and on the internet, also attract the attention of young people. Explaining that these diets are highly preferred with the idea that they will get results quickly, Dyt said. Burak Hançer says that one-way diets, which come up with names such as pumpkin detox, potato diet, orange diet, keep adolescents away from adequate and balanced nutrition. dit. Dagger reminds that people who are in the growth and development phase should consume adequate amounts of all food groups in a balanced way.