How to stay fresh in fasting?

Worshiping with humility and submission in Ramadan, increasing the duration of recitation of the Holy Qur'an, spending more time in worship and Nawafil, observance of Tahajjud and dhikr, staying up late is the first wish of every Muslim but it depends on good health and good mood. Is on

Otherwise, after fasting for a few days in Ramadan, people usually start getting tired. Anger comes quickly. Weight gain despite fasting. Feeling we have 'Run out of gas' emotionally. The solution to all these problems is to get a good diet, exercise and proper sleep.

 

* The best food: our body is an example of a car. The best nutrients are needed to make this car run smoothly. A diet that is standard and in the right amount so that the human body can perform at its best.

The best foods include carbohydrates, proteins, fats, vitamins and minerals, but all of these ingredients should be distributed in the morning, iftar and meal in such a way that energy is maintained even during fasting.

* Drinking water: Adequate amount of water should be taken. It is very important to drink water according to your body weight so that the body does not become dehydrated. In addition, the environment and physical activity also affect the need for water, for example, people living in air-conditioned rooms need more water. Women should drink eight to twelve glasses of water a day, while men and the elderly should drink more water.

Most seniors do not drink as much water as they would like to go to the bathroom. If you are drinking milk, it can also be added instead of water. Just because you don't feel thirsty doesn't mean your body doesn't need water.

Dehydration can lead to a number of health problems such as fatigue, stress, inability to concentrate, low blood pressure, heat stroke, etc.

Therefore, it is very important to take adequate amount of water. If you don't drink a lot of water, you can drink soup etc. Also, fruits and vegetables that are high in water can be used. For example, cucumber, watermelon, tomato, melon, etc.

Usually people drink three to four glasses of water in the morning to make up for the lack of water while the body does not get adequate amount of water. Therefore, after breaking the fast, keep drinking water at short intervals till dawn.

And at the time of Sehri, drink water little by little during the period from Tahajjud to the time of Sehri. Instead of water, you can drink juices, lemon juice, lassi etc. Especially in the summer season so that the body does not become dehydrated.

Take special care of it. Fresh fruit juice in Iftar gives energy to the body by filling the dehydration and creates a feeling of freshness, whereas drinks made from sugar or artificial sweeteners do not create a feeling of freshness, but such drinks. Excessive use of heaviness in nature. Therefore, it is better to drink plain water as much as possible and use healthy drinks at Iftar and Sahar.

For example, it is very useful to drink curd buttermilk instead of tea at dawn or to make lassi made from milk and curd. In summer, it does not make you feel thirsty during the day. In addition, it is very healthy to mix different fruits with milk during Iftar in drinks. It is very healthy and if you feel less strength during fasting, it provides instant energy.

It also makes the mood pleasant, while lack of water makes a person irritable. Often fasting people get angry quickly. If there is a traffic jam or something goes wrong. They have a very strong reaction to this.

It needs to be overcome. Overcome this temper tantrum by thinking of fasting. Anger or irritability leaves a negative impression of personality. So change your mood to improve your personality. For this, it is necessary to change the diet, increase the consumption of healthy drinks as well as work hard to improve your mood.

* What to eat in Sahar and Iftar: In Ramadan, the question often arises as to what to eat or not to eat so that they can perform worship in a better way. So the solution is that everyone can eat, but the amount of food and the method of cooking is important. Flour bread, wheat porridge, vegetables especially green leafy vegetables, fresh fruit, barley porridge, desserts and drinks can all be eaten.

In fact, it is important to keep in mind the nutrients in the food. For example, carbohydrates provide energy to the body. For fatigue in fasting or fatigue in Taraweeh, it is useful to use a good starchy food so that one can worship without any monotony. Understand the message of the Qur'an and know the true spirit of fasting.

Include whole meal bread in your Sehr o Iftar diet. This unleavened bread is easily digested and use fresh fruit juice instead of syrup for Iftar as the syrup raises the sugar at once. Syrup provides energy but it does not last long. In addition, the use of protein is very important. Strength is also important for immunity and blood cells. The best source of protein is meat.

In fact, it is important to keep in mind the nutrients in the food. For example, carbohydrates provide energy to the body. For fatigue in fasting or fatigue in Taraweeh, it is useful to use a good starchy food so that one can worship without any monotony. Understand the message of the Qur'an and know the true spirit of fasting.

Include wholemeal bread in your Sehro Iftar diet. This unleavened bread is easily digested and use fresh fruit juice instead of syrup for Iftar as the syrup raises the sugar at once. Syrup provides energy but it does not last long. In addition, the use of protein is very important. Strength is also important for immunity and blood cells. The best source of protein is meat.

Also found in gram, beans, eggs, poultry, fish and lentils. The foot portion of the plate should contain protein. This important nutrient in your diet can be obtained from the flavors of various foods such as curry, kebabs, soups. Be sure to include adequate amounts of fat in your Sahar and Iftar meals. It is slow to digest. So keep an eye on the quantity. And a diet rich in healthy fats, vitamins and minerals improves the body's performance, otherwise it feels less stressful.

Most overweight people do not use fat in their diet at all, which is not a good idea. Be sure to include adequate amounts of fat in your diet. For example, if you are making half a kilo of meat curry, use two tablespoons of cooking oil. In this way, oil will be added to it, but there will be no layer of oil on the curry. In the same way, after frying the samosas, take them out on paper. Excess oil will absorb the paper. Include different types of food in your Sehro Iftar, but keep the quantity small but eat different foods.

It's summer, so if you sweat a lot, your body may be deficient in sodium. For this, use sauces, sausages, etc. with food which contain adequate amount of salt and sugar. However, excessive use of sodium causes flatulence. Therefore, eat the right amount of food according to the Sunnah of the Prophet (peace and blessings of Allaah be upon him). Divide your meal between Suhoor Iftar and Dinner.

That is, according to your body weight and height, you need as many calories per day. Divide these calories between iftar and meals. This way, eating a certain amount of food does not increase weight. Most people fall asleep after Iftar. They also get tired of it.

Heaviness after Iftar and Sahar. One of the reasons for this feeling is to drink more water at the same time. Drink small amounts of water at appropriate intervals. During Ramadan, office hours are usually reduced, so if the activity is the same as normal days, then eat as much. There is no need to increase the food. However, due to the increase in activity due to Taraweeh and worship, most people do not work all day which is not appropriate.

In addition, poultry and fried foods cause weight gain, which makes them more sluggish and at the same time excessive relaxation weakens them and increases the feeling of fatigue.

* What to eat in the morning: must eat in the morning. Breakfast is the Sunnah of the Prophet. Eat with nutrients in mind. Include foods in the sehri that do not make you feel hungry quickly. Similarly, using yoghurt in the morning does not make you feel thirsty all day long. Peel a squash, grate it and squeeze the juice. Yogurt can be eaten mixed with sugar or as per the taste, sauce or vegetables etc.

A balanced diet should be eaten keeping in mind the nutrients in sehri, for example, make omelette by mixing vegetables and eggs. Eat with bread or chapatti. Take milk and tea with you or you can have some fruit in the morning or you can mix fruit in fruit juice or cereal or you can eat pancakes or milk jalebi or kheer.

* What to eat in Iftar: Eat dates. Don't drink too much water. It will feel heavy. Drink small amounts of water or any other beverage. Then soup or yogurt big or lick or chickpeas are all best. Eat one item daily iftar. Women should try to make one dish or dish daily iftar instead of decorating different types of dishes on the iftar table. In this way, the whole family will be able to worship in a better way throughout Ramadan and will not suffer from weight gain or fatigue due to lack of heaviness in nature.

Be sure to eat samosa fritters but eat them in balance. You can eat fritters three days a week, but eat one or two. Get up for prayers as soon as you break your fast. In this way you will avoid overeating and there is no heaviness in nature. They eat more than sitting at the table. Therefore, by standing up for prayers immediately, you avoid it.

* What to eat: It is better to eat dinner after sunset. However, keep food simple, such as half a plate of vegetable curry or salad and chicken potato curry and chapatti or Chinese rice or noodles or chowmein or shashlik and rice or club sandwiches and fries (bake fries or air fry) or pratha rolls. Instead of pratha, cook chapatti in it. And add salads with cooked meat seasonings. Or make pizza. Add vegetables along with chicken. Customize your family. Make homemade chapatti instead of pizza bread.

Take a little thick bread like pratha and make the menu according to your family's choice.

* Exercise: Exercise improves mood. Reduce stress. And accelerates the ability to focus on an issue. Do any exercise one hour before Iftar. For example, jogging, jumping rope or doing any exercise. Also, if women work from home or in the kitchen, do it while standing. Talk on the phone while walking. If you are not accustomed to exercising on a normal day, gradually increase the duration of exercise. Doing housework and cooking with the intention of reward will never feel like a chore. Breathing exercises and yoga are also extremely useful in this regard.

* How to lose weight? Despite fasting in Ramadan, most people gain weight, but with a little change in diet and routine, weight loss can be achieved or the weight can be maintained before Ramadan. The most important thing for this is to choose healthy foods in your Sahar and Iftar. Barley porridge is healthier than itching in the morning.

Instead of hot chilli spice curry, choose low curry and low oil cooked curry or steamed chicken or vegetables without oil is very useful. In Iftaar, break the fast with dates. Then use yogurt buttermilk or fruit juice instead of syrup. Instead of fried dishes, it is better to use fruit licks or oil-made gram licks or yogurt licks etc. If you like to eat pakodas and samosas, lightly brush a few drops of oil and bake in the oven or bake in the air fryer.

Eat low fat foods for dinner. Take a handful of bread or brown bread. If you want to eat rice, don't eat bread. Peel a half cup of cooked rice. Exercise is extremely helpful in weight loss. Exercising before Iftar is best for most people. If you are not used to exercise, start with a walk. Slowly increase the duration of the walk to a few minutes then start exercising. Start with light exercise then move on to hard workout. Make it a habit. Not only Ramadan but also after Ramadan dietary precautions, proper amount and exercise will stop your weight gain and you will look the most beautiful and smart in Eid invitations.

By following the above points, you can stay fresh in your fast and spend more time for worship. However, all those who are elderly or suffering from any disease. For example, high blood pressure, diabetes, heart disease, etc. They should choose a diet with the advice of their doctor and it is also important to consult a doctor about exercise.