Ways To Stay Healthy And Fit During Ramadan

Eleven months Sultan of Ramadan come, welcome! We live in both physical and spiritual purification and renewal occur during the month of Ramadan major changes in our dietary habits, meal is reduced and we start changing our hours to consume different foods. The month of Ramadan is the right time for you to learn a good eating habit. When they’re forgiven for harmful substances out of our bodies, our digestive system, blood circulation, relaxes and refreshes our liver. Corresponding to the summer days, especially Ramadan, the month of fasting, Sahur and Iftar for you to have a healthy requires you to be more careful about what they consume.
As a result of the reduction of the meal and having to open a long time, your metabolism will slow down. But with a balanced and adequate diet in addition to mild exercise, you can slow down your metabolism and prevent weight gain. With Ramadan due to the sudden change in diet in healthy people, low blood sugar, headache, dizziness, forgetfulness, drowsiness, heartburn and various health problems such as constipation can occur. So the importance of balanced and adequate nutrition in the month of Ramadan.What should be considered well in order to stay healthy and fit during Ramadan?
Carbohydrates for quick energy, protein, and consumption has increased while vegetables and fruits for our sweet will remain in the background. But the month of Ramadan healthy and fit, to pass, we need to continue to receive the vitamins and minerals that we need daily. Foods that are high on the glycemic index raising your blood sugar by temporary energy suddenly instead of bulgur, whole-grain, whole-wheat products, high fiber foods such as fruits and vegetables stand out from the crowd.
As a result of prolonged starvation we should consume more food than normally, its way faster to consume can be dangerous to health and can result in weight gain. Fasting for a long time and slow down the digestive system can cause constipation. So, vegetable dishes, salads such as fresh and dried fruits and plenty of fiber foods should be consumed. Thoroughly with small bites eaten food trampled to death, and to give them the right of the food you eat, and also it is important to facilitate digestion. At one time large portions, instead of one hour after iftar, eat smaller portions.
Meals fatty, salty, spicy, heavy meals should be avoided, and care should be taken to use oil in cooking. Fried foods should be avoided, baked, boiled or grilled cooking methods should be preferred.
The last meal instead of breakfast and Sunrise, which is of great importance and definitely should not be overlooked. Didn’t get up before sunrise, or just with water to ward off your blood sugar to fall more quickly during the day, the feeling of hunger, and weakness can cause. Sahur overly greasy, salty, sweet, if you consume heavy meals, such as bakery products, will cause you to gain weight and have digestive problems and dehydration within days. Egg, tomatoes, cucumbers, full-grain, whole-wheat bread, low-salt cheeses, nuts, fruit or raw vegetables and breakfast dishes such as soup, olive oil, yoghurt and light meals such as salads can be consumed.
Suhoor and Iftar at a time, eating large amounts can lead to blood pressure and digestive problems. Light but nutritious foods should be preferred, the iftar meal is partitioned into 2. After opening the iftar with water, dates, content and nutritious in soups less salty olives and cheeses can be consumed. After 15 -20 minutes if the Dec low-fat red meat, chicken or seafood, legumes, and salads can be eaten in zeytinyaglila. Ramadan pide of the table are the sine qua non, but not too much.
Recommended for a healthy life eating less frequent but the layout of Sahur and iftar during Ramadan with Dec although it may seem difficult to apply it is recommended to consume at least 2 more meals. TV, celebs, and Iftar after iftar 1-1,5 Dec, you can protect your health by consuming meals at two hour intervals. Again this Dec meals in moderation, nuts, fruit, yogurt, and nutritious foods such as milk should be preferred. Those who cannot give up dessert with a milky, fruity desserts and ice cream, we recommend you to go for.
Summer Ramadan with the arrival of a protracted day and your body will cause the warm air to increase the loss of minerals and water thoroughly. That you drink at least 2 liters before sunrise Samarkand milk, buttermilk, yoghurt, herbal tea, sugar free soda, sugar-free or low-sugar fruit juices and compotes should be consumed plenty of caffeinated drinks should be avoided as much as possible. Even if you’re not thirsty, your fluid needs daily to meet before sunrise Samarkand, often liquid should be taken.
The couch after the evening meal to take a nap instead of a mild-paced, short-term strolls, you can speed up your metabolism and digestion.
Growth and Development-age children, pregnant and lactating women, those with chronic diseases, diabetes, high blood pressure, kidney fasting and it is undesirable to those with diseases of the digestive system, should be consulted with your doctor about fasting if you have health problems.

In The Month Of Ramadan Healthy Shop

More full in the month of Ramadan, fasting and more healthy to your shopping list so you can keep your food choices must be healthy. You eat, you drink and the foods cooked in fat –sugar ratio should be balanced.
Add enough olive oil or butter 1 teaspoon per each person you allows you to prepare meals with a balance of fat. Drinking tea , coffee and other drinks free of sugar and helps control your weight choosing.
Create a weekly meal menu. Allows you to identify the nutrients you need to take.
Do your shopping after iftar when you are creating your shopping list to provide weight control.
You may not eat in the shop as you can do open-note that you’ll prefer that you don’t buy the foods you need.
Shopping for healthy fruits and vegetables according to the season, should be on your shopping list.
Healthy food shopping list the variety. Therefore, grain, vegetables, fruits, milk, meat and fat in the you should choose the group of foods every day.
1 piece of rye bread
1 kilogram wheat or legumes
1 liter milk and yogurt
1-2 kilograms of fruit varieties
500 grams of meat types
1-2 pounds vegetable varieties
7 eggs
250 grams low-fat cheese
200 grams olives less salty
1 package dates or dried apricots
1 liter of olive oil

Common Misconceptions During Ramadan

In the month of Ramadan we should eat? What should I watch for while consuming foods? That in the month of Ramadan to correct known errors…
According to research, men are 51.4% of women 42,7% gaining weight during Ramadan. Therefore, the scheme of a balanced diet in Ramadan should be continued as always. Here, common misconceptions…
Keep iftariyelig rich
Iftariyelik preferred as pies, cheese, olives, salami, sausage, pepperoni, dates, bacon, honey, cream and butter should not be preferred at the same time. Because according to research, are more difficult to control the amount you eat small portions, and to give a sense of saturation are weak. 1 extra servings that you eat even a little taste of iftariyelik means; iftariyelik are usually foods that are high in fat content. This raises the calories. So it would be correct to consume and also controlled iftariyelik limit 2 varieties.
Every day, consume a pita bread
Ramadan is an indispensable part of pita bread, which you consume for 30 days, Weight Control, and negative health risks. Because pita bread is made from white flour cause blood sugar levels to rise quickly and it also. Already eaten food after a long famine, because that will keep your blood sugar balanced as much as possible, foods should be preferred. Therefore limiting to 2 or 3 per week of pita bread we consume, we must make sure that the bread is brown. At the same time, Iftar pie, soup, pasta or rice to consume, if we’re going to run out of pita bread.
Dec meal you don’t need
Cause some changes in fasting metabolism. The most important effect long-term hunger is the result of metabolism, less energy expenditure, the basal metabolic rate, slow body movements and falls. Deficiency of various vitamins and minerals the body occur in this process fasting all day. Make the Iftar and sahur meals with light snacks between and Dec will help speed up the metabolism, and support the retrieval of vitamins and minerals that we need daily. Here Dec is of importance meal preferences: Fruit, unsalted nuts, yogurt, milk, kefir alternatives, such as are suitable.
It wouldn’t have Sahur
– In the morning, just by drinking water or to eat before going to bed at night niyetlenmen it should be noted that it is dangerous. Approximately 18 hours because of this diet hunger, which on average consists of 20 hours. Also, depending on fasting blood glucose in the early hours of this day to fall and that is caused to pass through a very inefficient. Therefore, the pre-dawn meal must not be skipped this meal and definitely low-fat milk, yogurt, cheese, cucumber, brown bread or oats or soup and a light breakfast of foods such as the meal must be done, such as the choice of a meal of vegetables and legumes should be preferred.
Consume food quickly
Starve all day and for dinner it will be installed during the fasting period one than it would upset the balance of the stomach. Unless you pay attention to this situation, from time to time, even healthy people, digestive difficulties, accumulation of excess gas in the stomach and intestines, and sudden rise in blood pressure may experience similar reactions. For this reason, a certain limit within the framework of iftar dinners, and eat meals slowly while it is important to consume food.
Consume more water at a time
Due to hot weather, water consumption is becoming more and more important. So acidic drinks and ready-to-choose water instead of fruit juices. Don’t drink the water suddenly and quickly. In this way the sudden expansion in the gastrointestinal system depending on the consumption of water, a sudden decrease in blood pressure and may cause dizziness associated. So, 30 ml per pound intermittently. Water does great things to consume.
Tea, coffee and herbal tea, the consumption of water and you can’t keep. Drinking tea, coffee, water from the body by throwing the next day, you can make you feel a thirst for more. At the same time accurate for those with anemia, consumption: Iftar, TV, celebs, and more between a total of 5-6 cups.
Already I am eating less, I can comfortably consume sweet
A sudden drop in blood sugar after prolonged fasting, sweet in your request caused an increase, although this will end your fast when you turn. Your dessert needs from now and then we consume fruits that provide the vitamins, minerals and also fiber intake will have a positive impact.
Güllaç and baklava sweets comes at the beginning of Ramadan. Gullac, sweet milk is lower in calories and it’s easier on the stomach for. To 2 times per week 1 small bowl of fresh milk or 2 scoops of ice cream can be consumed.
It inflates my stomach to eat the salad
Necessarily must have a little salad meals. Intestinal and stomach problems caused by eating high-calorie food to avoid and less pulp, you can add 1 tbsp of olive oil over your salad. Especially cucumbers, in a high water content rate, fluid will meet your needs.
I’ll gain weight if I eat less
Long-term starvation diet to make the slimming it slows down the metabolism process, your health can put you in serious danger. Long Nov in hunger loss and if it gets serious, the heart gives rise to need your strength. At the same time, during Ramadan, unconsciously, the needs of the body by consuming a lot of any weight loss metabolism the weight right back and then disrupts it is inevitable that you will get.


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.


10 Disarming Nutrients Stomach Acid During Ramadan

Complaints of the stomach are increasing during Ramadan?
When Ramadan arrives in the stomach, gas, or reflux conditions such as rancidity comes to the fore. Iftar and sahur mistakes, can cause a situation like this.The month of Ramadan from the stomach of a small, hard deposits are you multiplying? “Gas, bloating, stomach eksiyip is on fire” or “reflux” who does not say. Questions like this I asked a colleague who specializes in gastroenterology. The response was brief: “long-term change in the rhythm of hunger and eating can create some digestive problems for the first week. Iftar is being done at most error. Fast food, almost the most common mistake is to swallow without chewing. The food is an important detail that may not be sorted correctly. Downloaded very quickly on an empty stomach, will irritate the stomach, esophagus and stomach of hot soup is also important. Fast food in itself already causes a bulge to swallow more air, which means at the same time. There are other mistakes too: sometimes are not given enough opportunity to the stomach to ejaculation. Samarkand sunrise, before atistirili up a lot of things, which is a big problem. Iftar-sahur between is very short this year-so the shift in the very early hours of the morning is important. Also “I could eat day too,” fear not, very inflated delights of a problem. The emptying of the stomach into bed after suhoor, defeating the physiological intestine is preventing you from doing their job.” The result: in the fast in the morning, slow food, chew food thoroughly, keep the conversation going and enjoy a nice table out the stomach in Ramadan as usual “trash bag” it is very important for you to make…
Increase uric acid is that dangerous?
Gout “uric acid” in the body of the named item are known to arise as a result of the accumulation. Painful swelling of the joints, and sometimes even “gout attack” also known as “thumb arthritis” turns out to attacks, red and terribly painful arthritis you have to go for a thumb. Of an excess of uric acid “kidney stones”caused by the heart valves and blood vessels breaks.Fructose stimulates the increase of excess uric acid.
Did you give your organs?
Thousands of patients are waiting for an organ transplant. Our doctors and our hospitals are extremely successful in organ transplantation. World Championship candidates almost notably the liver and renal transplantation. The problem is that the formats cannot organ. What he needed, the organ to be transplanted. Because of not enough organ donors. A large part of organ transplants from healthy donors, usually done with organs from relatives. In developed countries, the situation is exactly the opposite.People living with organs from brain-dead organ donation from 20 percent to 80 percent is carried out. In short, we have a very bad track record about organ donation. Our level of awareness is very low.
10 disarming nutrients stomach acid
In your stomach gets crushed, dies, eksiyin almost as an “antacid” chew the pill, tablets, syrups do not swallow. Look for the answer to the first question: What if I made a mistake and I also think my stomach rebelled? By benefiting from the following natural nutrients in your stomach then try to help…
1 – Fennel: Fennel herbal tea prepared with gas, bloating and cramps it relaxes the stomach, reducing feature.
2 – Banana: fruit is good for acid reflux sufferers because of the positive effects of the acidity of the stomach is an option.
3 – Ginger: anti-inflammatory effect in the body, with the positive influence of fire as well as soothes colic with cramps feature.
4 – oatmeal: the fiber structure balances the acidity of the stomach. At the same time is satisfactory.
5 -: Melons are rich in potassium. Because of high pH value, alkaline reflux of the stomach to help it become as good.
6. pasta: the content in B vitamins gives energy. The stomach calms.
7 – root vegetables: celery, artichokes, other vegetables, root vegetables such as higher starch content of yam is more than calories. While extending the feeling of satiety contain plenty of fiber an alkaline environment.
8 – chicken and Turkey: preventive nutrition is the most important protein sources are Reflux in your plan. White meat unless it is fried in oil can be consumed. However, the skin must be taken necessarily.
9 – Parsley: soothing the stomach and digestive system, help in disposing of excess water from the body of a plant.
10 – chamomile tea: soothing to the stomach, can be perfect. Licorice extracts may also be benefiting from the amount of padding provided.


Mix Mint Against Dehydration During Ramadan

Spend Ramadan in a warning to healthier nutrition and Dietetics Specialist Eda Barn, will pass in front of thirst while fasting in the day he gave a recipe for a mixture of mint. Barn, I did not forget to provide healthy meals for sahur. The month of Ramadan in accordance with Eda specialist in nutrition and Dietetics Barn, “reduce portions, eat slowly, by chewing and good nutrients. Greasy fries, avoid foods that have a content-dense spice. After breaking the fast with Iftar and Suhoor meals, including 2 main, 2 Dec meal. Dec meal, fresh milk, fresh fruit, whole wheat bread, milk, yoghurt prefer.”
Against Dehydration The Mint Mix Recipe:
Nutrition and Dietetics Specialist Eda Barn, if you starve for a long time just in the month of Ramadan, those who fast at the same time, with an emphasis on the process of waiting for a serious thirst, he added: “to meet your daily water requirements is one of the important factors for the Prevention of your body’s water loss. In the selection of the beverage to reduce the need for liquid buttermilk, mineral water should be preferred. I’ll recommend you, drink during the meal you can consume during the day will help quench your thirst.

A bottle of mineral water,
200 ml of water,
125 grams of light yogurt,
200 grams cucumber,
You can stay ahead of your thirst with a blend of mint 3-4.

Water, yogurt, cucumber and mint, mix together with the blender. Add mineral water and enjoy.

Nutrition Recommendations in Ramadan: What to Eat in Sahur?

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Due to the fact that the month of Ramadan coincides with the summer season, it is possible to fasten with health after a long period of fasting. It has been determined in many scientific studies that the fasting of the Ramadan fast in the body slows down the metabolism in our body.
During the month of Ramadan, meal times and number of meals vary. Normally, 5-6 meals are made during the day, the number of meals in the month of Ramadan decreases to 2 meals. In the month of Ramadan, the number of meals during the day should be increased to 3-4 days. With this in mind, it is important to evaluate meals in terms of healthy nutrition.
One of the most important errors in the month of Ramadan is the lack of standing up in the field. The fasting period can be 20 hours if the fasting is not achieved. This figure may cause serious health problems in the individual. It would be a good health to get to the shore to take down the fasting period.
Sahur food should be composed of nutrients that are slowly digested throughout the day. A rich breakfast of protein and fiber foods will be a proper sahur meal.
If you prefer to make a sahur breakfast type;

Cold cut vegetables such as tomato cucumber,
Very salty cheese varieties,
Less salted olives,
Boiled egg,
Brown bread, such as bran, rye, whole wheat,
One serving of fruit can be banana or peach or pear.
You can opt for a lemon tea or a herbal tea without sugar as a drink.

If you prefer to make a food type sahur;

A little salty buttermilk or tincture next to a low-fat vegetable dish
You can choose brown bread like bran, rye, whole wheat.
You can consume 1 serving of fruit after the Sahur meal.

At the Sahur dinner;

Very fast digested foods should be avoided. For example, foods containing sugar, white flour and other purified sugars.
Roasted foods should be avoided. Such foods can cause nausea and deterioration of the stomach throughout the day.
Foods containing high salt / sodium should not be consumed as it will increase the thirst for fasting.
At least 2-3 cups of water should be consumed during Sahur.

It is appropriate to start the meal with light meals such as dates, cheese, olives, or soup, and to continue with 10-15 minutes of low-fat meat (red or white meat), vegetable meal or salad.
Foods that provide energy but raise blood sugar in a balanced way (white bread, rice-piled foods with high glycemic index instead of bulgur pilaf, whole wheat bread or whole wheat foods such as whole wheat pasta) should be preferred.
Iftar dinner;

Over-grilled, instead of fatty desserts; milk desserts or fruit desserts should be preferred.
Food should be avoided by eating fast and should be swallowed slowly and thoroughly.
Instead of large portions at one time, they should be fed in small portions, one at a time, after each hour.

This article was prepared by Dietician Busra Sağıroğlu.
For more information please contact our Nutrition and Diet Department.

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