- Ramadan is a period for discipline and responsible diet choices to accompany its real intention.
- Funny enough, fasting comes with added benefits of resting us from the continuous digestion-chain and actually slows down our metabolism.
- It’s is believed to reduce the risk of developing cancer as well as heart disease.
.
What
you need to know is, “quality is more important than quantity” and it’s not
about the quantity of food to consume to start/break your fast but its nutrient
quality.
The
Holy Quran makes mention of the eating of healthy foods like fruits and
vegetables (such as onions, cucumber,
figs, olives, dates, and grapes).
The Prophet Mohammed reportedly commonly consumed foods like milk, dates, mutton and oats.
The Prophet Mohammed reportedly commonly consumed foods like milk, dates, mutton and oats.
The
Quran and the Prophet seemingly had a spiritual correlation to healthy foods
that are sure to keep you healthy during Ramadan.
DO NOT FAST
IF YOU ARE NOT FULLY FIT
“God
intends every facility for you; he does not want to put you into difficulties”
(Quran 2:185).
The
taking of medications is considered as breaking your fast and you should not
under any circumstance join the fasting train, if your “bags a not fully packed”.
“WHAT
TO EAT AND WHEN TO EAT”
Even
in Ramadan you still have to eat three times. However, most people rather eat
twice. The early dawn meal (Suhoorr)
which referees the start of your fast, the iftar
that calls “full-time” (breaks
fast) on your fast and finally dinner, is the eating schedule you should keep
to.
EARLY DOWN MEAL (SUHOOR):
This
meal is arguably the most important meal and advisably, you should not fast if you miss it. What
you eat for Suhoor will pilot you
through the day and you don’t want your pilot feeling inadequate in the cause
of the flight. Remember it’s not the “weight of the pilot but his skill” that
matters for a successful flight, thus, avoid overeating and go in for high quality
carbohydrates, protein, vitamins and minerals as well as healthy fats.
Low Glycemic Index (G.I) foods: Eat complex carbohydrates found in cereals and
seeds. These have low G.I meaning they release energy slowly for use by the
body. Eating such food means you will have a regulated and coordinated supply
of energy through the day.
Examples:
Bran, bajara, millets, lentils, whole meal flour, beans (white, black, pink,
kidney, lentil, soy, almond, peanut, walnut, chickpea), small seeds (sunflower, flax, pumpkin, poppy,
sesame), most whole intact grains (durum/spelt/kamut wheat, millet, oat, rye,
rice, barley, most vegetables and most sweet fruits (peaches, strawberries,
mangos).
Dietary fibre: Eating fibre rich foods will give you a longer feeling
of satisfaction (Satiety), aid in optimum blood glucose control and prevent
glucose-related migraines (headaches). The slow digestion of fibre-rich foods
naturally keeps hunger in “jail” and should be constantly included in meals for
Suhoor.
Examples:
Vegetables especially leafy-veggies, all fruits (especially oranges (if you eat inner fibre), banana and
mango (if you eat the backs/cover) and
whole grains.
BREAKING MEAL (Iftar)
Our
body is able to adjust to a situation of reduced food supply by slowing down
metabolism and thus, should not be “surprised with a bounty”.
Iftar should not be a main meal but a meal to get you ready for a proper dinner.
Iftar should not be a main meal but a meal to get you ready for a proper dinner.
Dates which according to Islamic traditions are the “spotlight-fast-breaker”, provides a dose of high-quality-instant glucose and certainly is the answer to hypoglycemia (low blood sugar). Banana is another alternative which not just provide instant energy but other necessary nutrients to help with your appetite for the main meal.
Dates and banana
are rich in dietary fibre which helps neutralize “angry stomach acid that has
had nothing doing all day”.
There is an increase in stomach acid during the day and often can lead to discomforts. This is one reason why people with Stomach Ulcer should not attempt fasting. Eating fibre rich fruits for iftar helps alleviate any existing stomach acid –related pain.
There is an increase in stomach acid during the day and often can lead to discomforts. This is one reason why people with Stomach Ulcer should not attempt fasting. Eating fibre rich fruits for iftar helps alleviate any existing stomach acid –related pain.
Your
body will have been dehydrated by this time and thus, need to be hydrated.
Increase your drinking of water only after having any of the above to prevent
stomach aches. Regulate your pace of drinking to probably 1 cup before and 2
minutes after iftar.
For
people who drink “mashed kenkey” do not drink with the intention of filling up
your tommy but to refresh your body.
DINNER
By
now your metabolism will have entered the next gear and will need more fuel.
Remember to prevent indigestion and stomach aches; eat wisely, watching your
portion size servings. Eat a healthy meal with daily variety been
the hallmark.
Dinner
should contain more fibre-rich Complex Carbohydrate foods, healthy fat-free
Protein and less saturated fat. A fruit as desert and some reasonable amount of
water is advisable.
REMEMBER: You
still have to take 6-8 glasses (7-9 sachets) of water even though you are
fasting.
If
you are from Ghana, it is healthy drinking your porridge and wholemeal bread. It is not advisable
for you to eat unhealthy deep-fried
k))shia at this time and even if you do don’t make a daily choice.
A
sizable serving of Tou Zaafi with
some fish green-green will do (remember
‘variety’).
WHAT
TO SPECIFICALLY AVOID
Fried and fatty foods
Fats provide 9 calories per kilogram, which comparatively means it
provides more energy than carbohydrates. Frying introduces unhealthy fats
called trans-fat to meals and eating such foods during Ramadan (especially for Suhoor) will lead to later sluggishness
and fatigue. Most fatty foods have high a Glycemic Index (G.I) meaning, they
release their sugars/energy quickly after ingestion. This will cause you to
feel hungry in no time.
Examples: Deep fried foods, Ice cream (contains milk
fat), Cheese, Chicken fat,
Meat fat, Palm oil, Coconut
oil, margarines, Doughnuts, French
fries, Crackers, Sweets, Butter, Ghulab
Jamun, Rasgulla, Balushahi, pakoras, samosas and fried dumplings and Baklawa.
Over-salted foods
High doses of Sodium from Salt will cause you to lose much needed water/fluid
resulting in consequential dehydration. Eating High salted foods will cause the
drawing of fluids from your body to balance out the Sodium-Potassium balance.
Overeating
At Suhoor Eating to fill your
stomach to its limit will add an extra gear to your metabolic rate and lead to
fluctuations in your blood glucose balance causing you to feel hungry as well
as dehydrated in a short time. Overeating at dinner should be a “not-do”.
Tea, Sodas and Coffee
These are diuretics meaning they cause an increase in your rate of
urination (micturition), ultimately causing you to be dehydrated in a short
while. Avoid eating them or limit it to smaller quantities to prevent you from
losing needed mineral salts and fluid.
Sleeping
Sleeping immediately after Suhoor,
iftar, dinner, reduces your rate of digestion and may cause indigestion.
You should stay awake for about an hour after eating to promote healthy
digestion and prevent you suffering early hunger and pains of indigestions.
Cooking
methods
Avoid
cooking methods like deep-frying and frying. If you still wish to fry, limit
the amount of oils used to a healthy measure.
CONCLUSION
Ramadan
should not be a period of starvation but one filled with disciplined diet
choices.
WISHING ALL OUR MUSLIM “NUTRITIANS” A FRUITFUL
RAMADAN
This article was reviewed on Sunday, 22nd April,
2020 By Nu. Sallah
Stanley Kwesi (Nutritionist at Nutritional Talk)
FOR
CONSULTATION
LINK TO THIS POST | COPY
BELOW
http://nwg-works.blogspot.com/2013/07/dietary-tips-to-stay-healthy-during.html
SHORT URL
http://goo.gl/4ASPX
