श्रावण के दौरान फास्टिंग के लिए हेल्दी फूड प्लान

Fasting during श्रावण is a common practise wherein individuals observe fasts to cleanse their bodies and minds.

इनके बारे में जानें:

• Importance of fasting during Shravan
• List of healthy foods that you can consume during a fast
• Food plan for the overall day

Importance of fasting during Shravan

It is believed that you can attain self-discipline and control by abstaining from certain foods. Additionally, it provides a break to the digestive system and allows it to rest and rejuvenate. By following the श्रावण fast rules and a habit of healthy food for fasting, you can ensure that your body receives adequate nutrition.

You can also increase concentration and sharpen your focus while fasting during श्रावण. However, it is essential to stick to a healthy food plan for fasting to nourish the body.

List of healthy foods that you can consume during a fast

Here are some of the healthy food for fasting. Consuming these foods can help your body stay active while you are fasting during श्रावण:

• फल: Include a variety of fruits in your fasting diet. Fruits are packed with minerals and vitamins. They provide natural sugars for energy and hydration. Opt for fruits like bananas, apples, oranges, pomegranates, and watermelons to nourish yourself throughout the day.
• दूध के उत्पाद: Milk, yogurt, and buttermilk are excellent choices for fasting during श्रावण. They are rich in protein, probiotics, and calcium. As a result, dairy and probiotic drinks are the keys to a happy digestive system. Enjoy a glass of fruit-infused yogurt to keep yourself hydrated. 
• मेवे: They are an excellent source of energy and essential nutrients. Dry fruits like dates, raisins, figs, and apricots can help during your fast. They contain natural sweetness and provide vitamins and minerals. Dry fruits are energy-boosting foods that can keep your energy levels up.
• Grains: Opt for gluten-free grains like buckwheat (कुट्टू) and barnyard millet (Sama rice). These grains are rich in fiber, vitamins, and minerals, and are light on the stomach and provide a lot of energy.
• साबूदाना: साबूदाना is another must-have healthy food for fasting during श्रावण. The best thing about साबूदाना is that it can be eaten in various forms, like kheer, vada, or papad.
• नट्स: Snack on nuts during your fast to keep your energy levels up. Almonds, cashews, walnuts, and flaxseeds are nutritious choices.

However, there are also particular foods that you should avoid while fasting during श्रावण. Here are some of them: 

• नमक: Many people eliminate salt from their fasting diet during श्रावण. Excessive salt intake can lead to water retention and increased blood pressure. 
• शराब:  Alcohol can cause dehydration, disrupt blood sugar levels, and adversely affect overall health. 
• Caffeine: Limit your consumption of caffeinated drinks like coffee during fasting. Caffeine can lead to dehydration. Opt for herbal teas or caffeine-free alternatives instead.
• फ्राइड फूड: Avoiding fried and oily foods during fasting is best, as these foods can lead to indigestion problems. Avoid deep-fried snacks like pakoras, samosas, and vadas, as they can affect your blood pressure. 
• Snacks with high sodium content: Be cautious of high-sodium snacks. This includes processed chips, nankeen, and pickles. Excessive sodium intake can elevate blood pressure levels, so choosing healthier alternatives is essential. 
• Leafy vegetables: Vegetables like spinach and fenugreek are heavy and difficult to digest. However, if you enjoy eating leafy greens and they agree with your digestive system, you can include them in moderation. 

Food plan for the overall day

Here is a food plan that can provide a balanced mix of carbohydrates, proteins, vitamins, and minerals to sustain you during fasting.

• सुबह: Start your day with lemon water and a nutritious breakfast that provides energy and sustenance. A great option is a bowl of fruit salad with a mix of your favorite fruits like apples, bananas, pomegranates, and oranges. Have a glass of milk or yogurt alongside the fruit salad for added protein and calcium.
• स्नैक्स: Keep yourself fueled and satiated with a mid-morning snack. Choose a handful of mixed dry fruits such as almonds, walnuts, dates, and raisins. 
• लंच: Eat sabudana khichdi for your lunch. It is light on the stomach and provides essential nutrients.
• ईवनिंग स्नैक्स: Enjoy a small portion of roasted makhana (fox nuts), a nutritious and crunchy snack that will keep you full.
• डिनर: You can have jaggery flatbreads if you like sweets. However, consider eating them with green veggies if you want something tangy. 
• सोते समय: You can have skimmed buttermilk to end the day on a lighter note. It is perfect for the end of a successful fast.

Listen to your body’s hunger and fullness cues and adjust the portion sizes accordingly. However, there are certain do’s and don’ts if you have pre-existing health conditions like cholesterol, obesity, or high blood pressure. They are as follows: 

• Check your blood sugar level periodically: If you have diabetes, monitor your ब्लड शुगर की मात्रा regularly during fasting. Test your levels before and after meals, and make necessary adjustments to your medication. Stay vigilant and take necessary actions to avoid any blood sugar imbalances.
• Choose low glycemic index (GI) foods: Eat food with a low GI to help regulate blood sugar levels. Include grains like quinoa and oats in your meals. These foods release glucose slowly, which helps to control your blood sugar level.
• Additionally, include plenty of non-starchy vegetables like broccoli, and bell peppers, which are high in fiber and low in carbohydrates. It will prevent high blood pressure and hypertension. 
• पानी की कमी न होने दें: Proper hydration is essential during fasting. Drink adequate water, coconut water, and homemade vegetable juices. Avoid sugary beverages and carbonated drinks as they can negatively impact blood sugar levels and blood pressure.

Prioritize your health and make informed choices to ensure safe and healthy fasting during श्रावण.