<\/p>\n
Don't skip sehri.
Even though the thought of sleep may be far more appealing than waking up to force down some food, don't skip sehri. Sehri is the most important meal of the day in Ramadan. For years, research has shown that breakfast (the breaking of the overnight fast) provides the essential nutrients and energy needed for concentration while keeping hunger symptoms like headaches, fatigue, sleepiness and restlessness at bay. In addition, it also gets our metabolic rates up and going – it is therefore vital to ensure an adequate intake at breakfast time.<\/p>\n
To partake of sehri has lots of blessings and rewards.<\/p>\n
<\/p>\n
Eat a wide variety of foods
especially now, when your daily intake is limited to two meals per day, you need to put extra effort into including foods from all the food groups. Our bodies need at least 40 different nutrients every day to ensure that we grow adequately and maintain good health. Although most foods contain more than one nutrient, no single food provides all the necessary nutrients. Moreover, foods have benefits that can't be replicated by a pill. It is thus important to eat a wide variety of foods every day, so as to ensure that we get all of these nutrients. The way to ensure variety, and with it a well-balanced diet, is to select foods each day from each of the five food groups:<\/p>\n
· Breads, cereals and other grain products – jungle oats, jungle blast, weetbix, all bran, and pronutro are all excellent cereals to have.<\/p>\n
· Fruit and vegetables – bananas, carrot juice are also excellent sources.<\/p>\n
· Meat, fish and poultry –<\/p>\n
· Milk, cheese and yoghurt – yoghurt the active smooth is recommended.<\/p>\n
· Fats and sugars (these contain very little nutrients and are high in calories and therefore their intake should be limited).<\/p>\n
<\/p>\n
<\/p>\n
Eating at Sahur:<\/p>\n
At the time of Sahur you should eat those foods which are 'slow-digesting' so that you are provided with a slow release of energy over a long period of time (about 8 hours). Examples of these foods are those made of grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, wholemeal flour and unpolished (brown) rice.<\/p>\n
Eating at Iftaar<\/p>\n
Break your fast with a glass of zam zam water and dates. While the azaan is continuing start eating your fruit or salad. Commence for salaah and thereafter partake in the food that has been prepared. This wills kick-start your digestion and you will not have a bloated feeling for the rest of the evening.<\/p>\n
'Fast-digesting' foods (which only last 3-4 hours) would be better taken at iftaar so that blood sugar levels return to normal as soon as possible. Fast-burning food includes those that contain sugar and white flour. Dates are an excellent source of sugar, fibre, carbohydrates, potassium and magnesium and have, of course, been recommended by Prophet Muhammad S.A.W.<\/p>\n
Fried foods, very spicy foods and foods containing too much sugar, such as sweets, can cause health problems and should be limited in Ramadan. They cause indigestion, heartburn and weight problems.<\/p>\n
Fasting often causes an increase in stomach acidity which can leave you with a burning feeling, heaviness in the stomach and a sour mouth. You can overcome this by eating foods rich in fibre such as whole wheat bread, vegetables, hummus, beans and fruits. These foods cause the muscles to start working and digestion to increase – which reduces the amount of acid build-up in the stomach.<\/p>\n
Drink plenty of water and juices between iftaar and sleep to avoid dehydration and encourage detoxification. Avoid drinking large amounts of drinks containing caffeine e.g. tea, coffee, cola etc, especially at sahur.<\/p>\n
For example, drinking too much tea will increase your urine output and cause the loss of valuable minerals from your diet.<\/p>\n
Fruits such as bananas are a good source of potassium, magnesium and carbohydrates – but they may cause constipation. So drink plenty of fluids if you like your bananas!<\/p>\n
Everyone is recommended to engage in some form of light exercise, such as stretching or walking. Walking to the Masjid for tarawih is an excellent idea!<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
· Be aware of your cooking methods
by making small changes in your cooking habits, you can create great-tasting foods that are also healthy for you. Although special recipes are an important part of family tradition, many of those treasured favourites have too high a fat content for today's generation of health-conscious cooks. You do not have to give up those old favourites – convert them! Here's how:<\/p>\n
· Cut down on fat intake during cooking wherever possible:
– cook onions in a small amount of water or even vegetable stock rather than oil or butter
– use non-stick frying pans and non-stick sprays (like Spray 'n Cook) rather than oil or margarine if frying
– bake, grill or roast foods rather than frying
– cook roasted meat or poultry on a wire rack so that the fat can drip off
– vegetables should be steamed or boiled with as little cream or margarine as possible
– when preparing rice, noodles and other grains, season with herbs, spices and broths rather than added fat
– prepare soups, gravies and sauces in advance, so that they can be refrigerated and the layer of fat that forms on top removed
– experiment with herbs and spices to add flavour and zest to low-fat cooking. Herbs, such as basil, bay leaf, oregano, or rosemary adds distinctive flavours and colours to meat and vegetables. Spices, like cinnamon, ginger and nutmeg enhance the sweet taste of foods, and seasoning blends, such as chilli powder, curry powder provide a complex array of flavours<\/p>\n
· Avoid taking in too much salt
– Use garlic, dry mustard, pepper, onions, mushrooms and tomatoes to add flavour to meat and vegetables
– Add sliced lemon or lemon juice to white meats and fish
– Use herbs and spices instead<\/p>\n
· Make healthy changes to recipes
Use your regular recipes, but start cutting the fat in half. If a recipe calls for cream or whole milk, use evaporated or fresh skim milk. If a recipe calls for a whole egg, use two egg whites, etc.<\/p>\n
Eat enough carbohydrate foods – especially those rich in fibre
these foods provide the body with energy. They are often incorrectly labelled as fattening and unnecessarily limited. They are rich in vitamins belonging to the B group, and are an excellent source of fibre. Bear in mind that hi-fibre foods have a greater effect on satiety than their low-fibre counterparts. Examples of foods high in fibre include brown rice, whole grains, fresh fruit and raw veggies.<\/p>\n
Remember your fruits and vegetables
Fruit and vegetables add colour and variety to the menu. They are often termed our "protective" foods as they help the body fight off sickness and disease. This is because they are rich sources of a variety of vitamins and minerals. An added benefit is that they are relatively low in calories and also contribute to our daily fibre intake.<\/p>\n
Drink sufficient fluid
Always include water in your diet and limit your intake of caffeine-containing beverages. Caffeine is a diuretic and will not provide adequate hydration.<\/p>\n
We all know that maintaining a balanced diet by eating healthily has a vital influence on your well being. Try following the above principles so that this fast period does not sway too much from the principles of good nutrition.<\/p>\n
—
Ammarah
Radio Islam
+27118547022
ammarah@radioislam.co.za
www.radioislam.co.za<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
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