Ramzan (Ramadan) Roza
काय खाल्ले जाते, आणि ते कसे पाळायचे
رمضانRamzan (Ramadan) Roza
The ninth month of the Islamic lunar calendar, so it moves about eleven days earlier each Gregorian year.
स्रोत·Published accounts of Ramzan (Ramadan) Roza as commonly observed·प्रथा कुटुंब, प्रदेश आणि संप्रदायानुसार वेगळ्या असतात·पुनरावलोकन जुलै 2026
How long Ramzan (Ramadan) Roza runs
630–770kcal
One serving of each food listed below, ±10% for the hand that cooks it. A scale check, not a target. A month of daily fasting from dawn to sunset. A daily fast from dawn (fajr) until sunset (maghrib), for the whole month, without food or water during daylight. Sehri is the pre-dawn meal; iftar breaks the fast at sunset.
डेटासेट जसे सांगतो तसे: Daily, from dawn to sunset — the length depends entirely on your latitude and the time of year, and ranges from roughly 12 to well over 16 hours.
स्रोत·Published vrat traditions + IFCT 2017·Ramzan (Ramadan) Roza entry·पुनरावलोकन जुलै 2026
What Ramzan (Ramadan) Roza is
Ramzan is a month of daily fasting, one of the five pillars, kept by adult Muslims who are able to. Nothing is eaten or drunk between dawn and sunset. The fast is broken at maghrib, customarily with dates and water, and the pre-dawn meal is sehri.
Physiologically, a month of daily 13-to-16-hour dry fasts with a shifted eating and sleeping pattern is the longest sustained change of any observance on this site. It is also the best studied — there is a genuine medical literature on Ramadan fasting, particularly for people with diabetes, and Islamic jurisprudence has detailed, established provisions for those who cannot fast.
प्रथा वेगवेगळ्या असतात. Exemptions are established in Islamic law — for the ill, travellers, pregnant and breastfeeding women, menstruating women, the elderly and children — with recognised provisions of qada and fidya. Those are religious questions for a scholar, not for this site.
ही नोंद कशी तयार केली आहे, आणि अन्नाची मोजणी कशी केली आहे
- The observance is read from published accounts of Ramzan (Ramadan) Roza and written as commonly observed — कधीही आवश्यक म्हणून नाही, कधीही बरोबर म्हणून नाही. जिथे कुटुंबांमध्ये फरक असतो, तिथे नोंद फरक असल्याचे सांगते.
- वरील कमान पाळला जाणारा कालावधी यांच्यादरम्यान दाखवते नावानिशी दिलेली स्थानके दिवसाचे टप्पे — सूर्योदय, माध्यान्ह, सूर्यास्त, चंद्रोदय — आणि कधीही ठराविक वेळांदरम्यान नाही. सेहरी, इफ्तार, चंद्रोदय आणि सूर्यास्त हे स्थानिक आणि धार्मिकदृष्ट्या महत्त्वाचे आहेत, आणि ही साइट त्यांपैकी एकही प्रकाशित करत नाही.
- कालावधी डेटासेट स्वतः जो पल्ला सांगतो त्यातून, पल्ला म्हणूनच घेतला आहे. जिथे कालावधी अक्षांश आणि ऋतूवर अवलंबून असतो, तिथे कालावधी छापलेलाच नाही.
- अन्नऊर्जा प्रत्येक पदार्थ प्रत्यक्षात ज्या प्रमाणात खाल्ला जातो त्या सर्व्हिंगनुसार दिली आहे — जिथे तक्त्यात तो पदार्थ आहे तिथे IFCT 2017 (ICMR–NIN) मधून, आणि जिथे नाही तिथे नाव दिलेल्या पर्यायी स्रोतातून.
- प्रत्येक बिल्डवेळी प्रत्येक पदार्थ Atwater घटकांशी ताळमेळ घालून तपासला जातो, आणि ताळमेळ न बसणारे पान प्रकाशित होत नाही.
serving kcal = per-100 g kcal × (serving g ÷ 100) energy check = 4·protein + 4·carbohydrate + 9·fat (±15%, ±20% high-fibre) day shape = observed span, station → station (no clock times, ever)
प्रथेनुसार काय खाल्ले जाते, आणि काय बाजूला ठेवले जाते
सामान्यतः पाळले जाते असे वर्णन. लागू होणारी प्रथा तुमच्या स्वतःच्या कुटुंबाची आहे.
सामान्यतः खाल्ले जाणारे
- Sehri before dawn — customarily something substantial, with fluid
- Iftar at sunset — customarily dates and water first, then a meal
- Nothing at all, including water, between the two
प्रथेनुसार बाजूला ठेवले जाणारे
- All food and drink, including water, during daylight hours
- Smoking during the fasting hours
स्रोत·Published accounts of Ramzan (Ramadan) Roza·नोंदवलेले, सांगितलेले नाही; प्रादेशिक प्रथा बदलते आणि तो बदल हीच प्रथा आहे·पुनरावलोकन जुलै 2026
अन्न, आकड्यांसह
Foods commonly associated with Ramzan (Ramadan) Roza, at the serving each is really eaten in. Every one has its own page with the full breakdown.
| Food | One serving is | Calories | Protein | Carbs |
|---|---|---|---|---|
| खजूर | 2 खजूर · 16 g | 46 kcal | 0.4 g | 10.9 g |
| Plain Water | 1 glass · 250 g | 0 kcal | 0.0 g | 0.0 g |
| गायीचे दूध (फुल क्रीम) | 1 glass · 200 g | 124 kcal | 6.4 g | 9.0 g |
| Curd (Dahi) | 1 katori · 150 g | 90 kcal | 4.7 g | 4.5 g |
| Banana | 1 medium banana · 100 g | 105 kcal | 1.3 g | 24.0 g |
| बदाम | 10 almonds · 12 g | 72 kcal | 2.5 g | 1.3 g |
| Tender Coconut Water | 1 coconut · 250 g | 50 kcal | 0.5 g | 11.3 g |
| Watermelon (Tarbooz) | 1 katori cubes · 150 g | 30 kcal | 0.9 g | 5.9 g |
| Orange (Santra) | 1 medium orange · 130 g | 48 kcal | 0.9 g | 10.3 g |
| पनीर | 1 portion · 50 g | 133 kcal | 9.2 g | 2.0 g |
या 10 पदार्थांपैकी प्रत्येकाची एक सर्व्हिंग मिळून साधारण होते 699 kcal — a scale check, not a menu. Ramzan (Ramadan) Roza is not a calorie target and this table is not a plan.
What the vrat foods cost, counted per serving rather than per 100 g.
स्रोत·Published vrat traditions + IFCT 2017·दिलेल्या सर्व्हिंग वजनानुसार·पुनरावलोकन जुलै 2026
आठवडा न बिघडवता हे कसे पाळायचे
हा भाग कोणीच नीट प्रकाशित करत नाही. यातले काहीही तुम्हाला व्रत बदलायला सांगत नाही — व्यायाम, झोप आणि जेवणाच्या वेळा हे तुमच्या हातातले घटक आहेत, उपवास नाही.
Training
Two patterns work for most people: training shortly before iftar, so food and fluid arrive immediately afterwards, or training an hour or two after iftar once the meal has settled. Training in the middle of a fasting day, with hours still to go before water, is the option that goes badly. Expect reduced strength endurance and keep sessions shorter through the month; most people maintain rather than build during Ramzan, and that is fine.
Sleep
This is the underrated cost. Sehri splits the night and taraweeh extends the evening, so total sleep commonly drops by an hour or more for a month. Where circumstances allow, a short afternoon nap recovers more than anything else. Sleep debt, not hunger, is what most people are actually feeling by the third week.
Blood sugar
Ramadan and diabetes is the single best-researched question in fasting medicine, and there are established risk-stratification guidelines used by doctors. If you take insulin or a sulfonylurea, a pre-Ramadan consultation to adjust dose and timing is the standard of care — many people fast safely with an adjusted regimen, and some are advised not to. That decision is medical and religious together, and it needs to happen before the month starts.
Hydration
All of the day's fluid has to fit between iftar and sehri. Spread it across the evening rather than drinking a litre at iftar, which mostly passes straight through. Caffeine at iftar is a diuretic and starts the next day short. Salt in the sehri meal helps you hold the fluid you drank; a very salty sehri without enough water does the opposite.
The specific risk with Ramzan (Ramadan) Roza
The specific risks are dehydration in long summer fasts, hypoglycaemia in those on insulin or sulfonylureas, and dehydration-related problems for anyone with kidney stones or kidney disease. Break the fast if you experience hypoglycaemia — this is explicitly permitted and is not a failure. Vomiting, fainting, confusion or chest pain need medical help.
उपवास कोणी करू नये · उपवास आणि रक्तातील साखर · उपवासादरम्यान पाणी घेणे · स्रोत
Questions asked about Ramzan (Ramadan) Roza
What time is sehri and iftar?
This site does not publish prayer or fasting times, deliberately. They depend on your exact location and date, they are religiously significant, and getting them wrong would cause real harm. Use your local mosque's timetable or an established timetable service for your city — those are the correct sources and they are widely available.
Can I keep training during Ramzan?
Most people can. The practical answer is to move sessions next to iftar — either just before or an hour or two after — and to reduce volume rather than intensity. Expect to maintain rather than gain over the month, which is a perfectly good outcome.
How do I get enough protein in two meals?
Deliberately, because two meals is not many. Eggs, dairy, paneer, meat, fish and pulses at both sehri and iftar do most of the work. Protein at sehri also slows digestion and makes the day easier than a sehri of only bread and tea.
Should I fast if I have diabetes?
That depends on your type, your medication and your control, and it is a question for your doctor before the month begins — there are established medical guidelines for exactly this. Many people with diabetes fast safely with an adjusted regimen; some are advised not to, and Islamic law provides for that.
स्रोत·Published vrat traditions + IFCT 2017·observance accounts and food composition·पुनरावलोकन जुलै 2026
Practices are described as commonly observed; customs differ by family, region, community and sampradaya, and this site is not an authority on any of them. Food values come from the Indian Food Composition Tables 2017 (ICMR–NIN), the older ICMR–NIN tables, USDA FoodData Central, named composition studies and the shared ThaliFacts dataset, reconciled against Atwater factors on every build. Which source applies to which food is listed per food, and every source carries the date it was last checked. General information only — not medical or religious guidance. Fasting is not safe for everyone, particularly during pregnancy or with diabetes or other conditions. Speak to a doctor first.
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