Fasting is an important issue in all religions.
Fasting also has special importance from a health perspective, as proven by
medical science. Still, there is a need for caution for special people at
special times. We enjoy fasting in winter season.
Anyone can fast at any time, but some rules must be
followed -
Iftar is very important if fasting in summer - to
complete the fast in a healthy way. A balanced iftar and sehri will provide the
ability to complete the fast peacefully.
Nutritionists advise in this regard -
1) Water and drinks if fasting
- You should drink two to three liters of water from iftar to sehri. We like
sherbet when breaking the fast during iftar. Sherbet can be made with
ingredients such as lemon, tokma, tamarind, sour curd, milk, bell pepper, raw
mango, isabgul husk, etc. However, it is better for those with gastric problems
not to use sour ingredients. Diabetic patients can use alternative sugar
instead of sugar or can drink coconut water or plain water.
2) Food to
prevent dehydration if fasting - During iftar, yogurt-banana, cucumber
raita, various fruits with soaked chira will prevent dehydration. Milk-muri,
soft hotchpotch are also good foods.
Traditional iftar dishes like onion,
beeguni, cutlets, chops, kebabs, jilapi, tehari, etc. are high in calories and
can be uncomfortable in the heat. To reduce oil, you can mix raw chickpeas or
boiled chickpeas with cucumber, onion, tomato, grated ginger, and mint and eat
them like a salad. You can also have chapati, because it is also oil-free. You
can have one or two fried foods on the iftar plate, but do not use too much
oil.
3) Fruits
--
During Ramadan, there is not much
opportunity to eat vegetables, so it is better to eat more fresh fruits. It
relieves constipation, meets the need for fiber, and contains a lot of
potassium, minerals, and vitamins. Dates contain high levels of iron, sugar,
and calcium, but they are also high in calories. Keep at least two dates on the
plate.
# According to nutritionists, an ideal iftar plate is
--
1) A
glass of sherbet or coconut water made from isabgul or any good quality
ingredient.
2) Half
a cup of lightly fried or boiled or raw chickpeas, half a cup if made with
muri, two dates, onion/potato chop/pakora/kebab - two of any two items.
3) On
the day of Haleem, avoid foods made with gram flour or lentils. Take fruits as
desired (malta, guava, banana, watermelon, melon, pineapple). Cucumber
raita, sour curd can be two teaspoons.
4) You
can also eat thin phirni of sego. It is beneficial for those who have
constipation.
5) Thin
hotchpotch (khichdi) with tomato + cucumber salad is a very beneficial
ingredient.
Mindfulness is essential to lead a healthy life. Take care yourself and stay well.
