Eat all you should
COME Ramazan, and things start becoming oily. Mounds of khajla pheni, samosas, pakoras, chaats and the likes mushroom in every nook and corner of the city somewhere around mid-day, and by evening the counters are wiped cleaned as the rozaydaars stock these delicacies for iftaar. The domestic fronts tell a similar story with women spending their afternoons in the kitchens cooking various food items for iftaar, some following the recipes they have scribbled down from the multitude of good and bad cooking shows aired on TV.
For many, Ramazan is the time to fast, to pray and carry on with religious obligations. However, for some, Ramazan is the time to indulge their taste buds in yummy cholay, dahi-baray, chaats, fried snacks and popular ‘laal sherbet’ – foods that we have come to identify as typical iftaar-sehri fare. Add to it the tempting deals that most restaurants come out with (all-you-can-eat being particularly popular), and it is no surprise that by the end of the month, people add considerable inches around their girth.
While most people agree that the food we choose to break the fast with is definitely not a dietician’s dream, traditions have seeped in so deeply that it is very difficult to bring a change in eating patterns. However, substituting some cholesterol-laden food with fruit can work wonders. It is a fact that eating heavy food after staying hungry for such a long time leads not only to digestive problems, but may also be dangerous for the heart. Particularly, people with cardiac problems need to be more cautious since they are far more vulnerable to rising cholesterol levels.
Little steps make a lot of difference, says Zubaida Tariq. “You should not drink water, as soon as you break your fast,” she says, “Instead, eat something, and then drink some water that is at room temperature.” It is best to avoid cold water for iftaar, since it can lead to a heavy feeling in the chest and acidity, she adds.
Most people experience indigestion, lethargy, heartburn and thirst during Ramazan. Dr Romaina Iqbal blames it on the unhealthy food intake. An assistant professor of medicine and community health at Aga Khan University Hospital, Dr Iqbal believes that it is best to substitute our diet with fresh fruit and vegetables, particularly for iftaar.
“It is said that we eat with our eyes first,” she says, “We can do that by making our food look more presentable and colourful, and that’s where fresh fruit and vegetables come in.” Dr Iqbal adds that fruit and vegetables not only provide an instant burst of energy that one needs after staying hungry all day long, these also refresh the body and help in regulating body processes.
“Often, people complain of constipation, during Ramazan,” she says, “this is due to the low-fibre diet that we follow; the best way to deal with that is to add raw fruit and vegetables to the diet. Also, often people tend to become complacent thinking that by adding fruit juices and sherbets to their diet, they are substituting the nutritional value of eating fruit and vegetables.” Dr Iqbal strongly advises against it, asserting that juices are devoid of fibre and do not substitute for the real thing.
The doctor admits that given the ‘iftaar/ sehri-culture’ it seems impossible to eliminate oily foods completely, but insists on limiting the intake as much as possible.
“For example, instead of gorging on four pakoras or samosas, we could stick to one. Also, we need to come up with innovative recipes that use less oil, like perhaps steamed or baked samosas,” she adds. Another smart move, says Zubaida Tariq, is to add an egg to besan while frying pakoras, since eggs absorb all the grease. Also, people can perhaps have their fill of gourmet delights with cholay and dahi baray, which are comparatively lighter.
One other reason that leads to various health problems during Ramazan is that people tend to eat at least three meals within a space of eight hours. From iftaar, till sehri, we tend to munch on something or the other, perhaps hoping that this will sustain us throughout the day. As it stands, we are not camels, and this is not how the human body functions.
Tariq also advises to finish with iftar and dinner before eight o’clock, instead of delaying it until midnight, to avoid indigestion and weight gain. All doctors agree that eating food just before going to bed is one of the greatest disservices that we can do to our body. “Plus,” adds Tariq, “with this suggested routine, it is easier to fall back on the regular eating habits once Ramazan is over.”
Kajla pheni seems to be a hot favourite with many when it comes to sehri. Dipped in milk, this cholesterol-laden fare is what people consider wholesome food that will take them throughout the day. It is a wonder how people can actually eat something so greasy in the middle of the night, and not feel the effect of heaviness. While it is true that milk provides nourishment and energy, it is best to avoid heavy food, immediately after we wake up. A better alternative, suggests Dr Iqbal, is a proper meal.
“Add whole wheat cereals to your sehri, since they stay in the stomach for a longer duration,” she advises. “Chicken, fish, and dairy products like milk and yoghurt can also be taken.”
Tariq adds an interesting tip: taking a tablespoon of yoghurt just after finishing sehri, ensures that we do not feel thirsty throughout the day. And for those who have a bad breath problem, which tends to aggravate during Ramazan, here is another tip: take two cups of water, one munaqqa (raisins of sorts), four to five mint leaves, and around four to five small cardamoms. Boil them together, sieve the water and store it in the fridge. Take a couple of sips after sehri and iftaar everyday and the bad breath will die out.
Fasting helps in cleansing out the systems in our bodies, and by including greasy and oily foods to our diet, we tend to defeat the purpose. So let’s stick to the basics and bid adieu to fattening foods.
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