In addition to meat consumption, the consumption of sugar and sugary foods increases during the feast of sacrifice. For this reason, individuals with chronic diseases, especially in this period, are at risk. It is of great importance to eat frequently and little by little, to drink 2 – 2.5 liters of water a day, to avoid excessive consumption of meat or sweets, and to follow the basic principles of a healthy diet.
Nutrition and Diet Specialist Dyt. Sevnur Çaparoğlu shared her views on meat consumption during Kurban Bayram.
Another issue to be aware of is that freshly cut meat should not be consumed immediately. When animals are slaughtered for the first time, they have the hardness we call death hardness. As you wait, this hardness gradually disappears with the effect of acids formed by metabolism. The passing of death hardness depends on the type of animal and the temperature expected by the meat. Mortality in poultry passes in an hour. The hardness of death of cattle, sheep, etc., disappears in 10 days at zero degrees and in three days at 15 degrees, and the meat becomes edible. Fresh cut meat is very difficult to digest, can cause indigestion and is difficult to cook because of its toughness. If you do not want to fight digestive problems during the day, you should consume the meat after waiting for 1-2 days.
Sacrificial meat should be placed in clean containers and kept in a cool place out of the sun, at 14-16 degrees Celsius, for 5-6 hours. During the waiting period, the meat should be ventilated and at the end of this period, the meat that reaches room temperature should be placed in the refrigerator and stored between 4 and 5 degrees Celsius. Although the shelf life of the sacrificial meat varies according to the quality of the cut and the size of the pieces, it is a maximum of 3-4 days under normal refrigerator conditions. However, if the meat is minced, this period is 1-2 days. In order to preserve the meat for a longer time, it should be stored frozen in the freezer at -18 degrees Celsius. However, it should not be forgotten that frozen meats also have a certain shelf life. Meat should not be stored as a whole, but cut into small pieces, wrapped in oiled paper or a freezer bag, and stored in the freezer for more than 4-6 months. Meat should be cut into pieces to be used in meals and placed in the freezer, when desired to be used, frozen food products should be thawed in the crisper section of the refrigerator to reduce bacterial growth. Thawed meat should be cooked immediately, thawed products should not be refrozen.
When consuming meat, besides the quality of the meat, how it is cooked, how much and with which foods it is consumed are also important. For this reason, it is important for healthy people as well as sick individuals to know how much, how and with what to consume sacrificial meat, to apply healthy storage, preparation and cooking methods.
It is left in the hot pan and taken out, 25 percent is cooked only in the center pink, 75 percent the center remains raw, it is cooked close to the cooking consistency, 50 percent is the center remains raw and the meat is cooked to a fully cooked consistency.
According to the studies, there are experts who argue that the pathogens in raw meat are necessary for a healthy immune system, and there are different opinions that argue that it should be consumed in cooked consistency due to disease-causing bacteria such as salmonella.
From a health point of view, over-frying the meat in oil and cooking it very close to the fire on the charcoal grill causes the formation of carcinogenic substances and the loss of vitamins, burning the outer surface of the meat, and thus the loss of water and nutritional values. For this reason, instead of frying and cooking at very high temperatures, boiling and grilling methods should be used as cooking methods.
Nutrition and Diet Specialist Dyt. Derya Fidan gave important information about meat consumption.
Meats are difficult to digest foods. It should not be consumed immediately by individuals with gastrointestinal problems. After keeping it in the refrigerator for a few days, it should be consumed by boiling or grilling.
During Eid al-Adha, attention should be paid to the cooking methods as well as the consumption amount of meat. It should definitely not be preferred as raw or undercooked. Generally, roasting and barbecue methods are preferred as the way of cooking meat during the feast. If barbecue is to be made, the distance ratio of 15 cm between meat and fire must be observed. Because as a result of exposure of meat to high heat, it causes loss of many vitamins such as b1, b6, b12, folic acid, and also causes denaturing of protein. Methods such as boiling and grilling should be preferred in cooking meat, and frying should be avoided. Cooking and frying at very high temperatures for a long time should not be preferred as it may cause the formation of various “carcinogenic substances”.
If we want to make a healthy roast meat, it would be a better choice to allow the meat to be roasted in its own fat by boiling the meat in water, without adding any additional tallow, tail fat or butter, after separating the visible fats of the meat.
In order for the cutting temperature to decrease, it should be kept in the refrigerator after waiting for at least 5-6 hours. Sacrificial meat should not be placed on top of each other in the refrigerator, in bags or in airtight conditions while still at the cutting temperature. Meat, which is separated as a meal, can be stored in the freezer for a few weeks at -2 degrees, and for longer periods in the freezer at -18 degrees.
In order to create diversity while consuming meat in accordance with the principles of adequate and balanced nutrition during the holidays, care should be taken to consume it together with the other food groups ‘milk group’, ‘bread group’, ‘vegetable group’ and ‘fruit group’ at the same meal.
Nutrition and Diet Specialist Simge Çıtak answered the most important questions about meat consumption!
Meat taken out of the freezer for cooking should be thawed by lowering it to the lower shelves of the refrigerator. Thawed meat should be cooked immediately and should not be re-frozen. Another rule to note is that raw vegetables and fruits should not be chopped on cutting boards used in meat preparation. As a cooking method to consume meat in a healthy way; methods such as boiling, baking and grilling should be preferred. Frying and roasting are cooking methods that should be avoided.
Since meat does not contain vitamins C and E, it is very important to cook it with vegetables or to consume vegetables or salads rich in vitamin C with meat. If you want to barbecue the meat; It should not be fried so that it becomes charred. Charred meats always carry the risk of cancer. In addition, being close to the fire causes the loss of vitamins such as B1, B12 and folic acid.
If you want to cook vegetables or legumes with meat, no oil should be added. In particular, solid fats should not be used in meat dishes. Meat should be cooked in its own fat. Roasting, which has become the traditional dish of Eid al-Adha, should be cooked in its own juice, over low heat, without adding butter or lard / tallow. Roasted meat and red meat should be consumed at lunch, and meals with high fiber content such as vegetables and legumes should be preferred for dinner.
People with cholesterol and cardiovascular diseases should be more careful about meat consumption during Eid al-Adha. Offal have a high content of saturated fat and cholesterol. For this reason, people who are at risk of cardiovascular disease, especially with cholesterol patients, should avoid the consumption of offal. In addition, fatty meats are high in saturated fat and cholesterol. Even if visible fat is separated, the average fat content of red meat is 20 percent.
The meat of the sacrifice slaughtered on the day of the feast is cooked and consumed within a few hours without waiting. However, the hardness of freshly cut meat creates difficulties in both cooking and digestion. As a result, problems such as bloating and indigestion occur in the stomach. In order to avoid these ailments, especially people suffering from stomach ailments should consume the meat after waiting for 24 hours.
- Start your day with a light breakfast.
- Avoid a one-sided diet. Consume meat, vegetables, dairy and grains in moderation.
- Drink plenty of water and drink fluids. Meet your fluid needs with healthy drinks such as water, fresh fruit juice, and ayran.
- Be careful not to eat sweets in every house you visit. On some visits, accept only a beverage or eat dessert in very small portions.
- If you ate a lot during the day, only consume yogurt and fruit in the evening, and have a light meal.
- Be sure to take a walk. Make your holiday visits on foot if the distances are close. By walking briskly for 30-60 minutes every day, you can both regulate your bowel movements and speed up your slowing metabolism. In addition, when you take too many calories, you create an opportunity to burn.
- In order not to be seduced by tempting treats, do not go hungry for holiday visits or sightseeing.
- Consumption of chocolate and sweets unconsciously during the feast may cause complaints such as heartburn and intestinal disorders. You may have taken in more calories than you should take in one meal, balance your daily energy intake by simplifying the next meal.
- At the end of the holiday, return to your healthy eating habits, stay away from dangerous diets that ‘make you lose 3 kilos in 3 days’. It does nothing but slow down your metabolism even more!
- The easy way to adjust our portions is to choose small size dessert or dinner bowls, cake and dinner plates.