Richtig essen im Ramadan

Der neunte Monat im Kalender der Islamisten ist der Ramadan. Es handelt sich hierbei um die Fastenzeit der Muslime. Es ist ihre religiöse Pflicht, sich an die Regeln für diese Zeit zu halten. In dieser Zeit darf nur gegessen und getrunken werden, wenn es dunkel ist. Aber auch auf die Medikamenteneinnahme soll in diesem Monat verzichtet werden, weil der Koran es so vorschreibt. Damit keine gesundheitlichen Probleme auftreten, sollten alle Aspekte der Gesundheit beachtet werden. In der Zeit des Ramadans leben Muslime enthaltsam und verbringen viel Zeit mit Beten und sie lesen so oft wie möglich im Koran. Im Ramadan wird auf vieles verzichtet. Es ist eine Säule von Fünfen, die in der Lebensweise des Islam beachtet werden sollen. Im Ramadan soll nicht gegessen und getrunken werden und es soll auf Rauchen und Sex verzichtet werden. Den Ramadan müssen alle Erwachsenen, egal ob Mann oder Frau, und Jugendliche ab der Pubertät einhalten. Ausgeschlossen sind lediglich Frauen, die schwanger sind oder stillen und Frauen, die in dieser Zeit menstruieren. Die Personengruppe muss dann aber nachträglich die gleiche Anzahl Fastentage einhalten.

Ramadan – die Zeit des Verzichtes

Alte und kranke Menschen müssen sich auch nicht an die Regeln des Ramadan halten. Sie sind aber verpflichtet, stattdessen Gutes zu bewirken. So werden durch sie zum Beispiel Mahlzeiten für bedürftige Menschen zubereitet. Das Problem am Ramadan liegt darin, dass durch den Nahrungsverzicht gesundheitliche Probleme auftreten können. In dieser Zeit treten häufig Konzentrationsstörungen, Kreislaufbeschwerden oder Kopfschmerzen auf. Um die Gesundheit zu erhalten, sollte in dieser Zeit der Körper nicht allzu sehr belastet werden und in den Zeiten, in denen gegessen werden darf, sollte die Nahrung besonders gesund und ausgewogen sein.

Sparsame Mahlzeiten und ein enthaltsames Leben

Immer, wenn die Sonne untergegangen ist, bis sie wieder aufgeht, ist das Fasten für Muslime unterbrochen. Dies ist die Zeit, in der die Familie zusammenkommt und zusammen isst. Da der Körper den ganzen Tag zur Enthaltsamkeit gezwungen wurde, neigen viele Menschen in der Unterbrechungszeit zur Völlerei. Wird aber abends zu viel Fett oder schwere Speisen verzehrt, so kommt es zu Magenscherzen, Sodbrennen und Verdauungsstörungen. Das ist der Grund, warum – trotz der Erlaubnis – nicht alle Lebensmittel verzehrt werden sollten. Es ist wichtig, dem Körper in der Essenszeit alle wichtigen Vitamine und Nährstoffe zukommen zu lassen.

Iftar und Suhoor – Traditionen zum Ramadan

Suhoor nennt dich die Mahlzeit, die vor der Sonnendämmerung eingenommen wird. Zu dieser Mahlzeit sollen Ballaststoffe und Kohlehydrate verspeist werden, da man so lange satt bleibt. Nach dem Sonnenuntergang wird die Iftar eingenommen. Hier können raffinierte Kohlehydrate und Zucker verspeist werden. Der Blutzuckerspiegel wird auf diese Weise schnell angehoben. Beide Mahlzeiten sollten durch viele Vitamine in Form von Obst und Gemüse, wie auch Salat ergänzt werden.

Speisen zum Suhoor:

  • Hafer und Reis
  • Linsen und Bohnen
  • Vollkornprodukte
  • Produkte aus Milch

Speisen zum Iftar:

  • Fisch und Geflügel
  • Gemüse
  • Früchte, gern auch Datteln
  • Harira und Houmus

In der Essenzeit im Ramadan muss der Körper auch ausreichend mit Flüssigkeit versorgt werden. Bevorzugt sollten Tee ohne Zucker und Wasser gewählt werden. Getränke, die Koffein enthalten, sollten eher gemieden werden. Wer zu wenig trinkt, mutet seinen Nieren sehr viel zu.

Positive Effekte des Ramadan

Der Ramadan gilt nicht nur als religiöse Tradition, sondern bringt auch Hoffnung auf positive Effekte mit sich. So hoffen viele Muslime darauf, Gewicht zu verlieren. Fakt ist aber, dass in dieser Zeit eher Gewicht zugelegt, als verloren wird. Der Gewichtsverlauf hängt natürlich mit den Lebensmitteln zusammen, die in der Essenszeit konsumiert werden. Hält man sich an die Regeln der gesunden Ernährung, werden in der Zeit des Ramadan aber durchaus einige Pfunde verschwinden. Es ist allerdings auch mit dem Risiko des Jo-Jo-Effektes zu rechnen. Schwere Arbeit oder Sport sollte in dieser Zeit lieber ausfallen oder stark reduziert werden. Wer trotzdem Bewegung braucht, der kann dies bei ausgiebigen Spaziergängen tun oder eine schonende Gymnastik machen.

 

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