Health/Sci-TechVolume 12 Issue # 19

Rehydrate and rejuvenatein Ramadan

Celebrating Ramadan means fasting from sunrise to sunset every day for a month, so a good pre-dawn meal is really important.Ramadan is that golden opportunity to detox the body, control diet and benefit the body with highly nutritious and beneficial foods. It’s important to eat a substantial meal, but you may not actually need all the food that you may think you do.There’s no universal rule on how much food to eat, since specific calorie needs depend on the individual.Here’s what to eat and drink at Suhoor in order to stay as healthy, happy, and energized as possible during Ramadan. It’s difficult to eat a lot of food at 3 am, your body can only process so much food at once and your stomach really shrinks after a few days. Protein and fat will help keep you full longer as it is slowly digested, while carbohydrates are a good source of energy. Certain carbs are a good source of high-fiber, less-processed starchy carbohydrates like oatmeal, as opposed to processed carbs like bread or pastries.It’s hard to believe that we fill our stomachs with all sort of acidic, nutritional- less and difficult to digest foods in this golden month. Always drink two glasses of water along with your meal. Dates and Nuts: Dates and nuts are one of the smallest, most nutritious and energizing foods. We can make a number of dates and nuts sweets, beverages and desserts.

It will save us from gaining unnecessary calories from other sugar rich desserts and sweets. And we get to enjoy highly nutritious, energizing and delicious dates and nuts beverages and desserts. Yogurt, Cheese and Milk:Milk is the most basic requirement of every human no matter what the age. Make decent allowance for milk in Suhoor and Iftar meals in Ramadan in the form of a glass of fruity milkshake or buttermilk.Yogurt and cheese are two foods that provide our body great building material. Yogurt and cheese are not only rich in calcium, they are also filling and you can enjoy them anytime of the day without worrying about acidity and indigestion. Yogurt and cheese are everyone’s favourite and can find their way in every other savoury or dessert. Cheese always seems to find a VIP seat in most pasta, sandwich, appetizers and baking recipes. Yogurt is a very nourishing, easily digestible and cooling food. Prepare yogurt based dips and sauces, smoothies, curries and buttermilk etc. Fresh Fruits and Vegetables: Fruits and vegetables are most beneficial when you take them fresh. You can make fresh fruit desserts or large bowl of fresh fruit salad and season it with a new dressing every day. Vegetable curries always lack valuable nutrients and are flooded with spices and cooking oil which cause acidity and indigestion.

Replace your vegetable curries with fresh vegetable salads, steamed or broiled vegetables. You can enjoy crisp pan seared or steamed vegetables in your favorite sandwich, wrap, lasagna and pasta recipes. Whole Grains, Lentils and Beans: Whole grains, lentils and legumes are a great source of fiber and carbohydrates. You can serve deliciously crusty whole wheat bread with cheese, fresh vegetable salad and greek yogurt dip or brown rice with broiled vegetable and meat. A bowl of delicious barley, lentils or bean soup prepared with chunks of meat or vegetables and topped with a drizzle of cream is a great way to replenish your body with proteins.. It will digest slowly and provide your body all that it needs to keep you going while fasting.

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