What you need to sustain energy all throughout your day of fasting
With the beautiful month of Ramadan heading towards us, we have to get well-adapted to waking up in the morning for Sahur. According to hadiths, Prophet Muhammad (s.a.w) claimed that Sahur was a blessing from Allah (s.w.t) and we were not to neglect it. Therefore, this Ramadan let us all pray to try to wake up for Sahur all month. Here are some types or categories of food to stock up during the month of Ramadan :
Eat Real foods, not Processed Foods
This is so important. Over the years, we have taken to fast food and processed foods which are all so very delicious but not nutritious. Fast food and processed foods contains chemicals that put our body’s normal endocrine levels into overdrive. They are fast-burning, which do not sustain energy throughout the day, and have more calories than actual nutritional value. Opt to take real foods. Foods that have more nutritional value. Foods that are grown and farmed : potatoes, wheat, bran and more.
Proteins & Healthy Fats
Proteins are a great source of energy that will last you throughout the day, it also helps in suppressing hunger. During Sahur, take some yoghurt, eggs, beans, soy, lean meat like chicken or turkey or fish.
Healthy fats are oils and nuts. These are fats that are actually good for you : they appease your hunger by making you feel fuller. These healthy fats include olive oils, grapeseed oil, avocado, almonds, walnuts. They also make for a good snack as well.
Fast-burning carbohydrates sound like they would be a better option, but they really are not. Fast burning carbohydrates, like white bread, pasta or white rice, are options you take when you need a large amount of energy in a short amount of time : usually a meal that athletes take before a big match or race.
Slow-burning carbohydrates, whole-wheat bread, brown rice, brown-rice pasta, are better options. As they metabolise longer in the body, making them a better source of long-lasting energy. You will not crash from sugar like you would with fast-burning carbohydrates. Slow-burning carbs will keep you running longer.
Fruits & Vegetables
Fruits and vegetables are important to have in the month of Ramadan. They provide our bodies with proper nutrients and vitamins that are crucial to the physiology or function of our body. Without that, we can find ourselves feeling more lethargic or sick, which is not what we want in the month of Ramadan. Also, it should be noticed that I said fruits AND vegetables. Not just fruit or just vegetables. Each of them have important vitamins to consider and because of that, we must have a bit of both.
Water makes up approximately 70% of our bodies. Water is a crucial liquid that we need to sustain life. This means that in Ramadan, when we are fasting for long hours, we need to prepare our bodies with proper hydration.
It is recommended to drink at least 2 litres of water a day, but do not let that stop you : drink as much water as you can. You need to teach your body to retain that water to last you throughout the day. Do not forget to hydrate yourself during Sahor and after Iftar. Also, stay away from coffee and tea in Sahur as they are natural diuretics : things that will make you urinate.
Tip : Have a good balance! Have your Sahur with a mix of all those goodies mentioned above. Do not substitute one for the other, try to have them all.
May your Ramadan be blessed. Ameen.
Article is written by:
Fatin Najwa binti Daud, is a medical student studying at IMU Malaysia. She is a freelance writer of this blog at Zaahara. Interests include music, art, sports and travel.
-Photos are taken from google images
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