Srinagar: Well being consultants have emphasised taking an enriching and balanced weight loss program in Ramadan to keep away from any adversarial influence on well being.
Through the fasting interval between dawn and sundown, docs consider that one could also be tempted by an overabundance of meals decisions which have the potential to negatively influence one’s well being.
Dr. Shazia Lone, Nutritionist at Fashionable Hospital Rajbagh mentioned that in Ramadan, your metabolism will decelerate as a result of lengthy hours with out meals and drinks.
“To maintain a stability, your weight loss program ought to have lower than the traditional quantity of meals, but sufficient to maintain you wholesome and lively,” she mentioned.
Meals it’s best to keep away from
Lone suggested to not attain for calorie-rich meals after a day of deprivation. “Meals objects corresponding to highly-processed meat, fast-burning meals corresponding to sugar, white flour, muffins, biscuits, goodies, comfortable drinks, deep-fried meals ought to be prevented in any respect value. Additionally, salty meals like salted nuts, pickles, and chips ought to be prevented because it disturbs the stability of sodium ranges within the physique and makes an individual very thirsty whereas fasting,” she mentioned.
The nutritionist mentioned the next objects ought to be taken throughout Iftar or breaking the quick.
“Dates, as they’re thought of superfoods jam-packed with good nutritional vitamins, minerals, and antioxidants. Furthermore, fruits are one of the best for detoxing and weight reduction as most fruits comprise fiber, vitamin C, potassium, folate, and huge quantities of antioxidants. Fiber helps you decrease ldl cholesterol and it could regulate your bowel actions.”
She additionally beneficial balanced meals containing advanced carbohydrates, proteins, greens, dairy, and wholesome fat throughout dinner and Suhoor. “Rice, roti, barley, and oats are good sources of advanced carbohydrates.”
She burdened protecting the physique hydrated as inadequate fluid consumption, significantly on this month can result in dehydration, kidney stones, or lethargy as a result of a fall in blood strain.
“Water consumption ought to be deliberate fastidiously. A number of methods of hydrating the physique might embrace ingesting fruit juices, vegetable soups, and avoiding tea and occasional,” Lone mentioned.
Fasting for diabetics
Dr. Saqiba Afzal, Medical Officer at District Hospital, Pulwama mentioned diabetic sufferers particularly these on insulin ought to incessantly verify their blood sugar throughout fasting days and seek the advice of their physician on the slightest doubt.
“Steady glucose monitoring methods assist file glucose degree fluctuations by way of the day similar to meal patterns, its timings, and bodily exercise,” she mentioned.
It is rather necessary for diabetics to have the proper meals consumption throughout iftar, the physician added.
“When you break your quick within the night, eat small, wholesome, and nutritious meals. Embrace fruits, greens, pulses, and curd in your weight loss program. The bottom line is to consciously select to not break the quick with meals which can be deep-fried or laden with sugar. After you break quick, drink wholesome fluids. Aside from the water, one can go for choices corresponding to nimbu pani, buttermilk, unsweetened lassi, and plain milk. Keep away from ingesting sherbet, fruit juices, or packaged drinks,” Dr. Saqiba mentioned.