Ramzan 2020: The holy month of Ramzan brings with it a recent wave of festive cheer. Ramadan is the ninth month within the Islamic calendar throughout which the ‘Quran’ was first revealed.  Muslims world wide observe fasts to rejoice this month lengthy competition. Ramzan is a time of self-reflection to give attention to the soul moderately than the physique and a chance to reconnect along with your religion. Fasting, throughout this era, is seen as a method of instilling self-control. The day starts at the crack of dawn with a meal called ‘Suhoor’ or ‘Sehri’ meal and rounds off by breaking the fast after sunset, followed by an elaborate ‘Iftar’ meal. During the day, individuals abstain from consuming meals or water.
Mansoor Ali from Bengaluru by Foot organizes meals walks and has been preserving this quick since 20 years. He explains, “While keeping the roza during Ramadan, you are setting an example for a lifestyle that you should be following throughout the year. For the first few days, you do feel a bit lethargic but later a sense of calmness and ease takes over.”
‘Sehri’ or ‘Suhoor’ is the pre-dawn meal eaten earlier than the Fajr prayer (the primary of the 5 day by day prayers) and is taken as a blessing.  Even if breakfast is served earlier than the solar wakes up, it stays an important meal of the day and should not be skipped. “We enjoy a lavish breakfast with Paya Soup, Nalli Nihari, Brain Curry, Sheermal and Rotis. This is usually accompanied with tea or a glass of milk and finished with a bowl of Kheer or Seviyan. A single verse prayer – ‘Roze ki Neeyat’ – is offered after eating to begin our fast,” says Mansoor Ali.
Different households observe totally different customs however so much appears to have modified through the years in Ramadan. Author and Historian, Salma Hussain tells me that the standard Sehri dish in Purani Dilli known as Feni.  Back within the day, rozedaars (those that quick) ate a small meal earlier than their prayer which largely comprised of a candy deal with. Feni resembles a spherical coil and is handmade in a number of varieties with flour, butter or suji. There’s additionally Latcha Feni, Fried Feni which is barely browned or the Egg Feni with a white hue. It is soaked in milk and eaten with a pinch of sugar. You’ll discover the tastiest lot at Jama Majsid. “As a kid, we would wake up to the call of the sehriwallah and still half asleep polish off whatever was offered. People would serve Salan-Paratha or Keema-Paratha and it was like a mini meal. But with the changing lifestyle, people are becoming more health-conscious and the concept of a full meal is going away. The idea of a Sehri was to eat and start your day right away but a lot of people these days go back to sleep after eating even before the food is digested. I’ve switched to tea, some biscuits and oats or maybe eggs with toast as a healthier option,” shares Salma.   

_{Ramzan 2024: Different households observe totally different customs however so much appears to have modified
Image Credit : Muhammad Iqbal} 

This particular meal is what you want to make of it. It’s onerous to steer clear of a desk crammed with delicacies however keep in mind to neatly refill on meals that your physique can run off by the day. Keep your meals easy and extra importantly, don’t over stuff your self.

Here’s a helpful information on what it’s best to embrace in your morning meal that’ll preserve you fuelled till nightfall.

1. High-carb meals: Foods like bread, rice and potatoes are excessive in complicated carbohydrates and take longer to digest. They assist in preserving your vitality ranges up. Avoid an excessive amount of spice as it might result in heartburn and indigestion.

2. Fiber from fruits and complete grains: These ought to prime your morning menu. Fruits like apples, banana, and apricots are excessive in fiber and so are grains like barley, chickpeas and oats. Fiber instills a sense of fullness and helps stop constipation. Nutritionist Anju Sood tells me that with a view to preserve a steadiness, 30 to 40 % of your meal throughout Suhoor needs to be made up of proteins and the remaining could possibly be carbohydrates. “However, if we eat too much protein or fiber it eventually make us thirsty during the course of the day. This happens because both proteins and fibers thrive on water in order to get digested. About 10% of your meal should comprise of fiber,” she says.

_{Ramzan 2024: These should top your morning menu}

Grilled Fruit Chaat
Ragi Oats Ladoo

3. Protein from dairy products and lean meat: Sneak protein in your diet in the form of milk, eggs, chicken, yogurt and lentils. This will help strengthen your immunity. Dr. Geeta Buryok, Chief Nutritionist at Max Healthcare stresses, “Your diet should have a combination of cereals and proteins. In general, 60-80 grams of protein should be included in your meal.”

_{Ramzan 2020:Sneak protein in your diet in the form of milkand eggs}

Egg Masala Recipe
Panchratna Dal Recipe

4. Foods with high satiety value and low glycemic index:Such foods keep you full for longer and act as crave busters. They release energy over a period of time and will help prevent fatigue and lethargy. Dote on nuts and seeds, eat foods packed with fiber or have broth-based soups. In most homes, whole wheat chappatis is a great choice along with some salad and fruits. It makes for a complete meal which is digested slowly and keeps you satisfied. 

_{Ramzan 2020: Such foods keep you full for longer and act as crave busters}

5. Hydrating foods & drinks: Avoid having too many cups of tea or coffee as the caffeine leads to loss of water which increases thirst. More so, sugary foods or drinks, get digested very quickly and could leave you feeling hungry sooner than you would expect. Having said that, drinking too much water is also not advisable. It will dilute the stomach acids and lead to bloating and indigestion.

If you feellike a headache is coming onor light-headed, you’re probably dehydrated. Fresh fruits, juices and veggies with high water content will keep you hydrated. “Coconut water is a good supply of electrolytes with easy sugars and minerals that replenish water loss. Add cool meals like cucumbers, pineapple, tomatoes, oranges, melons and onions which assist in decreasing physique warmth,” recommends Dr. Buryok. Keep away from salty meals as they enhance fluid loss in your physique.

Radiant Lemonade Recipe
Date Shake Recipe
Banana & Honey Smoothie Recipe

_{Ramzan 2024: Fresh fruits, juices and veggies with excessive water content material will preserve you hydrated}