DO’s and Don’ts of Healthy Eating in Ramadan
Ramadan is a month of blessings for all Muslims around the world. Muslims found this purely a month of remunerations where all the deeds and gestures are counted in front of the Almighty Allah. This month of Ramadan is segregated into three parts:
First Ashra: 10 Days of Mercy
Second Ashra: 10 Days of Forgiveness
Third Ashra: 10 Days of Seeking Refuge
This month of Ramadan replenishes the heart of Muslims with kindness. All Muslims are committed to fast for 30 days from dawn to sunset in the Holy Month. So the important factor to note while doing fasts in Ramadan is the proper intake of food often called Sehr and Iftar. Most people find it difficult to cope with this month of Ramadan as their body clock doesn’t feel comfortable with this abrupt change in the food cycle. Many people got sick after this sudden change of body clock, so we all need to make ourselves motivated exclusively for this Holy Month.
As Ramadan comes in hot weather so all we have to do is make a proper diet plan and then stick to it for the whole month. What to eat or not should be clearly mentioned in the diet plan. Shout out to all the dietarians out there!!! All you are going to do is keep in touch time and again with your doctor and make a proper wholesome food plan according to Ramadan. It is notified to all those who are confronting medical conditions such as diabetes, blood pressure, cholesterol, etc. “Do prioritize your Food Clock in Ramadan that makes you healthy.”
Here we are discussing some “Do’s and Don’ts” in order to maintain a healthy lifestyle during Ramadan.
Stay Hydrated: Try to withstand a whole day of Thirst
Make a strong schedule against an active thirst during a whole day of fasting. Many of us drink a high amount of water in Sehr resultantly frequent pee in the bathroom after Sehr. So water intake should be adequate, try to make a water intake schedule after Iftar till sehr. It will be a smart approach to satisfy your hydration throughout the night.
Try to dedicate your water intake to more than 3 liters per day depending upon the work exertion. Use any Android Application in order to stay alert for water deficiency. The application will set a benchmark for your water consumption and notifies you the whole day. In a nutshell, try to consume two glasses of water during Iftar and then consume two glasses of water every hour till sehri. Similarly consume two glasses of water in Sehri, in this way you will be hydrated throughout Ramadan.
Don’t take Cholesterol Levels for granted:
If you are fond of pakoras and samosas regularly in Ramadan, then take a look at your cholesterol level before the start of Ramadan. If you are facing cholesterol issues and are familiar with their severity then fried stuff would be a nightmare for you. So what you are going to do is avoid the excessive use of oily items that cause fats in Ramadan such as Parathas, pakoras, samosas, etc. You can have all the fried stuff but in low amounts, it should be kept in mind that during iftar every ideal intake is necessary; hence go with the small amount of fried stuff that could balance your cholesterol level.
Pro Tip # 1: In sehri, parathas are not an ideal option at all for all cholesterol as well as blood pressure patients because it all leads to lethargy and heartburn the whole day. So go with the bajray ki roti, whole wheat roti, milk, yogurt, an egg that is cooked in a little oil, etc.
Pro Tip # 2: Despite having fried items in Iftar, go with some dates, healthy fruit chaat, baked items, grilled items, etc. Indulge yourself in every meal in Iftar inclusive of fried items but try to maintain balance in every intake.
Fasting with Diabetes:
Are you a diabetic patient and looking forward to observing fasts in Ramadan? First of all, diabetic patients are concerned about the situation of whether they can observe fasts or not. Dehydration and hypoglycemia (Deficiency of Glucose) are the major fears in the back of the mind for all diabetic patients while fasting. As the month of Ramadan comes in hot climate conditions, it is very difficult for all diabetic patients to survive Ramadan. With proper guidance and a diet schedule prescribed by the doctor, diabetic patients can be able to observe fast during Ramadan.
Don’t mess with the Calories:
People are often yearning for some sugary stuff during Iftar. You can eat all the sugary items in a balanced way without messing up your metabolism. Sugary items only give you unwanted calories without rendering any nutritional benefits. Staying away from a heavy intake of sugary items doesn’t mean that you should give up on sugary items during iftar, try to consume low. Try to use DOODH SODA, ROOH AFZA, and JAM-E-Shireen during Iftar instead of all those beverages such as Pepsi, Coca-cola, etc. Indulge yourself in the sweetness of all those fruits that are rich in taste and health in Iftar instead of all those sweets such as Gulab Jamun, Jalebi, etc.
Do add Fiber to your Life:
Many people are still surviving during Ramadan with an active state of constipation, stomach issues, etc. Do add fiber to your life in order to curtail these sorts of inconveniences. All you have to do is consume high-fiber fruits, vegetables, and nuts in Ramadan because fiber intake is mandatory for adding colors to your life. Adding high-fiber food to your life can reduce risks for metabolic syndrome, heart disease, and diabetes. It can also improve the cholesterol level during Ramadan.
High Fiber Fruits:
It comprises of Bananas, Oranges, Apples, Mangoes, Strawberries, and Raspberries.
High Fiber Vegetables:
It comprises carrots, beet, spinach, potatoes, etc.
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