How should we feed on Eid?

 Ramadan and the following feast days cause a drastic change in our diet. In order for this change not to affect our health negatively, Specialist & Dietitian made important warnings.

Due to the changes in the diet during the month of Ramadan, it is necessary to pay attention to some issues in the transition to the normal eating order. Fasting for long hours slows metabolism and our body gets used to this system. For this reason, with the Ramadan Feast that comes right after Ramadan, health problems start to emerge due to irregularities in the metabolism.

The best part of the holiday is family visits and those wonderful holiday tables. The long time spent at the table and the desire to taste each dish cause excessive consumption of the food. Excessive meals, heavy sweets, caffeinated beverages, chocolates, and candies, which are consumed suddenly after the 1-month fasting period, cause various disorders in the digestive system and other organs. The most important of these are indigestion, stomach, and intestinal problems. For this reason, preserving the eating discipline as much as possible during the feast will make it easier to get used to the post-feast order.

So, how will we behave in these days when all eating and drinking bans are lifted? If we do not want to be from our health during the Eid al-Fitr, we should learn to conserve moderate nutrition. A healthy and balanced diet is of great importance, especially during Ramadan Feast. The time of fasting should be gradually changed from the eating habits the body is accustomed to regular feeding. It is necessary to be careful while gradually increasing the number of meals decreasing in two to 3 main and 3 snacks. Snack habit is very important to accelerate the metabolism that slows down while fasting. It is one of the biggest mistakes that you can make a meal with just desserts.

During Eid al-Fitr, main meals should be fed rich in carbohydrates, protein, fat, vitamins and minerals, never disrupt breakfast, water consumption should be emphasized, and care should be taken not to eat too many sweet-type foods in snacks.
The first day of the feast should start the day with a light breakfast, as we did in Sahar, and no meals should be skipped throughout the day.
During the Ramadan feast, attention should be paid to the consumption of sweets, chocolate, and as much as possible from the tendency to over-eat.

Sahar dishes that we eat during Ramadan should never be served as a night meal after Ramadan. food should be avoided as usual.

Especially during the feast, fluid intake should be increased and approximately 1.5-2 liters of water should be drunk daily. Fluid needs can be supported with liquid foods such as sugar-free compote and buttermilk.

In order to prevent some digestive system disorders such as constipation due to fasting during the month of Ramadan, it is important to consume the recommended amount of vegetables and fruits in the season. One of our meals must-have vegetables and salads.

Prepare Your Festive Rice
Rice, which is eaten with healthy foods such as vegetables, fruits, lean meat and beans during the feast can help provide a balanced diet. Especially children and adults eating brown rice; Folate has a diet that contains higher amounts of important nutrients like vitamin B, potassium, fiber and vitamin A.
Research has revealed that people consuming brown rice reduce the amount of added sugar in their diet by 4 teaspoons (16 grams) and reduce the saturated fat content by 7 grams.

Even though it feels like a period when food consumption is restricted during the feast, uncontrolled food consumption should be prevented; The habit of sitting at the table and eating too much and fast at one time, drinking little water, skipping snacks, turning to sugary foods more than necessary and living a still life should definitely be abandoned.

8 important benefits of watermelon!

Watermelon, which provides important benefits in terms of health as well as its delicious and refreshing effect, is one of the foods preferred in Ramadan tables. Watermelon, consisting of 92 percent water, provides many benefits, from vitamins and minerals to cancer, rejuvenating the skin, nourishing the hair, and losing weight. Moreover, the kernel is also useful! On the other hand, since it is a fruit with high sugar content, it should be consumed carefully.

Nutrition and Diet Experts  2 slices (280 grams) of watermelon is 80 calories; It contains 20 g sugar, 270 mg potassium, 17 g vitamin A, 21 g vitamin C, 4 g iron, 1 g fiber. Due to its high potassium content, kidney patients should definitely consult their doctor. People with insulin resistance, hypoglycemia, and diabetes should also pay attention to portion control while consuming watermelons and should not exceed 2 slices (280 g). "If diabetic patients consume watermelon with cheese, it ensures the blood sugar balance."

   

Reduces edema: Since watermelon is a fruit with a high water rate, it has diuretic properties, which means that it often urinates. Therefore, it is a food-like medicine in the summer months for those who have edema problems. Watermelon, which helps prevent constipation thanks to its fiber content as well as water, supports regularity for a healthy digestive system.

Balances blood pressure: The amount of potassium and magnesium in watermelon lowers blood pressure, that is, blood pressure. Potassium is considered a 'vasodilator', meaning it releases tension on blood vessels and arteries, thereby stimulating blood flow. It reduces stress on the cardiovascular system. The carotenoids in watermelon also help to reduce the risk of blood pressure, blood clots, stroke, heart attack, and vascular occlusion by preventing the hardening of the arterial walls and vessels.

Protects hair and skin health: Watermelon is an excellent food for our hair and skin thanks to the vitamins A and C it contains. Thanks to its high water content and the necessary vitamin A content in the production of sebum, which moisturizes the hair, it makes the skin look more vivid and beautiful. Vitamin C also helps make collagen, a protein that makes the skin healthy, supple, and strong; Besides forming skin cells, it repairs the cells.

It fights cancer: As it is understood from its red color, watermelon is a fruit rich in antioxidants. The antioxidant named lycopene in it blocks cancer cells and strengthens the immune system, the body's defense system. Again, thanks to the high vitamin C it contains, it prevents the formation of free radicals that cause cancer in the body. Scientific studies reveal that watermelon is especially protective of.

It protects heart health: With the substance called “Cucurbocitrin”, which contains watermelon seeds, it helps to lower blood pressure and regulate kidney functions. Rich in single and multiple fatty acids, watermelon also protects heart health by lowering bad cholesterol in the blood. 1 handful of watermelon seeds will be enough every day. It will not matter if you chew or swallow directly. Those who do not like the taste of raw can also be consumed by roasting in the oven.

Regulates sleep: Watermelon helps quality sleep with its high magnesium content. It reduces sleep disorders and insomnia.

Strengthens memory: Watermelon seeds rich in fatty acids, which are involved in protecting the structure of cell membranes and providing nerve conduction, strengthen memory by facilitating learning thanks to these effects. It also helps the absorption of fat and reduces chronic inflammation.

It relaxes the muscles: Consuming watermelon and watermelon juice immediately after sports helps to reduce muscle pain, strengthens the muscles, and speeds up the recovery process after exercise. For quick muscle recovery, 1 glass of watermelon juice can be drunk immediately after sports.