Home Today's Paper Most Popular Video Gallery Photo Gallery
Subscription Blog Signin Register
Logo
Saturday, January 19, 2019 01:14:37 PM
Follow Us On: Facebook Twitter Twitter Twitter Twitter

Ramzan and your health

photo by

By
25th-May-2018       
Comments
Share your thought
Post a comment »
Read all () »

Tamanna Chowdhury :
Appropriate food selection can help to maintain good health during Ramzan. So, we should take healthy and balanced diet during iftar, sehri and dinner because during this time and type of diet changes. So, by consuming nutritive and balanced diet we can keep fast in healthy manner.
Many of us suffer constipation, belching, retching, vertigo, giddiness, limb ache, tiredness. Those who have diabetes, hypertension, cardiac disease also suffer different symptoms at times they are unable to fast. Appropriate diet can help them remain healthy while fasting during Ramzan.
Patients should seek their physician's opinion before fasting during Ramzan. May require needful tests and adjust medications as per physician’s advice. Diabetic patient needs insulin or other diabetic drug dose adjustment to prevent hypoglycaemic attack or hyperglycaemic condition.
Moreover there should be change in calorie intake. Harmful food should be avoided.
 IFTAR
Iftar is the main attraction during Ramzan with enormous religious value. Keeping prohibited from any food intake for long hours by taking iftar fasting is over. So, food selection for iftar is important.
Correct food for iftar provides necessary stamina;
Correct amount of iftar gives nutrition;
Correction food selection gives strength to body and keeps hydrated.
Iftar is initiated with liquids, fruit juice, ghol or matha, lemon juice, coconut water, tokma seed juice, molasses juice are healthy. Honey or molasses can be added instead of extra sugar. Banana and dates among fruits are very nutritious. These fruits provide necessary energy and potassium. Tropical fruits like mango, jackfruit and litchi can meet energy, minerals and vitamin requirement of body. Papaya juice or pulp can help in digestion during Ramzan.
Pineapple, malta, pear, apple can provide vitamin c and certain necessary minerals. We can get adequate fibre by cutting these fruits into small pieces and preparing mixed fruit salad.
Flattened rice, puffed rice, noodles, rice flour roti, sagu, popped rice are good food item for iftar. These items meet carbohydrate need of body. Softened flattened rice can be taken with yogurt. Popped rice with milk, noodles with egg and vegetables can enrich iftar menu. Egg, yogurt, curd, etc provides protein, as well as calcium, phosphorus, iron, different vitamins and minerals.
Instead of taking Piaju every day, vegetable pakora fried in minimal oil can be chosen for iftar. Potato shallow fried is healthier than brinjal deep fried.
Chana is an important item in iftar. Chana fried with excess spices and oil is tasty but harmful to health. So boiled chana mixed with cucumber, tomato, chat masala, coriander leave and boiled potato is more beneficial. Tuna fish sandwich is a good choice for iftar menu.
It can give us necessary omega fatty acid, protein and calcium. Dahi vara is also a healthy choice for iftar menu. Homemade dahi vara can be a source of protein with calorie, calcium, sodium, potassium and vitamin B.
Fried food should be avoided during iftar. Milk made firni, custard, pudding are better option than bundia and jalebi.
 SEHRI
Sehri item help to keep energetic during fasting throughout the day in Ramzan. Moderate amount of food should be preferred for sehri. Easily digestible food should be chosen for sehri. Complex carbohydrates release glucose slowly and help to keep energetic. Oats, barley, bread are good source of complex carbohydrate. Soft rice, fish or chicken gravy or egg, boiled vegetables, can be taken for sehri in estimated amount. After that a date and a cup of milk will give enough energy and hydration to body. Those who do not prefer rice can take puffed rice with milk and banana or mango, flattened rice with curd etc.
It is unhealthy to fast in empty stomach. It creates pressure over different body organs. So, adequate amount of food intake is needed during sehri time. Adequate amount of water should be consumed up to Fazar prayer. Fried food and rich food should be avoided strictly during sehri. Bread, sandwich, sour fruit, leafy vegetable, salad should be avoided too.
Dinner
Many of us skip dinner after heavy intake of food during iftar. This is harmful to health. After sufficient iftar Tarabi prayer should be offered after sufficient iftar then minimal amount of dinner is desired. Bread, vegetables, milk, egg, chicken/vegetable soup, popped rich, flattened rice, puffed rice or oats with can be advantageous. Over eating should be avoided. After heavy iftar a glass of milk, two dates and bread can be consumed. Small amount of rice with fish or chicken and vegetables should be taken during dinner and avoid over eating during iftar.
Drinking  water
To keep fast during whole Ramzan adequate amount of water should be taken from iftar to sehri time. Around 2 to 2.5 litres of water should be taken from a measured bottle. Water helps in food absorption and digestion. Adequate amount of water keeps us recharged and dhydrates skin.
Green tea, lemon tea, lemon juice, fruit juice etc can be taken.
Food to avoid
Food deep fried-piaju, pakora, samosa, roll, etc.
Excess sugar added food-gulab jamun, bundia, jalebi, balusai etc
Excess fat containing food-food fried in ghee, chicken fry, fish fry, halwa, etc
Alternate healthy food-
Baked samosa, momo, boiled wonton, baked roll
Roti over paratha and luchi
Grilled fish or chicken than chicken fry or fish fry
Homemade fruit cake or pancake than confectionery cake, pastry
Milk made sweets like semai, sagu, payesh, pudding, fruit custard than ghee fried or sugar syrup soaked sweets
Cooking techniques to be escaped-
Deep fry
Smoked or scorched
Frying in cooked oil
Healthy preparation-
Shallow fry in minimal heat in a non-stick fry-pan
Grill, Bake etc.
Safe and wholesome iftar is every muslims right. Homemade and easy digestible food has not alternative. So, select food menu consequently and prepare at home and enjoy with whole family. n

(Tamanna Chowdhury, Vice President at Association of Nutritionists and Dieticians  and Principal Dietician, Head of Dietetics Department at Apollo Hospitals Dhaka )

Tariff
Add Rate

News Archive

Inside The New Nation

City »

Information Minister Dr. Hasan Mahmud speaking at the extended meeting of Awami League at the party office in the city's Bangabandhu Avenue on Friday.


.

International »

Modi's pre-election handouts to cost India billions, breach fiscal targets


Reuters, New Delhi :A series of vote-catching measures planned by Indian Prime Minister Narendra Modi as he braces for a difficult general election may cost more than 1 trillion rupees ($14 billion), two sources with direct knowledge of the matter said.Much of the cost of the extra spending or revenue ...

Cricket »

Dhoni, Jadhav power India to ODI series victory


Agency :MS Dhoni and Kedhar Jadhav scored half-centuries as India won the third and final ODI against Australia by seven wickets at Melbourne on Friday to seal the series 2-1.Chasing 231 to win, Dhoni (87*) and Jadhav (61*) put together a 121-run partnership to take India home after the bowlers, ...

Entertainment »

Achol returns acting slowly


Sheikh Arif Bulbon :Popular film actress of present time Achol has returned to acting but with the appearance of anger. Her elder sister Moonmoon is attached with the underworld. When she knows the matter she becomes anger. Achol will be seen by this way in Mizanur Rahman Mizan’s movie Ragi. ...

Entertainment »

Zahid, Mim, Ferdous after a decade


Sheikh Arif Bulbon :Zahid Hasan, Ferdous and Bidya Sinha Saha Mim worked together in late writer, novelist and filmmaker Humayun Ahmed directed in a movie titled Aamar Achhey Jol 10 years ago. Though Zahid Hasan and Ferdous worked under Humayun Ahmed directed movies and dramas but Mim for the first ...

Editorial »

Corrupt practice should be stopped in Chattogram Port


THE fraud syndicates in connivance with some dishonest clearing and forwarding (C&F) agents in the last two years released 4,000 consignments from Chattogram Port using forged documents and other illegal ways. News media reported that these gangs stole and misused the identities of two former Customs Officials of the Chattogram ...

Cricket »

Warner to return to Australia from BPL with elbow injury


After Steven Smith, David Warner, too, will make an early exit from the Bangladesh Premier League(BPL). The 32-year-old will return to Australia for medical assessment after having reporting pain in his elbow, Cricket Australia confirmed."David has reported some pain in his right elbow. He will return to Australia on January ...

Sports »

Pliskova fires up to reach Aussie Open third round


AFP, Melbourne :Seventh seed Karolina Pliskova recovered from a slow start to storm home against unseeded American Madison Brengle and grab a spot in the Australian Open third round Thursday.The 26-year-old Czech went down a set before unleashing a devastating flurry of aces and winners in her 4-6, 6-1, 6-0 ...

International »

Vietnam prepares for Kim Jong Un visit amid talks of second summit with Trump


Reuters, Hanoi  :Hanoi is preparing to receive North Korean leader Kim Jong Un for a state visit, two sources told Reuters, while officials and diplomats said Vietnam is keen to host a second summit between Kim and U.S. President Donald Trump.A source familiar with the matter said Kim will travel ...

Editorial »

Ensure ideal working atmosphere for women


THE bike of Shahanaj Akhter, who became a social media sensation recently for her struggle to maintain her family by offering ridesharing services, was recovered from Raghunathpur area in Narayanganj on early Wednesday hours after it was reportedly stolen. Police arrested a Masters student in English Department of Tejgaon College ...

Football »

Struggling Fulham sign Babel from Besiktas


Fulham signed former Liverpool forward Ryan Babel from Besiktas on Tuesday as the Premier League strugglers bid to bolster their spluttering attack and avoid relegation.Netherlands international Babel has joined Claudio Ranieri's side, who sit 19th and five points from safety, until the end of the season and could make his ...

Football »

Awami League President and Prime Minister Sheikh Hasina receiving a football ( as a souvenir) from Senior Vice-President of Bangladesh Football Federation (BFF) Abdus Salam Murshedy, MP, when a delegation of BFF led by its President Kazi Md Salahuddin met her at the Gono Bhaban on Tuesday night.


International »

Brexit deadline could be pushed back on UK request: French minister


AFP, Paris :The European Union could push back the looming March 29 Brexit deadline if London made such a request, France's Europe Minister Nathalie Loiseau said on Wednesday."At the time of speaking, it's just a theory because Mrs May has never asked for it and neither has anyone in her ...

International »

Australian towns among hottest spots on Earth as heatwave sizzles


Australian towns were among the hottest places on Earth this week as a severe heatwave hit the continent's southeast, with forecasters warning of more record-breaking temperatures before the weekend.The past four days were among the country's top 10 warmest on record, with temperatures nearing 50 degrees Celsius (122 degrees Fahrenheit) ...

Entertainment »

Katrina Kaif disagrees with the term ‘item song’


Katrina Kaif has come a long way in the 16 years she has been a Hindi film actor - from being known mainly for her dancing ability, to her acting talent being proved by films such as New York, Rajneeti and Zero. On how this journey has been so far, ...

 
Items that you save may be read at any time on your computer, iPad, iPhone or Android devices.
 
Are you new to our website? Do you have already an account at our website?
Create An Account Log in here
Email this news to a friend or like someone
Email:
Write a comment to this news