Suhoor and Iftar
SUHOOR AND IFTAR FOR YOUR IMMUNE SYSTEM
Allah
(SWT) has blessed the fasting Muslim with two meals, suhoor and iftar, which
means ‘predawn meal’ and ‘sunset meal’. It is important to take healthy and rehydrating
meals during these two occasions. We fast for as long as 13-15 hours in a day
which can be very tiring for so many, thus, it is important to take meals that
will help recharge and energize the body.There are a number of other benefits
from taking this meal, a very crucial one for this period of pandemic being to
boost the immune system, or to maintain it at the very least.
SUHOOR
Even
though many are not used to eating very early in the morning, it is still very
important to take a little, even if it is just a sip of water. However, it is
important to take note not to rush the food or overfeed as this could cause
heartburn and constipation. As Ramadan for this year falls into the hot season,
it is very important to stay hydrated.
A
couple of sayings of the Prophet (SAW) from his ahadeeth are:
The difference between our fasting
and the fasting of the people of the book is the (meal of) suhoor.[Muslim]
Have suhoor, as indeed there is a
blessing in it. [Al-Bukhari and Muslim].
ü Vegetables
such as green salad, lettuce, vegetable soup, draw soup.
ü A
serving of carbohydrates which supplies the body with energy and fibre. Example
is whole grains such as wheat-bread, oatmeal, rice and so on.
ü Protein
rich food: dairy productssuch as lean meat, skinless chicken, fish, milk, eggs.
ü A
bit of fatty food
ü Lots
of water.
ü Water-containing
fruits such as watermelon, cucumber.
Avoid
the consumption of large quantities of sugar or salt because sugar triggers
hunger and salt triggers thirst. Processed food, caffeine, pastry, margarine
and fried food should be avoided, they are potentially weight gaining food. Use
other methods of cooking like steaming, stir-frying in a small amount of oil,
baking rather than frying foods.
Suhoor
menus
Ø Moinmoin and
pap or with oats and milk: Thiscombination gives you carbohydrate and protein with
some vitamins and minerals that help boost the immune system. Oats is a healthy
whole grain and is a source of important vitamins, minerals, fiber and
antioxidants. Oats also help to lower blood sugar levels and helps to reduce
the risk of heart disease. Milk gives you a variety of health benefits such as
protein, vitamins A, B2, B12, D, minerals such as calcium, sodium, phosphorus.
Moinmoin on the other hard is made from beans and is a good source of protein
of which is an immune booster. Pap alonedoes not come with the full nutrient
pack for a healthy immune system but when taken with milk or moinmoin, it gives
you a whole lot of benefits.
Ø Yam
and egg: yam is a good source of carbohydrate that gives energy and also a rich
source of vitamins, minerals and fiber while egg is a good source of plant
protein which ultimately help boost the immune system.
Ø Starchy
solid(semovita, wheat flour, amala, pounded yam, eba) with any soup of your
choice: starchy solids contain carbohydrate while the soup made with pepper
contains vitamins A, C and K; minerals and antioxidants which help to prevent
cell damage.
Ø Wheat
bread and egg sauce: Wheat is high in fiber, vitamins B6 and E, magnesium,
zinc, folic acid and chromium-a rich source of immune boosting elements. Egg is
a rich source of protein which strengthens the body’s immune system.
Ø Coconut
jollof rice: Are you wondering what coconut is looking for in your jollof rice.
This is not your regular jollof rice but jollof rice with a twist. Coconuts are
highly nutritious and rich in fiber, vitamins C,E,B1,B3,B5 and B6, and minerals
including iron, selenium, sodium, calcium, magnesium and phosphorus. These
elements are essential in maintaining the cells of the body as well as boosting
the immune system.
Ø Remember to take a lot of water after eating.
IFTAR
Breaking
the fast with three dates is a tradition and a healthy way to begin iftar.
Anas ibn
Maalik said:
“The
Prophet (peace and blessings of Allaah be upon him) used to break his fast
before praying by eating fresh dates, and if there were no fresh dates he would
eat dried dates; if there were no dried dates, he would have a few sips of
water.”
[Abu
Dawood]
Dates
have health benefits as they contain fibre. Iftar meals should contain a
balanced diet of the seven classes of food in adequate proportion. Incorporate
plenty of vegetables to provide vitamins and nutrients. Choose whole grains,
good portion of protein, avoid pastries and processed food.Iftar should be
taken as early as possible after breaking the fast to avoid indigestion. Also,
try as much as possible to be active in the evenings,it helps to improve
digestion.
Iftar
menus
v Plain
boiled rice and fish or meat stew/Ofada rice with sauce:Rice is an energy
giving food. Fish is high in many important nutrients, including high-quality
protein that help boost the immune system, iodine, vitamin D, minerals, omega-3
fatty acids which are of incredible benefits to the brain and the body.
v Jollof
coconut rice and chicken: This also gives you a blend of carbohydrate, protein and
some specific vitamins and minerals that boost the immune system.
v Yam
pottage: Yam has quite a number of health benefit. It is packed with nutrients.
Yams are rich in vitamins, minerals and fiber.
v Potato
porridge with plantain: The health benefits of this food combination has been
mentioned above, it gives carbohydrate which gives energy and some elements of
vitamins and minerals which are important immune boosters.
v Starchy
solid with any soup of your choice: As mentioned above, it gives a variety of
benefits including building the immune system.
A
good meal for suhoor is a good way to start a day in Ramadan, and an equally
good meal for iftar feels even better as it comes with a load of relief and
satisfaction. Pick your meals wisely and stay safe.
As-salam alaykum warahmatuLlahwabarakatuh.
Zainab Nurein.
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