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Title : Regime healthy meals for Ramadan diet conscious people - Ekincare
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Regime healthy meals for Ramadan diet conscious people - Ekincare

Having healthy food during Ramadan really matters for those who are aware of the diet, take a look at the tips and precautions to take in this season.

Fasting and Health

Fasting during the holy month of Ramadan can be healthy if it is carried out by understanding the physiology of fasting. When he starved our body the energy needed for daily routine, charged to reserves of fat in our body, which of course leads to weight loss observable. When we overcome the limits of fasting which is for a longer duration of our muscle protein begins to rupture which is not good for our health.

also very well know that the holy month of Ramadan is a spiritual essence, but should not be taken as an opportunity to lose weight. However, we must look at the physical benefits of fasting along with the essence of spirituality.

Various energy source during fasting

Our body enters the fasting state only after it is complete rupture last meal consumed and completely absorbed nutrients.

The end product of all the food we eat is glucose stored in the liver and muscles. Fasting is the glucose stored in the liver and muscles serves as the primary source of energy. After this phase when the primary power source is depleted body fat cells break down and become the secondary source of energy of our body. And if we continue our fast without replenishing ourselves with food that our body starts breaking down muscle protein as energy source. This is where we define the person is starving, it is unhealthy. The individual is very thin and weak. However, during the holy month of Ramadan it is unlikely to reach the stage of extreme hunger, since the daily fast is broken.

Essence healthy fasting during the holy month of Ramadan

spiritual essence of Ramadan is "self-discipline and self-control".

A typical day of Ramadan is fasting from sunrise to sunset, and replenish our energy needs Suhoor (predawn meal) and Iftar (food in the dark). These two meals help us keep the source of the minimum energy required. This ensures a smooth transition from using glucose as a primary energy source, the breakdown of fats secondary power source thus preventing muscle protein breakdown for energy.

The above phenomenon leads to a steady loss of fat and preserving muscle structure. There is also a marked reduction in serum cholesterol levels. These in turn help an individual to be in better control of chronic hypertension and diabetes. A few days of fasting also increases levels of essential biochemical as endorphins in our blood circulations which gives us a sense of physical and mental wellbeing.

should also understand that fat cells are the store houses toxins in our body and during a fast these toxins are also removed from our body; the process is called " detoxification ".

healthy fasting is to have a balanced diet and adequate fluids before and after the fast. Our kidneys regulate body water and salts (sodium and potassium) that is lost through perspiration (sweat).

Meals should be mainly of carbohydrates, which is the main source of energy and also a little fat. Therefore proportional balance of carbohydrates, fats and proteins are required. Are these food components are not taken in a balanced way instead of weight loss are more likely to gain weight.

Planning a balanced diet

During fasting should always have a minimum of two balanced meals defined which is the Suhoor (pre-dawn meal) and Iftar (food in the dark); Food intake should be simple and should not differ too much from our normal diet routine. Our diet during fasting should be essentially of:

• fruit and vegetables
• bread, cereals and potatoes
• meat, fish, or alternative
• milk and milk products
• foods containing fat and sugar
• complex carbohydrates and fiber

complex carbohydrates and fiber foods like barley, wheat, oats, millet, semolina, beans, all kinds of lentils, flour flour, Basmati rice, helps slow release of energy during the long hours of fasting. Bran, cereals, whole wheat, grains and seeds, potatoes with skin, green vegetables, beans, fruits (all types) apricots, prunes, figs and digested slowly.

Scheme healthy meals

is a tradition that fasting is always broken by eating dates that provide an instant burst of energy. Drink plenty of water will rehydrate the system and drive over eat after a day of fast duration and followed by dinner it will be reduced. It is also advised to follow the same for Suhoor too.

Suhoor (pre-dawn meal)

The Suhoor early morning should generally a light meal generally eaten about half hour to an hour before dawn. The diet should be balanced and may be less in amount normally eat.

• The whole wheat or oat cereal or whole wheat bread, 1-2 servings with a cup of milk; 1-2 servings of fruits, as the last element.

or

• A bowl of oatmeal with milk, a slice of toast and a handful of unsalted nuts; 1-2 servings of fruits, as the last element.

or

• wheat-based cereal with milk, a smooth or bun bun; 1-2 servings of fruits, as the last element.

or

• A bowl of shredded wheat or cereal for breakfast; 1-2 servings of fruits, as the last element.

or

• cheese, then a teaspoon of jam with crackers or toast, and a handful of nuts; 1-2 servings of fruits, as the last element.

Iftar (food in the dark)

iftar is the time when we need to replenish our energy levels that loses therefore foods that we consume must constitute the main food groups.

• boiled chicken with rice, vegetables and mixed salad; 1-2 servings of fruits, as the last element.

or

• The bread with chicken, salad and hummus; 1-2 servings of fruits, as the last element.

or

• Baked fish with grilled vegetables with rice followed by 1-2 servings of fruits, as a last element.

or

• cooked pasta with vegetables and chicken or fish, and a slice of plain cake with custard; 1-2 servings of fruits, as the last element.

or

• Fruits and nuts can be eaten as a snack or after dinner or before bedtime tarawiaha.

Classification dinner meal: Eat foods from all groups following foods:

Meat / Bean Group

• chicken, beef, lamb, goat, fish, 1-2 servings (serving size = one serving = 1 oz)
• green pea , chickpea (garbanzo, chana, humus), mung beans, black chickpeas, lentils, lima beans and other grains, 1 serving (half cup). Beans are a good source of dietary fiber.
• Meat and beans are a good source of protein, minerals, vitamins and certain.

Pan / grain Group:

• The whole grain bread, 2 servings (serving size = 1 oz) or cooked rice, a cup or a combination. This is a good source of complex carbohydrates, which are a good source of energy and provide protein, minerals and dietary fiber.

Milk Group:

• milk or buttermilk, yogurt or cottage cheese (one cup).
• Those who can not tolerate whole milk (lactose intolerance) should try fermented products such as buttermilk and yogurt.
• Milk and dairy products are good sources of protein and calcium, which are essential for the maintenance of body tissues and several physiological functions.

group of plants:

• mixed vegetable salad, 1 serving (one cup) which may constitute lettuce, carrots, parsley, cucumber , broccoli, coriander leaves, cauliflower or other vegetables in desired amount. Add 2 tablespoons olive oil or any polyunsaturated oil and 2 tablespoons of vinegar. Polyunsaturated fat provides the body with essential fatty acids and ketone acids.
• steamed () vegetables such as guar beans, green beans, okra, eggplant, bottle gourd, cabbage, spinach, 1 serving (4 ounces).
• Vegetables are a good source of dietary fiber, vitamin A, carotene, lycopene and other phytochemicals, which are antioxidants. These are useful in the prevention of cancer, cardiovascular disease, and many other health problems.

Fruits Group:

• 1-2 servings of citrus and / or other fruits.
• eat fruits as the last element of the dinner or soon after dinner, to facilitate digestion and prevent many gastrointestinal problems.
• Citrus fruits provide vitamin C. Fruits are a good source of dietary fiber.

healthy suggestions during the holy month of Ramadan fasting

• drink enough water between Iftar and sleep to avoid dehydration.
• Eating enough vegetables at meals.
• always eat fruit at the end of the meal but remember to wait a while before order not to disrupt the processing of food in the stomach ie fermentation, swelling, etc ..
• avoid intake of high sugar (table sugar, sucrose) through sweet foods or other forms. Avoid spicy foods.
• Avoid caffeinated drinks such as coke, coffee or tea. Caffeine is a diuretic and stimulates faster water loss and water loss in the urine. Three days to five days before Ramadan gradually reduce the intake of these drinks. A sudden decrease in caffeine requests headaches, mood swings and irritability.
• Smoking is a risk factor for health. Avoid smoking cigarettes. If you can not quit, gradually reduce from a few weeks before Ramadan. Smoking adversely affects the use of various vitamins, metabolites and enzyme systems in the body.
• Do not forget to brush your teeth before bed and after sahoor. Brush more than twice or as many times as practical.
• The normal or overweight people should not gain weight. For overweight people Ramadan is an excellent opportunity to lose weight. weight people marginally underweight or normal dare not lose weight. The energy analysis of diet and nutrition component, the use of food composition tables or software, will be useful in planning a proper diet.
• is recommended that everyone engage in some kind of light exercise, such as stretching or walking. It is important to follow good time management practices for Ibada (prayer and other religious activities), sleep, study, work and physical activity or exercise.
• sick people, travelers, and women in certain conditions are exempt from the fast, but you have to leave as they possibly can. Perhaps fasting in Ramadan is the most widely practiced of all forms of Muslim worship.

This Ramadan we will achieve the full benefits of good eating habits, along with the spiritual essence of self-discipline and self-control so that when the fasting month ends, you'll feel spiritually and healthy.

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