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Healthy recommendations in Ramadan

Sahurda at least 1-2 servings of age or dried fruit recommended to be consumed Ozden Örkçü, “according to research, tryptophan amino acid in the structure of excess nutrients reduce appetite while it is stated that protects your immune system. Bananas, avocados, oats and milk are foods rich in tryptophan. You can reduce your appetite by consuming albumin-rich foods such as peas, peanuts, and beans. In addition, fruits are a natural source of sugar,” he said.


"Oats, cheese, nettle, licorice, wheat, milk and dairy products, peanuts are important sources of chromium. Honey has been used in medical treatment for many years and is used as a natural medicine with the vitamins minerals and amino acids it contains. It strengthens the immune system by showing antimicrobial properties not only against bacteria, but also against viruses, fungi, parasites. It allows wounds to heal quickly. Honey taken by mouth strengthens the immune system, " he said.


Ozden Örkçü, who noted that a light breakfast instead of eating in Sahur will facilitate digestion, listed his recommendations for sahur as follows:

“If you don't like drinking tea in Sahur, or if you fall asleep at that time, a cinnamon milk or 1-2 servings of fruit slices prepared from seasonal fruits will do you good.

If you are one of those who eats dishes left over from Iftar in Sahur, give up these habits and see how a good breakfast table actually relaxes your stomach, making you sleep without squirming as you fall asleep. An omelette or menemen made in low oil, 1-2 eggs boiled if you don't like, 1-2 slices of bread with dates next to seasonal fruit or walnuts, you can also toast if you feel that you can't get enough.”


Nutrition and diet expert Ozden Örkçü, iftar meal gradually recommended to eat the suggestions listed as follows:

People who are hungry and dehydrated all day in Iftar should not be loaded with excess liquid foods while fasting. Acidic drinks should not be consumed too much. 3-4 decoctions of food together and quickly consumed in an empty stomach should not be loaded at once... Otherwise, stomach swelling sensation, reflux, burning, sour, gas complaints are inevitable. However, it is more correct to start Iftar food with light food. 

• It should start with soups in the first place “warm soup, which is not too hot to start with, is the most appropriate food. People with bowel problems can add natural fiber to their soups, as well as prefer whole wheat bread.

* You can take a break and continue with a vegetable dish or salads with olive oil.decaf. 

• Then one of the main meat dishes can be selected.


The month of Ramadan, which falls in the number of meals and related health problems could bring about with changing eating habits, noting that the essence Orkcu, 15-16 hours after fasting high-calorie foods (pastries, fried foods, sausages, salami, bacon and deli foods that are high in Salt, such as, syrup desserts, bread, pastries, pasta), or may cause sudden high blood pressure, sugar and blood pressure in addition to life-threatening in a way the rise that occurs as a result of a heart attack, pulmonary edema, such as tables may cause serious,” he warned.


“Instead of high-calorie foods in Sahur, we should choose complex carbohydrates that do not experience premature gastric emptying that is not easy to digest from our stomach with whole wheat, oats, high fiber content,” said Ozden Örkçü, who noted that sahura should definitely be raised to shorten the duration of hunger.

Read: Tok 5 sahur


” Drinks such as tea and coffee cause water to be excreted in the body on the next day of fasting can make the person thirsty, “warned Ozden Örkçü, " during fasting in the name of thirst, water should be removed from the body, tea and coffee consumption should be reduced in Sahur and iftar. Consuming salty foods can also cause fasting to pass in thirst. Reducing salt consumption in Sahur and Iftar provides less thirst, " he said.


Ozden Örkçü, Ramadan movement due to the decrease in weight gain by drawing attention to the “sweets to be eaten after eating dough and fried process should not be a dessert, and milk desserts should be preferred. Gullaç, which has become a symbol of Ramadan, can be considered the most appropriate dessert, milk dessert can be eaten 1-2 times a week. But it is more appropriate to eat not immediately after eating, but after 1-2 hours of iftar,” he said.

” It is necessary to chew food well, avoid very salty, fatty and sweet foods, “said Ozden Örkçü, " choosing milk desserts or fruits instead of heavy dumplings is more useful for our health.

Do not eat fast, do not swallow foods without chewing well, do not lie down immediately after eating. Avoid excessively fatty, spicy foods and desserts with sorbet. If you have bloating and gas in your stomach; eat poor milk, dairy products and gluten,” he said.


Ozden Örkçü, iftardan sahura in the period before the importance of getting enough liquid emphasizing “during this time not enough liquid is taken, especially sahurda diuresis-enhancing foods to be taken (caffeine-containing tea and coffee such as drinks, tomatoes, eggplants, garlic, etc.) it can increase the risk of stone formation and the risk of renal colic, leaving the person dehydrated,” he warned.


For those who think of exercise in order to reduce stomach bloating or gain weight control after iftar, turning to physical activity immediately after iftar can pose a risk to health, Ozden Örkçü warned, said:

“At least 1-2 hours of eating should be expected to pass, or you may experience reflux and stomach complaints. You can do stretching and stretching exercises at home.

Almost everyone has an exercise program that they follow, create your activity clock by devoting at least half an hour to yourself.

I'm pursuing the one person no, I don't take it from doing sports Jun also if you say you may be accompanied by lively music, your children or your relatives who live with you in this way rather than get bored with the word make sure you'll be pleased to spice up your life.

In addition, in exercise recommendations for diabetics, it may be recommended to continue normal physical activity and avoid excessive amounts of physical activity 1-2 hours before iftar in terms of the risk of hypoglycemia.”

Bonus: Practical and delicious Iftar menu


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