10 Suggestions For Healthy Eating In Ramadan

Olcay dietitian in Peace, without destroying our health by providing a variety of nutrients to keep healthy and what we need to do fasting told;
Hot and humid weather dehydrates: Especially along with an increase in temperature and humidity in the body, sweating is more. However, increased fluid between the hours of Iftar and sahur with your needs to complete 2-2,5 liter (10 to 14 cups) of water are required.
Tea, coffee and fruit juice consumption should be reduced: excessive tea and coffee consumption would increase the body’s fluid needs because in the month of Ramadan the consumption should be restricted. Buttermilk can be consumed as a source of mineral water and also liquid. However, the consumption of fruit juices and carbonated beverages should be restricted. Especially weight problems, or low blood sugar values needs to be run out of juice in the height of living. It is suggested that due to the caffeine and sugar in fizzy drinks to be consumed.
Important to get up during the meal: to get up before sunrise during the month of Ramadan while fasting, it is very important to maintain a healthy diet. Didn’t get up before sunrise, or just drink water and sleep, prolonged fasting 20 hours on top of the duration of poses. As a result, the fasting blood sugar fall faster in the days that causes inefficiency.
Breakfast should be a conservative tough Sahur: Sahur until the time of iftar the meal calorie content in consume foods with more unhealthy than the body makes. The suhoor meal is a light breakfast that contains high quality protein and are the property of Tok holder on the content of the egg will help reduce the feeling of hunger until the inclusion of Iftar. At the same time, the consumption of fruit during the day will help to ensure the support of essential vitamins and minerals to the body.
3 should be placed in between the Iftar and sahur meals a day: during the day the AC to raise the metabolic rate of physique for a very long time falling in the period between Iftar and sahur food should be consumed at least three meals a day. 1 bowl of soup opened with the iftar meal that will be given at least a 15-20 minute break and then the main meal when it is consumed indigestion, bloating does not happen. Mostly the foods consumed to be stored as fat also is prevented. After 1.5 hours on the average consumption of the main dining meals also weight a little in terms of protection will be effective Dec.
Blood sugar must be balanced iftar: the iftar meal in that food will raise your blood sugar as balanced preferences should be made. For example rice, high on the glycemic index such as white bread preferences instead of making rice, whole-grain bread such as whole wheat pasta or healthy choices must be made.
Healthy food choice must be made: choosing healthy food is important to prevent weight gain during Ramadan. Unhealthy cooking methods such as roasting instead of frying and grilled, boiled, steamed and baked foods made with cooking methods should be preferred.
Instead of churro desserts: dessert of the increased blood sugar falling until Iftar time due to the need to consume, it is important to make healthy choices. The amounts of syrup instead of heavy desserts servings-balanced, fresh milk, gullac, fruit desserts or ice cream to eat more healthy choices.
Constipation to be a problem: changes in diet, constipation and common digestive liquid consumption also dispersed into the day in the month of Ramadan cannot be a problem. To prevent constipation, the meals foods that are high in fiber content (legumes, salads), fruit consumption should be neglected meal in Dec.
The digestive system runs walking: brisk walking 2 hours after the iftar meal to be made of the functioning of the digestive system can help slight, but mean blood pressure the blood pressure, weight control helps to ensure at the same time.
Source:

http://www.haberler.com/ramazanda-saglikli-beslenme-icin-10-altin-oneri-8487959-haberi/

During Menopause, Healthy Eating In Step 5

Menopause comes to the end of monthly periods in women, the cessation of ovulation as a result of the reduction of the female hormone estrogen as a result of a natural period of life that is experienced. Menopause usually varies between 48-55 years, but fat women can be seen early in. As a result of the reduction of estrogen osteoporosis, weight gain, problems like cardiovascular disease can be seen. For this reason spiking is a method that can reduce the effects of menopause, pre-menopause and menopause can bring with sufficient and balanced diet from the period of the difficulties that can be reduced.
Pay attention to calcium intake!
Osteoporosis is a gradual decrease in bone density and to become easily broken. Especially due to the decline in estrogen levels with menopause can result in bone loss. During menopause, estrogen use, women who used those who did not consume 1000 mg per day calcium 1500 mg per day. For example, 200 ml of milk received 240 mg of calcium, while half a bunch of parsley contains 245 mg calcium.
Should be taken for heart health!
Before menopause, along with the effect of LDL cholesterol low-density lipoprotein cholesterol high. However, during menopause, as estrogen is eliminated along with the decrease of the protective effect of the hormone estrogen, LDL, and triglyceride levels may experience a rise in. “Weight gain associated with menopause, increased the risk of cardiovascular diseases increases. To be brought under the control of weight and blood lipid levels fat, frying and roasting should be avoided foods made with milk and yoghurt to foods such as low-fat ones should be preferred, consumption of vegetables and fruits should be increased.
Weight gain must be controlled
This diet will also slow down the rate of metabolism along with menopause, it is of utmost importance. A hormonal change in the body fat distribution changes, and especially an increase in abdominal fat may increase. 2.5 to 3 hours between meals, your metabolism too will speed up plan to be. Dec therefore the consumption of meals is important. Daily meal diet program should be designed to have 3 Main and 3 Dec. Increasing water consumption is also important for control of weight gain. Daily 2-2,5 lt water should be brought into the habit of drinking.
Physical activity should be increased
Fat in the body, preventing weight gain and cholesterol levels in the blood to be brought under control for the regulation of physical activity is of great importance. Hormonal problems that may occur during menopause and regular sports will help speed up your metabolism and reduce. Step 10 thousand per day are very important in maintaining heart health and in controlling weight gain.
Salt consumption should be reduced
Excessive salt consumption is associated with high blood pressure. More salty foods when consumed can increase your blood pressure should be taken into account. Too much salt can affect blood pressure because it affects the health of your heart. In addition, excessive salt intake increases urinary calcium excretion. A lack of calcium, especially common during the menopause increases the risk of osteoporosis and broken bones. In cases like this the consumption of salt in the diet should be limited. Ready to use spices instead of salt in your food run out of food on the table, you will have salt and olives will help reduce your daily salt consumption to prefer foods such as unsalted.

EXP. MWT. Erçil Sernaz Cakir