Thursday, 19 August 2010

Foods that benefit and foods that harm in Ramadhan

The month of Ramadân in which was revealed the Qur'ân, a guidance for mankind and clear proofs for the guidance and the criterion (between right and wrong). So whoever of you sights (the crescent on the first night of) the month (of Ramadân i.e. is present at his home), he must observe Saum (fasts) that month, and whoever is ill or on a journey, the same number [of days which one did not observe Saum (fasts) must be made up] from other days. Allâh intends for you ease, and He does not want to make things difficult for you. (He wants that you) must complete the same number (of days), and that you must magnify Allâh [i.e. to say Takbîr (Allâhu-Akbar; Allâh is the Most Great) for having guided you so that you may be grateful to Him.[] (185)


(Masa yang diwajibkan kamu berpuasa itu ialah) bulan Ramadan yang padanya diturunkan Al-Quran, menjadi petunjuk bagi sekalian manusia dan menjadi keterangan-keterangan yang menjelaskan petunjuk dan (menjelaskan) perbezaan antara yang benar dengan yang salah. Oleh itu, sesiapa dari antara kamu yang menyaksikan anak bulan Ramadan (atau mengetahuinya), maka hendaklah dia berpuasa bulan itu dan sesiapa yang sakit atau dalam musafir maka (bolehlah dia berbuka, kemudian wajiblah dia berpuasa) sebanyak hari yang ditinggalkan itu pada hari-hari yang lain. (Dengan ketetapan yang demikian itu) Allah menghendaki kamu beroleh kemudahan dan Dia tidak menghendaki kamu menanggung kesukaran dan juga supaya kamu cukupkan bilangan puasa (sebulan Ramadan) dan supaya kamu membesarkan Allah kerana mendapat petunjukNya dan supaya kamu bersyukur. (185) Dan apabila hamba-hambaKu bertanya kepadamu mengenai Aku maka (beritahu kepada mereka): Sesungguhnya Aku (Allah) sentiasa hampir (kepada mereka); Aku perkenankan permohonan orang yang berdoa apabila dia berdoa kepadaKu. Maka hendaklah mereka menyahut seruanKu (dengan mematuhi perintahKu) dan hendaklah mereka beriman kepadaKu supaya mereka menjadi baik serta betul. (186)


Foods that benefit and foods that harm

The fasts of Ramadan can improve a person's health significantly, but - if the correct diet is not followed - can possibly worsen it! The deciding factor is not the fast itself, but rather what is consumed in the non-fasting hours. To fully benefit from fasting, a person should spare a great deal of thought to the type and quantity of food they will indulge in through the blessed month of Ramadhan. Overeating can not only harm the body but also interfere with a person's spiritual growth during the month.

Ramadan Fasting Health GuideMuslim families have grown up with a habit of "stock up" a lot of food for the month of Ramadhan, so that more is consumed during this time than in the course of several other months combined. At the end of the day, the presence of this too much food on the table tempts one to overeat and makes up for all one has missed during the daytime or at its worst, the meal sometime finds its way to the garbage as a left over. This problem comes in because Muslim families have failed to differentiate between feasting and fasting. It is therefore worth reflecting on the true objective of fasting which is to experience hunger and to check desire in an attempt to reinforce the soul in piety.

If this is exactly what happens in your home, then better do something as soon as you can because Islam strictly condemns extravagance at any level. Extravagance has no spiritual nor moral relevance in Islam, so especially when it comes to the holy month of Ramadhan. Throwing that bread in the garbage is like abusing Allah's bounty rendered on you, because there are millions unlucky ones craving for that piece of bread. I think if we start thinking along this line then no food will ever be wasted in our homes.

Allah (SWT) says in Holy Quran: "Eat and drink freely: but waste not by excess, for He does not like the wasters." (Surah Al-Araf, 7:31)

The physical body is a gift from Allah (SWT); it is given to humans as an Amanah (in trust) to take care of for a fixed period. How much food is consumed and the choice of food has a direct impact on the physical and spiritual well-being of the person. The food that we consume affects our behaviour and personality. Wholesome, natural and healthy food assists the development of a good personality. Overeating has long been frowned upon in Islam as it is thought to increase worldly appetites and cause sluggishness, thereby 'dulling' the soul, hampering spiritual growth and increasing physical ailments.

Holy Prophet Muhammad (saw) said: "The children of Adam fill no vessel worse than their stomach. Sufficient for him is a few morsels to keep his back straight. If he must eat more, then a third should be for his food, a third for his drink, and a third left for air." (Sunan al-Tirmidhi)

Most of the health problems are likely to arise from inappropriate diet, overeating and insufficient sleep. Human body has regulatory mechanisms that reduce the metabolic rate and ensure efficient utilization of the body's fat reserves in times of hunger. A diet that has less than a normal amount of food but is sufficiently balanced will keep a person healthy and active during the month of Ramadhan. The diet should be simple and not differ too much from one's normal everyday diet. It should contain foods from all the major food groups.

Especially now, when our daily intake is limited to two meals per day, we need to put extra effort into including foods from all the major food groups. Our bodies need at least 40 different nutrients every day to ensure that we grow adequately and maintain good health. Although most foods contain more than one nutrient, no single food provides all the necessary nutrients.

Moreover, foods have benefits that can't be replaced by a pill. It is thus important to eat a wide variety of foods every day, so as to ensure that we get all of these nutrients. The way to ensure variety, and with it a well-balanced diet, is to select foods each day from each of the five food groups.

Even though the thought of sleep may be far more appealing than waking up to force down some food, don't skip breakfast (Sahur). Breakfast is the most important meal of the day. Also it is called as "Sunnat-e-Muakkadah (emphasised Sunnah)".

For years, research has shown that breakfast (the breaking of the overnight fast) provides the essential nutrients and energy needed for concentration while keeping hunger symptoms like headaches, fatigue, sleepiness and restlessness at bay. In addition, it also gets our metabolic rates up and going, it is therefore vital to ensure an adequate intake at breakfast time.

In view of the long hours of fasting, we should consume the so-called 'complex carbohydrates' or slow digesting foods at Sahur so that the food lasts longer (about 8 hours) making you less hungry during the day. These complex carbohydrates are found in foods that contain grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, unpolished rice and etc.

Ramadan Fasting Health GuideFibre rich foods are also digested slowly and include bran, cereals, whole wheat, grains and seeds, potatoes with the skin, vegetables such as green beans and almost all fruit, including apricots, prunes, figs, etc.

Foods to avoid are the heavily processed, Fried foods, very spicy foods, fast burning foods that contain refined carbohydrates in the form of sugar, white flour, etc., as well as, of course, too much fatty food (eg cakes, biscuits, chocolates and sweets, such as Indian Mithai).

Drinking of sufficient water and juices between Iftar and sleep to avoid dehydration and for detoxification of the digestive system should be encouraged in fasting individuals. However, the intake of large amounts of caffeine containing beverages should be avoided especially at Sahur. For example, drinking too much tea, coffee and cola will make one pass more urine and inevitably cause the loss of valuable mineral salts that your body would otherwise need during the day. Fruits such as bananas are a good source of potassium, magnesium and carbohydrates. However, bananas can cause constipation and their intake has to be balanced with adequate fibre intake.

Refined carbohydrates or fast digesting foods last for only 3 to 4 hours and may be better taken at Iftar to rapidly restore blood glucose levels. Fast burning foods include foods that contain sugar and white flour. Dates are an excellent source of sugar, fibre, carbohydrates, potassium and magnesium and have been recommended since the days of Holy Prophet Muhammad (saw) as a good way of breaking the fast, because Dates will provide a refreshing burst of much needed energy. Fruit juices will also have a similar, revitalizing effect. The meal should remain a meal and not become a feast! Try to minimize the rich, special dishes that traditionally celebrate the fast.

Many of the foods which are mentioned and encouraged are in the Holy Quran, and the Sunnah (the Prophetic traditions) also correspond to modern guidelines on a healthy diet and will help to maintain balanced, healthy meals in Ramadhan. The most commonly consumed foods by Holy Prophet Muhammad (saw) were milk, dates, lamb/mutton and oats. Healthy foods mentioned in the Holy Quran are fruit and vegetables, such as olives, onions, cucumber, figs, dates, grapes as well as pulses such as lentils. The encouragement of fish can be seen in the fact that Islamic law spares fish from any specific slaughter requirements, making it easy to incorporate fish which has scales in a meal.

It is also important to follow good time management procedures for Ibada (prayer and other religious activities), sleep, studies, work, and physical activities or exercise. A good balance in the amount of time attributed for each activity will lead to a healthier body and mind in Ramadan.

No comments:

Post a Comment

Related Posts with Thumbnails