Nargiza Belekova, a nutritionist, shared recommendations for preparing for fasting and proper nutrition during Orozо with the listeners of Birinchi Radio. She noted that observing the fast can bring significant benefits to the body, especially for those suffering from metabolic syndrome. This syndrome includes conditions such as insulin resistance, prediabetes, pancreatic obesity, and high blood pressure. Fasting can become an important tool for maintaining health in such cases. During prolonged abstinence from food, the body begins to use fat reserves for energy, which in turn helps normalize cholesterol levels, liver functions, and blood pressure.
According to the specialist, to achieve a positive effect, it is necessary to maintain a sleep schedule and monitor the diet. It is important to include proteins, healthy fats, and fiber in the diet. Sources of protein include meat and fish, healthy fats are found in eggs, butter, cheese, and nuts, while fiber is present in vegetables, fruits, greens, and legumes. At the same time, it is advisable to limit the intake of sweets, soda, and fast food.
Nargiza Belekova also emphasized the importance of preparation for Orozо: people with chronic diseases are advised to undergo a medical examination in advance and consult a doctor. It is beneficial to gradually reduce the consumption of unhealthy foods, coffee, and strong tea 1-2 weeks before the start of the fast to help the body adapt.
As for the eating regimen, it is important that the morning meal before the start of the fast is substantial, while the evening meal should be light. It is better to start breaking the fast with water and 1-2 dates, and after 15-20 minutes, move on to a light soup and the main dish, avoiding overeating.
The nutritionist also highlighted the significance of hydration: it is recommended to consume 1.5-2 liters of water daily, primarily in the evening. Mineral water can help replenish mineral reserves, but it is better to avoid it if there are stomach diseases.
“A proper sleep schedule directly affects overall well-being during the fast,” she added.
Beremet Jumabekova
