How to Stay Healthy During Ramadan Fasting

Muslims began observing the holy month of Ramadan Monday with the first sighting of the new moon.
周一，看到新月的穆斯林教徒开始庆祝神圣的斋月。

For most Muslims, Ramadan is taking place this year from June 6 to July 5. During this period, Muslims are supposed to eat just two meals a day. One is called suhoor, which is the meal before sunrise. The other meal is iftar. That is the meal at sunset.
对大多数穆斯林教徒来说，今年斋月的时间为6月6号到7月5号。在此期间，他们一天只能吃两顿饭。一次是日出前吃的封斋饭。还有一次是开斋饭。开斋饭需在日落时食用。

For countries in the northern half of the world, the longest day of the year falls during Ramadan. As a result, some Muslims will be avoiding meals for up to 17 hours a day during the month.
位于北半球的国家在斋月期间将迎来一年中最长的一天。也就是说，一些穆斯林教徒在这一天将长达17个小时不能吃饭。

What is the main advice for the millions of people who have begun this fasting period? Use reason and common sense when eating meals at night.
那么数百万开始斋戒的人们需要注意什么事项呢？晚上吃饭时要合理，更应该懂一些常识。

No feasting while non-fasting
Razeen Mahroof is a medical specialist from the British city of Oxford. He warns against eating too much during the non-fasting hours.
拉津•马赫鲁夫是牛津的医学专家。他警告称，不应在斋戒刚结束后食用太多食物。

He told the NHS Choices website that “the underlying message behind Ramadan is self-discipline and self-control."
他对英国国家医疗服务体系网站说道，“斋月的含义是自律和自控。”

He said the early morning meal should include foods that are filling yet provide energy for many hours. He suggests eating slow-digesting foods, such as pita bread, salad, cereal and toast.
他指出，清晨吃一些扛饿并且能数小时提供能量的食物。他建议食用消化慢的食物，如皮塔饼面包、沙拉、麦片和烤面包片。

Health experts and health websites urge those who are fasting to avoid foods high in fat and sugar, as well as fried foods, especially during the night-time meal.
健康专家和相关网站呼吁人们，在斋戒期间避免食用高脂肪和高糖食物，以及一些油炸食物，尤其不能在晚上吃。

Sleep and hydration
Lovely Ranganath works as senior nutritionist at the Dubai World Trade Center. She told Gulf News that sleeping and drinking plenty of fluids at night are also key to staying healthy during Ramadan.
洛夫丽•兰加纳特是迪拜世贸中心的高级营养师。她在接受海湾新闻采访时称，斋月期间，保证夜间充足的睡眠和补充大量水分是保持健康的关键。

"Waking up for suhoor becomes difficult as the digestion of fried foods interferes with our sleep cycle," Ranganath told Gulf News.
兰加纳特还说道，“早上醒来吃封斋饭非常困难，因为油炸食物的消化会干扰我们的睡眠周期”。

She said a lack of fluids can cause not only dehydration but stomach problems, as well.
她称，喝水少不仅会引发脱水问题还会引起胃病。

There are more than 1.6 billion Muslims in the world. Indonesia is the world's most populous Muslim country. More than 196 million Indonesians are Muslim.
全球约16亿穆斯林教徒。其中印度尼西亚的穆斯林教徒最多。超1.96亿的印度尼西亚人为穆斯林教徒。

More than 3.3 million Muslims live in the United States.
美国有330多万穆斯林教徒。

Many Muslims end their fast by eating a date and having a drink of water. The Prophet Muhammad started that tradition nearly 1,400 years ago.
许多穆斯林教徒会通过吃枣，喝水来度过斋月期。约1400年前，先知穆罕默德创建了这一传统活动。