It’s the Holy month of Ramzan and the fasting season has begun. That means we need to know what to eat during non-fasting hours which is essential for good health and endurance during the entire month. Presenting a few tips to help you sail through the holy season.
Water therapy
It is advised to drink as much water as possible in the morning before fast and after the fast ends at sunset. You could also eat water based fruits like water melons and also have juices to make for the loss of fluids during the day. This also prevents the body from constipating and flatulence so pack in as much fluid you can before and after the fast.
Break the fast slowly
Start with water, small hot appetisers like soups, light salads and yogurts or a small glass of fresh juice as they’re high in fruit sugar, yet nutritious Eat lot of dates and dry fruits laced with honey as they are filled with magnesium, potassium and fibre. Remember this is not meant for losing weight and its necessary to have the right nutrients to help you tide through the fast and sustain the whole month.
Power foods
Power foods like whole grains, barley, wheat, oats, whole grain rice and legumes such as lentils or beans and fresh produce like fruits, vegetables and potatoes which are low in sugar, and high complex carbohydrates are recommended to be eaten in the morning. They tend to stay in your stomach and remain in your system for longer, lessening the hunger throughout the day. Protein rich sources like lean meats, fish, eggs, milk, nuts or seeds can also help to stabilize blood sugar levels, which in turn can help curb hunger cravings.
No salty , sugary & fried foods
Foods to avoid are spicy, salty, and processed foods .The faster the body breaks the meal down, the sooner you’ll get hungry. The fired foods tend to make you thirstier so it’s best to avoid them in the morning session to prevent feeling thirsty.
Yes, you can exercise
Exercise moderately for an hour after you break your fast with something light such as walking, jogging, swimming, or yoga. Try to include at least 30 minutes of exercise daily during the month of Ramadan and make sure to drink plenty of water & fluids after the excerices.Its better if you avoid heavy gymming and workout schedules so that it doesn’t tire you out.
Wishing everyone a peaceful, healthy and happy time with family & friends during this Ramzan season.
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