Some healthy eating tips for Ramazan 3 years ago

Some healthy eating tips for Ramazan

Some healthy eating tips for Iftar

The body’s immediate need at the time of Iftar is to get an easily available energy source in the form of glucose for every living cell, particularly the brain and nerve cells. For Iftar, having foods high in carbohydrates can compensate for the reduced glucose levels experienced as a result of fasting.

Break the fast with dates/figs or fruit juices as they are good sources of simple sugars.

Soup and porridge along with dates, milk and tea are the best options for Iftar as they are fairly light and prepare the stomach for dinner.

Do not indulge in an unbalanced diet with too many servings of sherbets and sweets with added sugar as it is very unhealthy.

Do not drink too much water immediately after Iftar as it can contribute to fatigue and stomach pain.

Eating a fruit or nuts after Iftar is recommended. Half a glass of fruit juice can substitute a fruit.

Sweet desserts are not recommended as they make the individual feel hungry after a while.

Avoid heavy meals for Iftar to prevent extra load on the digestive system. If planning a dinner, it should be consumed at least 2 hours after Iftar and should be very light.

Do not overfill your plate with food at dinner. Stand away from the buffet spread and take only as much as you are hungry in your plate to eat.

Do not sleep immediately after Iftar. Take a small walk around the block or spend time interacting with family members to avoid sleeping immediately after Iftar.

During the month of Ramadan, you might experience some minor discomforts. The following measures can help prevent these common conditions:

Constipation — Constipation can cause discomfort and indigestion, making you feel bloated. This can be caused by eating too much refined food, drinking too little water and / or not eating enough fibre. To avoid constipation, avoid refined foods by eating foods rich in fibre like whole grain cereals and bread. Increase your intake of high fibre carbohydrates such as daals, dried beans like tabuli, chana, fruits and vegetables. Drink lots of water.

Indigestion — Indigestion can be caused by over-eating or eating too many fried, fatty and spicy foods, or foods that produce gas. Fasting can also cause increased acidity, leading to the feeling of indigestion. To avoid indigestion, try not to overeat. Be sure to drink plenty of water and include foods rich in fibre to neutralise acidity and promote a feeling of fullness without overeating.

Headaches — Headaches while fasting can be caused by caffeine and tobacco-withdrawal, doing too much in one day, lack of sleep, dehydration and hunger. Headaches can occur as the day passes and can worsen by the end of the day. To avoid headaches, prepare for Ramadan by decreasing caffeine and tobacco consumption slowly, starting a week or two before Ramadan. Start drinking caffeine-free teas, coffee, unsweetened juices and water. Also, don’t forget about sleep. Prepare for Ramadan by reorganising your daily schedule to ensure a good night’s rest.

Low blood sugar — Low blood sugar can occur because of the length of time between meals. and Symptoms of low blood sugar need to be watched for carefully. These can include weakness, dizziness, tiredness, poor concentration, perspiration, feeling shaky, an inability to perform physical activities, headaches and palpitations.

Among non-diabetics, having too many refined carbohydrates like sugary foods, sugar-rich beverages like cola and sherbet — especially at saher — can cause low blood sugar during the fast. Low blood sugar can also be caused by not eating at saher. To avoid significant low blood sugar levels, be sure to eat at saher and limit intake of sugary foods and drinks. Make sure to eat nutrient dense foods including proteins, such as chicken, grilled lean meat, and eggs; fibre-rich carbohydrates, like whole wheat roti, and fruits; and a large glass of water.

Remember a meal should be a meal and not a feast. Please always remember to consult your doctor in advance if you have any of these conditions already, so that you can experience a rewarding and healthy Ramadan.

 

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