Fasting in Ramadan changes our daily life for a while. There are some habits that should be considered in order not to adversely affect our body in this change. Besides The fact that the month of Ramadan coincides with the covid-19 pandemic period gives us the signals that extra attention should be paid to body health during this period. We are also for you in the month of Ramadan healthy eating We have compiled the ways for you, healthy reading!
What should we pay attention to so that immunity does not decrease while fasting?
Fasting can increase your body resistance. However, while fasting, increasing body resistance should be done consciously and fasting should be done with care. When fasting, paying attention to the diet, healthy eating rules, water consumption between iftar and sahur and sleep patterns can increase the body's resistance, cells can be renewed and the immune system is positively affected while the harmful substances in the body are cleaned. What can be done to prevent immunity from falling while fasting is as follows;
· It is necessary to pay attention to adequate protein and sufficient fluid intake between iftar and suhoor.
It should be fed without tiring the stomach, without consuming too much carbohydrates or sugar,
Vegetables, protein or fiber foods should be consumed,
Fruit consumption should not be neglected.
· Milk and dairy products should be consumed.
Walnuts and eggs can be consumed to keep them full and prevent immunity from falling.
What Should Be Considered While Fasting?
While fasting, the meal order, water consumption and meal order change. There are points to be considered in order not to shake the body. These points are as follows;
Adequate and balanced nutrition is required,
· It is necessary to get up for sahur,
Portion control should be done in iftar,
A snack can be made between iftar and sahur. Fruit can be consumed at this snack.
Drinking water at regular intervals, not all at once, will be more beneficial for body health.
Meals should be consumed slowly and chewed.
Avoid fatty foods such as roasted, excessively salty, sugary and fried foods.
Instead of caffeinated drinks, ayran, mineral water or freshly squeezed fruit juices can be preferred.
By avoiding physical activities that will increase thirst, daily stretching, yoga or desk exercises can be done.
How to Eat in Ramadan?
Ramadan is a monthly period in which diet and lifestyle change. Adequate, balanced and healthy nutrition is the most important point to be considered. As in every season, it is important to consume seasonal fruits and vegetables, to pay attention to the meals and to consume the right foods in the right amount during Ramadan. It is essential not to skip meals, to get up for sahur and to avoid heavy, oily, excessively salty or sugary foods.
· At sahur; milk, yogurt, cheese, eggs, whole grain breads can be consumed. Soup, olive oil dishes can also be preferred.
Cereals such as beans, chickpeas or lentils that can keep you full during the day can be preferred.
· Iftar; At this point, the point to be considered is not to eat fast and more than necessary. Fried, pasta or pastries should be avoided as much as possible. Apart from this, attention should be paid to the portion and balanced consumption.
Who Is At Risk During Ramadan?
Fasting in Ramadan is obligatory for people in good health. For this reason, those in the risk group should definitely talk to the doctor and perform their prayers in this direction or not. We can explain the risk groups who cannot fast during Ramadan as follows;
Those with cardiovascular disease,
High blood pressure patients,
Diabetes (diabetes) patients,
· Pregnant women,
Those with kidney failure,
Those undergoing cancer treatment,
Patients who need to use regular medication due to a disease
is in the risk group.
What Should Be Considered While Fasting During Covid-19?
The most important issue to be considered while fasting during the Covid-19 period is not to lower immunity. For this, regular and healthy eating The rule of thumb should be followed regularly, adequate water should be consumed and supplementary food should be taken if necessary. At this point, in addition to the protein, fat and carbohydrate that should be consumed daily, it is necessary to take enough vitamins and minerals from the food into the body. Since vitamin D is not taken enough from food or the sun on a daily basis, it is necessary not to neglect vitamin D, which strengthens the immune system, especially in Ramadan. Food supplement for vitamin D receivable. During Ramadan and Covid-19, it is necessary to pay attention to vitamin C as well as vitamin D. Therefore, foods rich in vitamin C should be consumed. During this period, with the advice of a doctor multivitamins food supplements can be taken.