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Fasting and Nutrition for Teenagers during Ramadan: Difference between revisions
Fasting and Nutrition for Teenagers during Ramadan (view source)
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Translation (talk | contribs) (Created page with "{{text start}} {{question}} How can teenagers fast during Ramadan without it being too difficult for them?{{question end}} {{Answer}} Fasting for teenagers should be done within a dietary plan that provides all the necessary nutrients and energy required for the fasting individual, enabling them to adapt well to the dietary changes during Ramadan. Consuming proteins, vegetables, and dairy during Suhoor (pre-dawn meal), Iftar (breaking the fast), and dinner, whil...") |
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How can teenagers fast during Ramadan without it being too difficult for them?{{question end}} | How can teenagers fast during Ramadan without it being too difficult for them?{{question end}} | ||
{{Answer}} | {{Answer}} | ||
Fasting for teenagers should be done within a dietary plan that provides all the necessary nutrients and energy required for the fasting | Fasting for teenagers should be done within a dietary plan that provides all the necessary nutrients and energy required for the fasting, enabling them to adapt well to the dietary changes during [[Ramadan]]. Consuming proteins, vegetables, and dairy during Suhoor (pre-dawn meal), [[Iftar]] (breaking the fast), and dinner, while avoiding fast food and unhealthy, fatty meals, is recommended in the Ramadan diet. | ||
Weakness, fatigue, thirst, hunger, and even headaches are natural side effects of fasting that children and even adults often experience during the early days of Ramadan. These are attributed to changes in dietary habits, which gradually subside, and none of these conditions justify breaking the fast. | Weakness, fatigue, thirst, hunger, and even headaches are natural side effects of fasting that children and even adults often experience during the early days of Ramadan. These are attributed to changes in dietary habits, which gradually subside, and none of these conditions justify breaking the fast. | ||
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Since children and teenagers are in their growth phase, neglecting proper nutrition for those who fast can negatively impact their growth and health, as well as reduce their ability to fast. Therefore, parents should not only consult a specialist to ensure their child's health but also pay attention to their nutritional needs so that their child can fast comfortably. | Since children and teenagers are in their growth phase, neglecting proper nutrition for those who fast can negatively impact their growth and health, as well as reduce their ability to fast. Therefore, parents should not only consult a specialist to ensure their child's health but also pay attention to their nutritional needs so that their child can fast comfortably. | ||
Weakness, fatigue, headaches, thirst, and hunger are all natural side effects of fasting that children and even adults often experience during the early days of Ramadan. These are all due to changes in dietary habits, which gradually subside, and none of these conditions justify breaking the fast for children who have reached the age of religious obligation. Therefore, parents should not force their children to break their fast at the first sign of such symptoms. However, for children who have not yet reached the age of obligation, parents can encourage them to take "partial fasts" or "step-by-step fasting." | Weakness, fatigue, headaches, thirst, and hunger are all natural side effects of fasting that children and even adults often experience during the early days of Ramadan. These are all due to changes in dietary habits, which gradually subside, and none of these conditions justify breaking the fast for children who have reached the age of religious obligation. Therefore, parents should not force their children to break their fast at the first sign of such symptoms. However, for children who have not yet reached the [[age of obligation]], parents can encourage them to take "partial fasts" or "step-by-step fasting." | ||
== Suhoor Nutrition == | == Suhoor Nutrition == | ||
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Suhoor should never be eaten in a rush. Waking up a bit earlier and consuming a fruit or salad can stimulate the teenager's appetite. A child who has had enough sleep at night will naturally have no trouble waking up for Suhoor and will have enough time to eat. | Suhoor should never be eaten in a rush. Waking up a bit earlier and consuming a fruit or salad can stimulate the teenager's appetite. A child who has had enough sleep at night will naturally have no trouble waking up for Suhoor and will have enough time to eat. | ||
Since children are in their growth phase, parents should plan their diet during Ramadan to ensure all necessary nutrients are provided. Therefore, the Suhoor meal for children should be a complete meal, resembling lunch, and should never be skipped. A proper Suhoor meal should resemble lunch. However, this varies based on appetite and taste, but since children's calorie and protein intake should not change during Ramadan, the best approach is to have lunch at Suhoor and breakfast at Iftar, followed by a light dinner about one to two hours after Iftar. | Since children are in their growth phase, parents should plan their diet during Ramadan to ensure all necessary nutrients are provided. Therefore, the Suhoor meal for children should be a complete meal, resembling lunch, and should never be skipped. A proper Suhoor meal should resemble lunch. However, this varies based on appetite and taste, but since children's calorie and protein intake should not change during Ramadan, the best approach is to have lunch at Suhoor and breakfast at Iftar, followed by a light dinner about one to two hours after [[Iftar]]. | ||
For a complete Suhoor for children, the following points are essential: | For a complete Suhoor for children, the following points are essential: | ||
# Try to include all food groups, such as dairy, meat, fruits, vegetables, bread, and grains, on the table. | # Try to include all food groups, such as dairy, meat, fruits, vegetables, bread, and grains, on the table. | ||
# Fried foods, heavy meals like stews, head and trotters, fatty | # Fried foods, heavy meals like stews, head and trotters (Kale Pache, a traditional persian food), fatty haleem (a type of stew that is widely consumed in South Asia, the Middle East and Central Asia.), and ready-made foods like sausages are not good choices for children. Instead, opt for low-fat stews and boiled or steamed foods. | ||
# Consuming complex carbohydrates, whole grains, and legumes during Suhoor helps children feel less hungry during the day and makes fasting more manageable. Therefore, these foods should be emphasized in children's Suhoor meals. | # Consuming complex carbohydrates, whole grains, and legumes during Suhoor helps children feel less hungry during the day and makes fasting more manageable. Therefore, these foods should be emphasized in children's Suhoor meals. | ||
# Water, milk, and other fluids should be consumed in moderation. If children drink less water or fluids than usual, they may face dehydration, which can strain their organs, including the kidneys. Drinking excessive water or tea during Suhoor and Iftar can also disrupt digestion. | # Water, milk, and other fluids should be consumed in moderation. If children drink less water or fluids than usual, they may face dehydration, which can strain their organs, including the kidneys. Drinking excessive water or tea during Suhoor and Iftar can also disrupt digestion. | ||
# Fruits are often overlooked during Suhoor, but they can help prevent constipation and reduce thirst, especially in children. Therefore, consuming one or two | # Fruits are often overlooked during Suhoor, but they can help prevent constipation and reduce thirst, especially in children. Therefore, consuming one or two units of fruit after Suhoor is recommended. | ||
# Since children are in their growth phase and their bones are developing, calcium is a vital mineral for them. Therefore, calcium-rich sources like milk, yogurt, and kashk should be an integral part of their diet during Ramadan. | # Since children are in their growth phase and their bones are developing, calcium is a vital mineral for them. Therefore, calcium-rich sources like milk, yogurt, and kashk should be an integral part of their diet during Ramadan. | ||
# For children with low appetites or who appear weak, consuming nuts (such as pistachios, almonds, hazelnuts, and roasted chickpeas) is recommended. Additionally, some fasting teenagers may need vitamin or mineral supplements, which should be taken after consulting a nutrition specialist. | # For children with low appetites or who appear weak, consuming nuts (such as pistachios, almonds, hazelnuts, and roasted chickpeas) is recommended. Additionally, some fasting teenagers may need vitamin or mineral supplements, which should be taken after consulting a nutrition specialist. | ||
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== External Links == | == External Links == | ||
This article is derived from the article "[https://pasokh.org/fa/Article/View/1100052/%DA%86%DA%AF%D9%88%D9%86%DA%AF%D9%8A-%D8%B1%D9%88%D8%B2%D9%87-%DA%AF%D8%B1%D9%81%D8%AA%D9%86-%D9%88-%D9%86%D9%88%D8%B9-%D8%AA%D8%BA%D8%B0%D9%8A%D9%87-%DA%A9%D9%88%D8%AF%DA%A9%D8%A7%D9%86-%D8%AF%D8%B1-%D9%85%D8%A7%D9%87-%D8%B1%D9%85%D8%B6%D8%A7%D9%86/?SearchText=%D8%B1%D9%85%D8%B6%D8%A7%D9%86&LPhrase= How to Fast and the Nutrition of Children During Ramadan]" on the Andisheh Qom website. | This article is derived from the article "[https://pasokh.org/fa/Article/View/1100052/%DA%86%DA%AF%D9%88%D9%86%DA%AF%D9%8A-%D8%B1%D9%88%D8%B2%D9%87-%DA%AF%D8%B1%D9%81%D8%AA%D9%86-%D9%88-%D9%86%D9%88%D8%B9-%D8%AA%D8%BA%D8%B0%D9%8A%D9%87-%DA%A9%D9%88%D8%AF%DA%A9%D8%A7%D9%86-%D8%AF%D8%B1-%D9%85%D8%A7%D9%87-%D8%B1%D9%85%D8%B6%D8%A7%D9%86/?SearchText=%D8%B1%D9%85%D8%B6%D8%A7%D9%86&LPhrase= How to Fast and the Nutrition of Children During Ramadan]" on the Andisheh Qom website. | ||
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