Reminding that the two systems in which the body needs the most energy are the immune system and the digestive system, Dyt. Merve Öz said that it is not possible for the two systems to work at the same time, stopping digestion activates immunity.
“BE SURE TO ACTIVATE IMMUNITY”
Underlining that the immune system will be activated during the period between sahur and iftar during Ramadan, but it is necessary to get up for sahur in order to prevent the body from getting stressed, Specialist Dietitian and Specialist Clinical Psychologist Merve Öz from Yeditepe University Koşuyolu Hospital said:
“PREFER LIGHT AND FURIOUS FOOD IN SAHUR”
Dyt said that for sahur, it is necessary to sit at a table that will contain all the nutrients as much as possible. Merve Öz said, “A nutritious soup, egg, cheese, olives, greens, cucumbers and tomatoes would be ideal. Oatmeal lovers can consider this option in sahur. But egg, which is one of the most beautiful sources of protein, should be consumed alongside oatmeal / einkorn, ”he said.
“FOR WATER BETWEEN IFTAR AND SAHUR FOR THE OPERATION OF THE WHOLE BODY SYSTEM”
Water is a must for a strong immune system. Underlining that water is necessary for the functioning of all body systems, Dyt. Merve Öz said, “Water helps to remove toxins from the body, transport nutrients to our cells, and neutralize bacteria and viruses. For this reason, try to drink enough water between iftar and sahur during the month of Ramadan. However, when not enough water is taken, tea and coffee can also damage the body as it will accelerate the water excretion from the body. “It is useful to reduce your tea and coffee consumption and consume more water during the month of Ramadan.”
“EAT FRESH IN A MIDDLE MEAL TO GET ANTIOXIDANTS”
Reminding that the antioxidant molecules found in abundance in fruits help prevent cell damage, it strengthens the immune system. Merve Öz gave the following information:
“The high fiber ratio found in fruits facilitates the functioning of the digestive system and creates a suitable environment for beneficial bacteria in the intestines. “The more beneficial bacteria we have in the gut, the stronger our immunity will be.”
“MAKE YOUR RAMADAN DRINK KEFIR”
Dyt explains that thanks to the probiotics contained in kefir, kefir has a very pronounced effect that strengthens immunity. Merve Öz said, “Kefir, which regulates the intestinal flora, also helps to eliminate the constipation problem experienced in Ramadan. In addition, with kefir’s low glycemic index and high protein content, a feeling of satiety can be achieved by staying in the stomach for a long time ”.
“YOU MUST HAVE SALAD AT IFTAR TABLE”
Reminding that although it is difficult to limit food while breaking the fast, some points should be taken into consideration in order to have a healthy Ramadan and of course not to gain weight. Merve Öz explained the following:
“After you break the fast and eat your soup, take a break for 15 minutes. Then move on to the main course. Since the satiety signal goes to our brain after 20 minutes, taking a break before eating iftar provides slow food as well as facilitates portion control. In addition, making the start with soup will prevent the onset of the feeling of satiety and the sudden increase in blood sugar. Also, make a salad with your main meal at iftar. Salad will fill the stomach volume and prevent you from eating too much calorie food. In addition, the fiber you get from the salad will relieve your intestinal laziness. “
“ALSO MAINTAIN WEIGHT CONTROL IN RAMADAN”
Underlining that people with the ideal weight should be careful not to eat too much carbohydrate and fat during the month of Ramadan in order to maintain their weight and individuals with excess weight because they pose risks for many diseases, including heart disease and diabetes. Frying and pastry should not be consumed in iftar. Since bread is the best quality carbohydrate, bread should be consumed instead of rice, pasta, bulgur pilaf and pita. Since pita is prepared from white flour, it causes a sudden increase in blood sugar. In addition, since its taste causes you to exceed the limits, whole wheat, einkorn, and whole grain bread should be consumed instead of pita. “Seasonal fruits should be preferred instead of dessert”.
“DO NOT neglect the walk”
Reminding that one of the most important factors that keep the immune system strong is exercise, Dyt. Merve Öz said, “Regular exercise strengthens our immunity by supporting both our physical and mental health. If there is no obstacle, do not neglect to walk for 30 minutes every day without tiring yourself ”.