On the air of Birinchi Radio, nutritionist Nargiza Belekova shared recommendations on how to properly prepare for the Orozо fast and what products should be included in the daily diet. According to her, in the absence of medical contraindications, fasting can have a significant positive impact on health, especially for people suffering from metabolic syndrome, which includes conditions such as prediabetes, insulin resistance, pancreatic obesity, fatty liver disease, and high blood pressure.
During Orozо, the body begins to use fat reserves for energy, which can help normalize cholesterol levels, improve liver function, and reduce blood pressure. However, to achieve these results, it is essential to strictly adhere to a diet and sleep regimen. It is important for the diet to include proteins, healthy fats, and fiber. Protein can be obtained from meat and fish, healthy fats are found in nuts, cheese, eggs, and butter, while fiber is present in fruits, vegetables, greens, and legumes. She emphasized the need to avoid sweets, carbonated drinks, and fast food.
Nargiza Belekova also noted that it is important to prepare before starting the fast, especially for those suffering from chronic diseases. It is recommended to undergo a medical examination and consult a doctor. One to two weeks before the start of Orozо, it is beneficial to gradually reduce the intake of unhealthy foods, coffee, and strong tea, so that the body can adapt to the changes.
As for nutrition, the morning meal before the start of the fast should be substantial, while the evening meal should be light. It is recommended to start iftar 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 paid special attention to the importance of water balance: it is necessary to consume 1.5-2 liters of water per day, mainly in the evening. Mineral water can help restore mineral levels in the body, but people with stomach diseases should consider this with caution.
Additionally, a proper sleep regimen also has a significant impact on overall well-being during Orozо, the specialist added.
"A proper sleep regimen also directly affects overall well-being during Orozо," she noted.
Beremet Jumabekova
