Physical activity warning after iftar

Referring to the importance of proper nutrition, Dietitian Yılmaz said, „In these days when our diet is changing, it is of great importance to eat right, especially since we are starving for long hours. For adequate and balanced nutrition, good planning of meals and adequate intake of each food group at meals, muscle loss and immunity at the end of Ramadan. It is very important to prevent the collapse of the system,“ he said.

Protein needs should be met

Emphasizing that it is possible to spend the month of Ramadan in a healthy way and to lose weight by losing fat without losing muscle, Dyt said. Yılmaz listed what needs to be done as follows:

„Try to get up for suhoor. You will both prevent your metabolism from slowing down and prolong your satiety the next day. A protein source should be a must in iftar and sahur. Adequate protein consumption will prevent muscle loss and slowing down your metabolism. Make sure you drink enough water. Water during Ramadan. consumption generally decreases, but as always, water is essential for fat burning in Ramadan. Carbonated beverages should not be consumed as it is thought to digest it, and even if mineral water is to be drunk, there should be at least 30 minutes between meals. It accelerates carbohydrates, you should prefer carbohydrates from complex sources such as whole wheat bread, legumes and bulgur, and the amount should not be exaggerated.

Fruit consumption should not be neglected

Noting that fast food should be avoided, Dietician Yılmaz said, „After a long fasting, it can be eaten very quickly at the time of iftar. Light exercises such as walking and dancing are also very effective here, instead of very heavy exercises, it would be better to wait at least 2 hours after iftar for heavy exercises. Fruit consumption is generally neglected during Ramadan. At least 2 servings of fruit per day, It should be consumed raw or cooked without added sugar and consumed as compote. In order not to disturb the stomach and control calorie intake in Ramadan, the most correct cooking methods are grilling, baking, boiling or steaming. You should take care not to use frying and roasting methods that will cause excess oil intake. Instead of eating the remaining meals, you can consume a light breakfast with eggs or a yoghurt and fruit pairing.

Tea recipe for digestive problems

Underlining that digestive problems and indigestion problems can be seen during Ramadan, Dyt. Tuğçe Yılmaz suggested a tea recipe that facilitates digestion that can be drunk 40 minutes after iftar:

„Ingredients: A pinch of fennel, cinnamon stick, 1 chickpea-like fresh ginger, a few leaves of fresh mint. Preparation: Add all the ingredients to 500 milliliters of boiling water and let it brew for 7 minutes with the lid closed, you can consume 2-3 cups.“