Amal Muhammad Amin
It was interesting to find on the World Health Organization page a set of important guidelines for fasting, whether for natural persons or for diabetics and heart, considering that the organization is one of the largest institutions working in the field of health care in the world.
Among the most qualified organizations to talk about human health, I liked to present to you excerpts from these valuable tips in the holy month in which foods are abundant, and the pattern of meals changes, so two main meals instead of 3 meals with the extension of the period of discontinuation of food for periods of 10 and 12 hours or more in different countries, which requires great keenness in what is eaten after the Maghrib call to prayer directly and the stomach is empty.
The World Health Organization explains, “There is evidence indicating that fasting can have positive effects on your health, as well as strengthening your mental health and well -being, improving mood, and helping to relieve stress, anxiety and depression. Therefore, keep your health during the holy month of Ramadan. ”The World Organization adds:“ Social life is especially active during the month of Ramadan; Where people receive guests or host relatives and friends. The visits revolve mainly around breakfast, a rich and festive meal, in which the best types of food are served.
The World Health Organization advises breakfast with 3 grains of dates, as it indicates an important point related to physical activity and its practice during fasting periods, by saying: “Some people may be unable during the month of Ramadan to practice any physical activity, which may expose them to gain weight throughout the month.”
“Diabetics may not be able to control well in their health if they are following unhealthy eating habits,” she also explained.
In addition, she says: «But a person can follow simple instructions to reduce his weight and reduce blood pressure and cholesterol levels. It is advisable to apply these good practices and show them even in times of fasting. ”
The World Health Organization summarizes its instructions and advice in the following elements by saying:- Drink a lot of water “at least 10 cups”.- Eating moisturizing foods such as soup, melons and green salads. That contains sugar will add more calories to your diet.- Avoid exposure to the sun when temperatures rise. It is important to stay in a cool and shaded place .- Repeating your energy levels by eating a healthy and balanced breakfast.- Start your breakfast by eating 3 grains of dates, dates are an excellent source of fiber.- Eat in breakfast a lot of vegetables to provide your body with vitamins and nutrients.- Eat whole grains, which provide the body with energy and fiber.- Enjoy eating skimmed meat, chicken without Skin, and fish should be grilled or cooked in the oven to get a good share of healthy protein. In general, avoid fried or made foods that contain a high percentage of fat or sugar.- Enjoy your meal and avoid excessive food, slowly eat.
Regarding the meal of suhoor with “health” specifications, the World Health Organization says: “Do not forget to eat the meal of suhoor, so the Suhoor is the fuel of your day. Eat light suhoor every day. There are certain categories that must be keen to eat suhoor meal such as the elderly, adolescents, pregnant women, lactating women, as well as children who want to fast. This meal should include vegetables and a share of carbohydrates such as bread – baking coils made of whole grains, and protein -rich foods such as dairy products (light salt cheese – brick – milk) or eggs, in addition to a side dish of tahini – avocado ».
