Ramadhan Diet Guidlines

In view of the long fasting hours, we should consume slow-digesting foods instead of fast-digesting foods during Ramadhan.
Slow digesting foods keep our energy levels sustained for up to 8 hours, while fast-digesting foods do so for only 3 to 4 hours.

One group of slow-digesting foods are higher in fiber, which allows for slower energy release. These are foods such as barley, wheat, oats, millet, semolina, wholemeal flour, unpolished rice, beans, lentils, etc. (These are called complex carbohydrates).

Another group of slow-digesting foods are those high in protein. These allow us to feel satisfied for longer and consist of foods such as nuts, seeds, eggs, beans, quality meat, fish, etc.

Fast-digesting foods are those that contain sugar, refined and white flour, etc. (These are called simple or refined carbohydrates).

❌  Fried foods are very unhealthy and should be limited. They cause indigestion, heartburn, and weight problems.

AVOID:
?    Fried and fatty foods
?    Foods containing too much sugar
?    Over-eating especially at suhoor
?    Too much tea at suhoor. Tea makes you pass more urine, taking with it valuable mineral salts that the body would need during the day and causing dehydration.

EAT:
?   Complex carbohydrates at suhoor to sustain energy levels for longer and feel less hungry during the day.
?   Haleem is an excellent source of energy, protein and is a slow-burning food.
?   Dates are an excellent source of energy, fiber, carbohydrates, potassium and magnesium (minerals responsible for helping us to relieve stress and relax).
?   Almonds are rich in protein and fiber.
?    Bananas are a good source of potassium, magnesium and carbohydrates.

DRINK:
?    As much water or (fresh) fruit juices as possible between iftar and bedtime so that the body may replenish fluid levels in this time.

? CONSTIPATION
Constipation can cause piles (hemorrhoids), fissures (painful cracks in the anal canal) and indigestion with a bloated feeling.
❌Causes: Too much refined food, too little water and not enough fiber in the diet.
✅Remedy: Avoid eating refined foods in excess, increase water intake, use bran in baking and use wholemeal flour when making ‘roti’ and other breads. Soaked figs, prunes, apple juice, ‘khak-shir’ (mugwort seeds), chia seed drink and Sekanjebin are good options as well.

? INDIGESTION AND WIND
❌Causes: Over-eating. Too much fried and fatty foods, spicy foods, and foods that produce wind (e.g. eggs, cabbage, lentils and carbonated drinks like Cola).
✅Remedy: Do not over-eat; drink (fresh) fruit juices or, better still, drink water.
Avoid fried foods; add ajmor to wind-producing foods.

? HEADACHE
❌Causes: Dehydration, caffeine and tobacco-withdrawal, doing too much in one day, lack of sleep and hunger (which usually occurs as the day progresses and gets worse towards the end of the day).
✅Remedy: Checking and increasing fluid intake is usually the first thing to address for headaches (beverages such as fresh fruit & vegetable juices, chia / basil seed drink can help sustain hydration levels for longer). If this does not remedy the issue enough, then the cure would vary depending on which part of the head feels painful.

✔@Med4all
? www.Tabeab.com

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