Fasting and a balanced diet

Fasting and a balanced diet

In the previous column, we talked about HEAL-Ramadan, a study conducted by Shifa International Hospital Islamabad on Ramadan and talked about calories in food. Let's talk today about what calories actually are.

You see, every living soul needs food to survive and perform various functions.

The energy received from food, which is measured in units of scale or units, is called calorie or kilocalories or kilocalories. If the amount of calories in men is 3000 or more and in women it is 2500 or more, then in addition to energy, excess food starts accumulating in the body in the form of fat and weight begins to increase.

Similarly, if the daily intake in men is less than 2000 KCal and in women less than 1500 KCal, then weight loss begins because the body needs the energy stored in the body for its needs. Starts with the use of resources, ie fat. For this purpose, the desired benefits can be achieved even in the case of less food or starvation, and fasting in Ramadan, and use this principle to lose weight. Can be brought

The most important thing to understand is that when there is no restriction on eating and drinking (the interval between the time of Iftar and Sahar in Ramadan and the break between Iftar and Sahar), simple food should be used as usual. In this case, the average daily consumption will be less than 500 to 800 Kcal, as a result of which the weight and other related details such as cholesterol, sugar, blood pressure, etc. will also be reduced.

To understand the principle of reducing calories or calories, it is important to know which items contain calories or calories in order to reduce the daily intake in this regard. Here are some of the items and their Mention the calories that are usually part of our daily diet and are especially popular during Ramadan at Sahar and Iftar.

1. An apple contains about 50 Kcal or calories.

2. A banana contains about 90-100 KCal or calories.

3. One cucumber (for every 100 grams) contains 15.54 Kcal or calories.

4. A chapatti contains about 110 KCal or calories.

5. A boiled, fried and omelette egg contains approximately 77 KCal, 90KCal and 94KCal or calories, respectively.
6. A pratha contains about 126 KCal and a potato pratha contains about 154 KCal or calories.

7. A double loaf of bread contains about 70 KCal or calories.
8. A rose berry contains about 250 KCal or calories.
9. A fritter contains about 70-80 KCal or calories.
10 A samosa contains about 140 KCal or calories.
11. One slice of pizza contains about 350 KCal or calories.
12 One cup of yogurt contains about 30-50 KCal or calories.

13 A small plate of rice (100 grams) contains about 130 KCal while a plate of biryani contains about 180-220 KCal or calories.
15 A plate of lentil rice contains about 126 KCal or calories.
16. A plate of chicken curry or curry contains about 239 KCal or calories.
17. A plate of mutton curry or curry contains about 310 KCal or calories.
18. A plate of beef curry or curry contains about 250 KCal or calories.

19 One tablespoon (10 grams) of butter contains about 100 KCal or calories.
20 One tablespoon (10 grams) of desi ghee contains about 112 KCal or calories.
21. A cup of cow's milk (250ml) contains about 151 KCal, a cup of buffalo milk (250ml) contains about 242 KCal, and a cup of goat's milk (250ml) contains about 128 KCal or calories.
22. One cup of tea (with milk and sugar) contains about 40 KCal or calories.

23. One teaspoon of jaggery contains about 60 KCal or calories.

If you walk continuously for an hour, you will use barely 300KCal of calories. So although exercise can reduce weight to some extent and there are many more benefits of exercising, but the diet and its components Achieving proper weight and preventing weight gain or obesity without understanding and reducing them is extremely difficult if not impossible.
So if you want to improve your weight and health during Ramadan, make it a habit to eat simple foods, vegetables, fruits and natural ingredients and exercise during Sahar and Iftar times and focus all your attention on it. This time during Ramadan, we should avoid or reduce our usual dishes, accessories such as fried foods, fritters, samosas, cakes, beverages (syrup / Pepsi, Coca-Cola, etc.).
Or it may be that once or twice a week, low-oil fried or baked goods adorn the tablecloths.
It is also important to not only follow them yourself but also to draw your whole family to a well-balanced diet and involve them in it. Naturally find this rare opportunity to use fewer calories. This time the table should be decorated with things so that children, adults, the elderly, men and women can all equally benefit from the benefits of prana, the importance of a healthy and balanced diet can be highlighted and it is a tasty but healthy food.