Ramadan is the ninth month of the Islamic calendar. Muslims all over the world observes fast during the whole month from dawn to sunset. They do not eat or drink anything during the day and break their fast by taking “Iftar” at the time of the sunset. Due to the lunar reckoning of the Muslim calendar every year this month of fast comes eleven days earlier. So Ramadan occurs in different seasons in different years.
As for a Summer Ramadan it is very important to maintain the energy and nutrition of our body and physical fitness during the fast. One must make sure that, the meal they are taking for “Sehri” and “Iftar” contains every essential food elements and nutrition’s needed for human body.
During the fast, the foods we consumed for “Sehri” provides us with necessary energy. Foods contains sugar glucose which is the main source of energy. But these foods can give us energy only for a few hours and not enough to provide energy all day long. So our body has to use stored glycogen and fats in order to produce energy. With a proper healthy and nutritious meal for “Iftar” we can replenish our energy level.
Tips For A Healthy “Sehri” :
1. It’s better to eat rich-fired food which takes time to digest such as complex carbohydrates. Whole wheat bread, rice, pasta, potato etc are examples of complex carbohydrates. This foods are able to provide energy for a longer time. Besides whole wheat breads are a good source of B vitamins.
2. Avoid foods containing high sugar as they gives energy for a very short time and then causes a fall of the blood sugar.
3. Protein-rich foods such as meat, milk and dairy products helps to prevent hunger and make you feel full for a longer time.
4. Avoid over-eating in “Sehri”.It may upset your stomach and cause digestion problems.
Tips For a Healthy “Iftar” to Restore Your Energy :
1.Break your fast with a few dates during the “Iftar”.Dates provides us with all the necessary elements our body needs and helps the digestive system to start up after a long time without any food. It contains carbohydrate, iron, anti-oxidant and protein that helps the low glucose to reach in the normal level and energy and strength to the body.
2.Drinking juice, smoothie and other fluids in “Iftar” helps maintaining the fluid and electrolyte balance.
3.In order to restore your body energy take a balanced meal of complex carbohydrates, protein, fresh fruits and vegetables.
4.Try to avoid oily and fried food as they are not appropriate for empty stomach.
5.Eat only one protein-based food at a time or it may cause problems in digestive system.
6.After breaking the fast, eat some light foods and give your body some time to digest and then go for the main course. Because, sudden consuming of heavy foods after a whole day fast can create gastric problems.
Some Extra Tips :
1.To prevent dehydration drink a plenty of liquids and water in “Sehri” and “Iftar”.
2.Eat less of the foods which contains oil, high fat and sugar in order to avoid thirst during the fast.
3.Avoid mixing fruits with your meal as it can cause problems in digestion.
4.Try not to take protein and starch together.
5.It’s better not to drink tea, specially in “Sehri” to avoid fluid loss through urination.