Watch out for these 9 mistakes during Ramadan!

Watch out for these 9 mistakes during Ramadan!

Nutrition and Diet Specialist Dr. MWT. Tuba KayanTapan draws attention to the 9 most common mistakes in Ramadan.

Things to avoid in Ramadan

 1- Make sure you get up.

The most important mistake is that individuals do not stand up. Individuals who do not stand up receive less than the energy they need to take during the day. Therefore, the vitamins, minerals, carbohydrates, protein or fat they take are deficient. Accordingly, blood sugar drops, hypotension, weakness and drowsiness occur. These individuals experience weight loss at the end of Ramadan. The weight they lose is lean mass (muscle and water loss). Weight loss from the lean mass is regained as more weight in a short time. However, since the number of meals with sahur will increase, the metabolism will work faster and there will be no weight gain. Weight loss from fat can also be achieved with a particularly balanced sahur flour.

2- Pay attention to fluid consumption

From iftar to sahura; Fluid consumption is very important in the period when food is taken. In summer, due to the increase in the rate of sweating with warm air, water and mineral loss occurs in the body. Recovery of lost minerals and water is very important for body balance. Therefore, drinking less water during this period is one of the other major mistakes. The amount of water and liquid should not be mixed. It decreases the amount of tea, coffee and compote liquid. They do not replace water. Therefore, individuals should calculate outside of liquids while drinking water. The amount of water consumed by individuals varies according to kilograms. A woman who weighs 50 kilos is enough to drink 1.5 kg of water, 80 kg man should drink 2.5 kg of water. It can find the amount of water to consume by multiplying its weight by 30cc water.

3- Do not consume excessive salt and oil

One of the mistakes made in sahur is eating too salty and fatty. Excess salt will cause water to pay in the body. It will also increase the feeling of thirst. This can cause difficult times for individuals who are fasting all day long. In addition, individuals with high blood pressure should pay particular attention to the amount of salt they consume. Fatty foods will increase the feeling of thirst, and will cause overweight individuals to gain more weight. In addition, since fatty foods affect cardiovascular health, it increases the indigestion complaint after it is consumed and laid in sahur. It may increase blood fats or cause heart conditions.

4- Avoid high carbohydrate foods in sahur and iftar

Especially foods containing simple carbohydrates such as flour and sugar increase the risks of hypoglycaemia and hyperglycaemia. This will increase individuals' insulin resistance and cause abdominal fat. In addition, increased insulin resistance will affect blood sugar values. Since the carbohydrate foods have low fiber content, it slows down bowel movements. This increases the level of constipation in individuals. For this reason, removing foods such as pastries, bagels and pastries from the sahur and iftar menus and preferring legumes such as vegetables, fruits and kidney beans with a high pulp content will increase the intestinal movements, as they will positively affect the gastrointestinal system.

5- No carbonated drinks!

Another mistake made in sahur and iftar is in the direction of drinks. Consuming fruit juices and carbonated drinks negatively affect blood sugar due to the sugar content they contain. Instead of these, the first option must be to consume water. As the second option, we can choose milk in sahur and ayran in iftar. Especially a warm cinnamon milk with sahur will positively affect the insulin resistance and stabilize the blood sugar levels during the day. Eating carbohydrate foods on sahur will increase the feeling of hunger throughout the day, as it will be digested more quickly. Therefore, eating high protein should be preferred in sahur, as it will increase the feeling of satiety. Especially the cheese and eggs that are not very salty will increase the feeling of satiety because of the protein and fat pattern they contain, because they will leave the stomach late.

6- Drink a bowl of soup at the iftar, then wait 15 minutes

Another mistake in iftar is the desire to consume all the nutrients quickly. The blood sugar that falls after a long hunger during the day causes this. To overcome this situation, it is necessary to drink a bowl of soup and wait 15 minutes after the fast-breaking fast. The main meal should be started after 15 minutes. Grilled, boiled or baked meat, chicken or fish dishes should be preferred instead of high-fat heavy dishes. Otherwise, the risk of high blood sugar, high blood pressure and heart disease may increase.

7- Do you have a reflex? Here is the answer ...

Consuming fast and large amounts of food in iftar increases stomach diseases. In particular, it triggers reflux quite. Individuals with gastric complaints such as gastritis and reflux should start with acid-free lifetimes while disturbing their fasting. The best start is provided with a small bowl of compote or a low-fat soup. Individuals with gastric sensitivity should not consume foods too hot and too cold. During this period, they should especially avoid carbonated drinks. Individuals with stomach sensitivity should not consume bitter and spicy foods. Also, since fruit acid can disturb their stomachs, they should prefer to drink compote or compote instead of raw fruit. Drinking large amounts of coffee and tea immediately after eating will increase the risk of reflux, as it will relax the gastric valve.

8-Stay away from sherbet for a while

One of the mistakes made is that the dessert desired to be consumed is sherbet. It should be known that our Güllaç dessert made in Ramadan is actually a dessert that can be consumed innocently instead of sweets. It is most appropriate to choose a snack that will be made 1 hour after the meal as fruit and walnut. Because it has high pulp content and balances blood sugar. If it is desired to consume a dessert, it may be a rose, ice cream or a rice pudding instead of fruit and walnut. Since it contains high calcium and protein content thanks to the milk it contains, it will not affect blood sugar as much as sherbet. This protects individuals against possible risks.

9-Eat milk and dairy products

Consuming milk and dairy products in iftar and sahur will keep the protein full because it is high, and high calcium will prevent the increase of fat in the abdomen. It is very important for individuals fasting in Ramadan to consume milk and dairy products at least 2 servings a day.

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