Ramadan is the ninth month in the Islamic calendar. During the month of Ramadan, Muslims fast during the daylight and only eat before dawn and after sunset. It is believed that the Holy Quran was first revealed in this month. People spend 14-15 hours of the day fasting and only eat at a specific time. It is a month when Muslims feel that they can overcome the evil within and their good actions will bring a greater reward. It is a way to attain Taqwa—actions that please Allah and abstaining from those actions that displease him.
This year, Ramadan is in the summer and people who are fasting have to be extra careful when it comes to food, especially because you cannot eat anything during the day. Stay hydrated during the day to avoid any health complications. Here are some of the foods that you can eat during seheri that will make you feel energetic all day long:
For Suhoor or Seheri, you can eat more carbohydrate foods such as bread, rice and potatoes. Food rich in carbohydrates take more to digest; hence they keep you full for a longer period of time. This will help you keep your energy levels high for a longer.
Protein is extremely important for the body. Dairy products such as milk, cheese, yogurt and chicken, mutton, and pulses are great sources of protein. You should consume at least 60-80 grams of protein so that your body does not feel deficient during the day.
During Ramadan, the most difficult part is the consumption of water. Do not drink drinks that are high in sugar as they will digest quickly and you will feel hungry. Avoid caffeine or tea as these drinks could lead to a loss of water which can increase thirst. In summers, the best source to stay hydrated is coconut water. Other foods that could help with maintaining water levels are cucumber, watermelon, pineapple, tomatoes, orange, melon, onion etc.
For Seheri, eat low-glycemic index foods such as peanuts, walnuts, almonds etc. These foods act as crave busters and keep you full for longer. They also help prevent lethargy and you feel energetic all day. These foods are digested slowly and keep you satisfied.
Eat fruits and cereals rich in fiber such as apples, bananas, apricots, barley, chickpeas, pulses and oats. Fiber keeps you full for long and keeps problems such as constipation at bay. Your diet during these days should be a combination of proteins, fiber and carbohydrates. Your diet should comprise 10% of fiber, 30% protein and the rest should be carbs.
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