Ramzan is the month of blessings for Muslims. It is ninth month of Islamic Calendar in which Muslims used to take fast for a full day from Fajr to Maghrib (i.e. from sunrise to sunset). Fasting in Ramzan has many benefits both spiritual and health benefits. Spiritually if Muslims get a lot of blessings than on the same side their health becomes upright as well. Islamic Fasting brings a supercilious change in a person’s behavior, physical and mental health and aids in breaking down the addictions of harmful substances such as tobacco, drugs etc.
It improves the functioning of human body and brings peace of mind and heart. We, The Health Experts believe that fasting for a whole month can bring a classic change in human beings in respect of their diet patterns and change in lifestyle as well.
Medically it is proven that fasting gives a rest to GIT (Gastrointestinal tract) starting from the mouth and ending at large intestine which aids in repairing many abnormalities. The GIT becomes sterile and it detoxes the body by making body free of bacterial infusions. The process of detoxification during Ramzan improves and cure many digestive diseases, liver diseases, and cardiovascular diseases.
Through fasting, the working capacity of body increases resulting in good absorption of carbohydrates, fats, proteins minerals and vitamins that will help in regulating the body and metabolic processes It aids in optimizing blood pressure and blood glucose level. Fasting is an easy way to manage body weight because it prevents overeating during a whole day. It dissolves body excessive fats that are deposited within adipose tissues thus making a person slim and smart looking.
Fasting also has a mental stress removing quality it allows a person to hold on his anger throughout the day and giving more time to prayers and Tilawat-e-Quran gives you inner satisfaction and tranquility.
Foods Choice During Ramzan
Foods to SelectYou should take healthy diet in Suhoor and Iftaar focusing on:
- Fresh Vegetables and Fruits
- Whole grain cereals, legumes, and pulses
- Milk and milk products (skim milk if having risk of diabetes, blood pressure or obesity)
- Fish, poultry, and meat (except organ meat and sheep meat)
- Plenty of Water and Fresh juices
- Olive oil or vegetable oil
Foods to AvoidYou should avoid unhealthy foods such as:
- Deep fried foods such as samosas, pakoras, kichorian, and jalabies
- Extremely sweet deserts
- Commercial food products (such as bakery products)
- Highly processed foods (such as sausages, crisps, savory snacks, certain cheeses, ready to eat meals, etc)
- Excessive use of spices and condiments
- Excessive use of tea and coffee (especially in suhoor because caffeine makes body dehydrated)
- Carbonated beverages and artificially flavored juices
- Highly saturated fats (such as ghee and lard)
One Day Menu Plan for Suhoor and Iftaar for a Healthy individual
- Vegetables Omelet/ Fried Egg/ Cream
- 1 cup of Milk/ Kashmiri Tea/ 1 glass Buttermilk
- Brown Bread/ Naan/ Paratha
- 1 bowl Oat Meal
- Dates (1-2)
- A bowl of Channa Chaat/Macronie/ Dahi Bhally (excess oil removed by soaking in water)
- A glass of Fresh Juice (seasonal fruit)/ Lemonade/ Gurr sharbat
- 1 sandwich with grilled chicken
- Any seasonal fruit
- Chappati/ Plain rice
- 1 plate of aalo bhujia/ chicken curry/ bhindi qeema
- Green raita (made up of fresh mint and yogurt)
- Plain salad (including cucumber, tomato, and salad leaves)
- 1 glass of Butter Milk
The final piece of advice for Ramzan:
- Don’t eat gaseous foods in suhoor.
- Don’t select caffeinated beverages in suhoor.
- Take your dinner after one or one and half hour of iftar.
- Do dinner before two hours of going to bed.
- Don’t skip suhoor.
- Sleep 6 – 7 hours.
- Moderate activities during fast and walk after dinner is recommended.