This spring, the atmosphere of two holidays will be felt simultaneously in Azerbaijan. Thus, both Ramadan and Novruz tables will be set in homes. As every year, holiday tables will be adorned with rich delicacies this year as well. The organism, adapted to fasting for 30 days, will suddenly be loaded with high-calorie foods and sweets.
After the month of Ramadan, excessive consumption of heavy meals, sweets, and high-calorie foods can create an additional burden on the digestive system, and at the same time, pose certain risks to overall health.
It is interesting to know, what should proper nutrition be like during the transition period from fasting to the Novruz table?
In her statement to Modern.az on the topic, **Mahsati Huseynova**, head of the Food Safety Movement and healthy nutrition specialist, stated that suddenly loading the p, which has been hungry for a long time during iftar, with heavy foods can lead to health problems.
“Therefore, it is more advisable to start iftar with half a glass of warm water and one date, which is rich in vitamins and minerals. After a short break, it is recommended to consume a seasonal, easily digestible, low-fat soup, and then move on to other dishes. Taking approximately a 10-minute break between meals helps with better digestion of food.
During main meals, preference should be given to low-fat, non-fried meat products, especially those cooked on a grill or steamed. It is also important to include legumes, cereals, and fibrous foods in the diet. Salads made from seasonal vegetables facilitate digestion. Instead, it is necessary to avoid heavy and mixed dishes that are heavily fried and prepared from several types of meat. Such foods can cause heaviness, bloating, and swelling in the stomach.”
According to the specialist, fluid intake should also be properly regulated:
“Water, ayran, and lightly sweetened compote are more suitable choices. Sugary and carbonated drinks, however, can cause both digestive problems and a feeling of heaviness and pain in the abdominal cavity. If sweets are to be consumed, preference should be given to dairy desserts, and traditional sweets should be eaten in small quantities and 45-50 minutes after a meal.
For proper digestion of foods, it is also important to chew them well. Since the digestion process begins in the mouth, swallowing food hastily and without proper chewing can cause stomach pain and indigestion.”
M. Huseynova also added that the immediate start of Novruz holiday after Ramadan can also lead to a disruption of the dietary regimen:
“Especially those with chronic diseases, young children, and elderly people should be more careful during this period. After fasting for a month, the stomach's volume decreases, so the p adapts to consuming less food. However, the richness of holiday tables can tempt people to overeat. Yet, even during holidays, calories should be consumed only as much as the p needs.”
The specialist also drew attention to the fact that one of the main mistakes made during Novruz is replacing breakfast directly with sweets and tea:
“Such nutrition leads to rapid fluctuations in blood sugar, consequently causing quicker hunger and excessive food intake. Therefore, for breakfast, dairy products such as eggs, cheese, cottage cheese, sour cream, as well as fibrous foods like vegetable salads, should be consumed. These foods are not only satiating for a longer period but are also considered healthier choices.
It is more beneficial to consume 1-2 Novruz sweets in the first half of the day, after a meal. Eating sweets in the evening, however, negatively affects digestion and, as it coincides with a period of inactivity, increases the risk of overweight and obesity.”
He also emphasized that attention should be paid to preparing fresh foods during holidays:
“Instead of consuming foods stored for several days, it is more advisable to use freshly cooked foods every day. Water intake should also not be forgotten. The daily norm can be determined by calculating approximately 30 milliliters of fluid per kilogram of p weight. If insufficient fluid is consumed, conditions such as fatigue, headache, weakness, temporary visual impairment, and discomfort may arise.”
