Which nutrients with increased consumption during Ramadan, how useful?

Experts state that there are many benefits of foods such as dates, soups, eggs, and yogurt, especially in Ramadan. Nutrition and Dietetic Specialists also provided important information about the benefits of foods that increased in Ramadan.

Nutrition and Diet Specialist pointed out that the consumption of dates and rose fruits, which increase in consumption in the month of Ramadan, contains an important nutritional value in terms of healthy nutrition.  

Date

Date; It is a good source of fiber, rich in nutritional value, vitamin, and mineral content. It is often consumed instead of dessert. It contains folic acid, magnesium, potassium, phosphorus, iron, and sodium. It reduces fatigue and is good for anemia. It has an increasing effect on breast milk.

         

It facilitates digestion, is good for constipation. Due to its high fiber structure, the sugar contained in its content has a long mixing time. It is good for sweet crises. It gives a feeling of satiety.

          

Soup 

Soup; Our soups, which are indispensable for our kitchen, are also included in our tables by doubling their benefits in Ramadan. The soup that is drunk at the beginning of the meal prevents us from eating fast food, contributes to the reach of the toughness signals to the brain, and it has an effect on appetite control.

      

After prolonged starvation, it prevents a lot of food. It prevents digestive problems, relaxes the stomach, and is good for constipation. Chicken broth, lentil, Ezo Gelin, peppermint yogurt, vegetable soups are friendly to digestion.

         

      

Bread and cereal group 

It is a fiber-rich food group. It prolongs the toughness period. It provides appetite control. Bread types, bulgur pilaf, buckwheat pilaf, pasta types, oats are included in this group. It is rich in B group vitamins except for vitamin B12.

       

Choosing rye, whole wheat, buckwheat bread, homemade noodles and whole wheat pasta in pasta keeps you full while preventing your constipation problem. It does not raise your blood sugar quickly. Cereal groups also contain vitamin E and beneficial oils.

Supports for skin health. Ramadan pita, which is one of our most indispensable items, is in this group. It is made of whole wheat flour and the egg one is richer in nutritional.

     

Egg

In addition to containing many vitamins and minerals, it is the best quality protein. It is one of the most nutritious foods for a long time. It strengthens the brain, protects eye health, increases body resistance. Thanks to its rich feature of selenium, it fights cancer and is a supporter of thyroid patients.

 In Ramadan, he is the king of sweets. Having a milk dessert is advantageous in terms of blood sugar compared to sherbet desserts. It is light, its energy content is not too high. It is in the group of walnut, hazelnut, peanut useful oils (omega-3).

   

The amount of sugar added to its content can be reduced and served with fruit. Milk makes it rich in calcium and protein.

    

Tamarind sherbet 

It is the most common benefit to quench thirst. It balances stomach acid and prevents heartburn. It softens the intestines. It is rich in vitamin C. It cleans the liver of toxins.

      

Yogurt

Yogurt is the most accessible food that protects intestinal health. It regulates bloodpressure and supports muscle development. It balances cholesterol values. It prevents your desire for dessert. It can be consumed in both iftar and Sahar.

          

The wet mint added to yogurt reduces your need for water during the day. Likewise in tzatziki made from yogurt. Cucumber is among the foods with high water value.

      

Curd cheese

The amount of protein is high, the amount of salt is low, the feeling of satiety is high. Prefer curd cheese with egg allergy. Curd cheese added to the soups prolongs the feeling of satiety. The calcium amount is quite high, it supports bone health.

        Spices 

Turmeric reduces appetite, prevents cumin gas problems, and gives a feeling of satiety, cinnamon and cloves balance your blood sugar, black pepper and ginger support your immune system, and thyme facilitates digestion. "

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.