8 rakkas, or 4 sallama
In each rakka, one must recite 1 time the fatiha, 3 times “Tabat yadha” Surat Al-masad (111) and 3 times “Khoul hou allahou ahad” Surat al-Ikhlâç (112) .
Whoever did this will be among the grateful. He will have the reward of the one who read the 114 sacred Chapters descended from Heaven.
The door to the Eight Paradises will be wide open to him.
2 rakkas, or 1 sallama.
In each rakka, one must recite the fatiha 1 time, 12 times “Khoul hou allahou ahad” Surat al-Ikhlâç (112) and 12 times “Khoul aouzou birabbil nassi” Surah An-nas .
Whoever did this will have the merits of someone who worshiped the one GOD for a thousand years and who restored the Muslim community and clothed it.
6 rakkas, or 3 sallama.
In each rakka, one must recite the fatiha 1 time, and 7 times “Khoul Ya Ayouhal Kaafirouna” Surat al-Kâfirûn (109) and 7 times “Khoul hou allahou ahad” Surat al-Ikhlâç (112) .
If he fulfills them, he will receive the rewards of the one who would have given alms of approximately one thousand or five thousand crowns. Entry into heaven will be granted to him.
2 rakkas, or 1 sallama.
In each rakka, one must recite the fatiha 1 time, and 10 times “Khoul hou allahu ahad” Surat al-Ikhlâç (112)
BISMILLAAHIR RAHMAANIR RAHEEM
1. QUL HUWA ALLAHU AHADUN
2. ALLAHU ALSSAMADU
3. LAM YALID WALAM YOOLADU
4. WALAM YAKUN LAHU KUFUWAN AHADUN
Whoever did this will receive the reward of one who prayed a thousand prayers in the mosque of Abraham and Masjidil-l’harami.
Light rays like those of the sun and the moon will serve as his guide.
8 rakkas, or 4 sallama
In every rakka, one must recite
1 time the fatiha, 1 time “Alam nasra” (Surah Ash-Sharh) and 3 times “Khoul hou allahou ahad” (Surah Al-Ikhlas) .
That night 2 angels will inscribe on a tablet the merits of the person who did this and will erase his bad deeds.
Social life during Ramadan is particularly active: people receive guests or are invited by relatives and friends. The visits are mainly centered around the fast-breaking meal, which is a rich and festive meal, during which the best dishes are served. During Ramadan, some people may not engage in physical activities and, as a result, gain weight during the month. People with diabetes may not control their disease well due to adopting unhealthy eating habits. By following simple recommendations, you can lose weight and lower your blood pressure and cholesterol levels. Maintaining these practices even outside of fasting times is encouraged.
Drink plenty of water (at least 10 glasses) and eat hydrating foods such as soup, watermelon, and green salad.
Avoid caffeinated drinks such as coffee, tea and Coca-Cola, as caffeine may cause some people to need to urinate more frequently, which can lead to dehydration. Also remember that sugary soft drinks will add calories to your diet.
Stay out of the sun when temperatures are high. Staying in a cool, shaded place is important.
Recharge your batteries by having a healthy and balanced Iftar.
Eat three dates to break the fast. Dates are an excellent source of fiber.
Incorporate plenty of vegetables into your meals to stock up on essential vitamins and nutrients.
Choose whole grains, which provide the body with fiber and energy.
Enjoy grilled or baked lean meat, skinless chicken and fish for a good portion of healthy protein.
In general, avoid fried and processed foods that are high in fat or sugar.
Enjoy your meal and avoid overeating by eating slowly.
Take a light Suhoor every day. This particularly applies to certain population groups such as the elderly, adolescents, pregnant and lactating mothers, as well as children who choose to fast.
Your meal should include vegetables, a serving of carbohydrates such as whole wheat bread/cakes, protein-rich foods such as dairy (unsalted cheese/labane/milk) and/or eggs, and a accompaniment composed of tahina/avocado. Avoid consuming too many sweets and limit fat and salt intake.
Sweets commonly eaten during Ramadan contain large amounts of sugar syrup.
The sugars recommended for consumption are those present in fruits rich in water, such as watermelon/melon or any other seasonal fruit, such as peach or nectarine.
Try to reduce your intake of high-fat foods, especially fatty meats, foods made from puff pastry, or dough to which fat/margarine or butter has been added.
Rather than frying, it is recommended to use other cooking methods, such as steaming, stewing, sautéing in a small amount of oil, and baking.
Avoid foods containing large amounts of salt, such as sausages, processed and salted meat or fish products, olives and pickles, appetizers, salty cheeses, different types of cakes, salads, ready-to-eat spreads and sauces (such as mayonnaise, mustard, ketchup).
When preparing the meal, it is recommended to reduce the use of salt as much as possible and, of course, remove the salt shaker from the table. Use herbs to enhance the flavor of cooked foods.
Eat slowly and in quantities appropriate to your needs. Large meals cause heartburn and discomfort.
Try to move as much as possible and be active in the evening, for example by going for a regular daily walk.
source emro.who.int
La vie sociale pendant le Ramadan est particulièrement active : les gens reçoivent des convives ou sont invités par des proches et amis. Les visites sont principalement centrées autour du repas de rupture du jeûne, qui est un repas riche et festif, durant lequel on sert les meilleurs mets. Pendant le Ramadan, certaines personnes peuvent ne pas pratiquer d’activités physiques et, par conséquent, prendre du poids au cours du mois. Il est possible que les personnes diabétiques ne contrôlent pas bien leur maladie du fait de l’adoption d’habitudes alimentaires malsaines. En suivant des recommandations simples, vous pouvez perdre du poids et faire diminuer votre tension artérielle et votre taux de cholestérol. Maintenir ces pratiques même en dehors des temps de jeûne est encouragé.
Buvez beaucoup d’eau (au moins 10 verres) et consommez des aliments hydratants tels que la soupe, la pastèque et la salade verte.
Évitez les boissons caféinées telles que le café, le thé et le coca-cola, car la caféine peut provoquer chez certaines personnes un besoin d’uriner plus fréquent, ce qui peut entraîner une déshydratation. N’oubliez pas non plus que les boissons gazeuses contenant du sucre ajouteront des calories à votre alimentation.
Restez à l’abri du soleil lorsque les températures sont élevées. Demeurer dans un endroit frais et ombragé est important.
Rechargez vos batteries en prenant un Iftar sain et équilibré.
Mangez trois dattes pour rompre le jeûne. Les dattes constituent une excellente source de fibres.
Incorporez beaucoup de légumes à vos plats pour faire le plein de vitamines et nutriments essentiels.
Choisissez des céréales entières, qui fournissent à l’organisme fibres et énergie.
Régalez-vous de viande maigre grillée ou cuite au four, de poulet et de poisson sans peau, pour avoir une bonne portion de protéines saines.
En général, évitez les aliments frits et transformés riches en gras ou en sucre.
Savourez votre repas et évitez de trop manger en mangeant lentement.
Prenez un Suhoor léger tous les jours. Cela s’applique particulièrement à certains groupes de population tels que les personnes âgées, les adolescents, les femmes enceintes et les mères allaitantes, ainsi qu’aux enfants qui choisissent de jeûner.
Votre repas doit comprendre des légumes, une portion de glucides comme du pain/des galettes de blé entier, des aliments riches en protéines tels que les produits laitiers (fromage non salé/labane/lait) et/ou les œufs, ainsi qu’un accompagnement composé de tahina/d’avocat. Évitez de consommer trop de sucrerie et limitez l’apport en matières grasses et en sel.
Les sucreries couramment consommées pendant le Ramadan contiennent de grandes quantités de sirop de sucre.
Les sucres dont la consommation est recommandée sont ceux présents dans les fruits riches en eau, tels que la pastèque/le melon ou tout autre fruit saisonnier, comme la pêche ou la nectarine.
Essayez de réduire votre consommation d’aliments riches en matières grasses, en particulier les viandes grasses, les aliments faits de pâte feuilletée, ou de pâte à laquelle on a ajouté de la graisse/margarine ou du beurre.
Plutôt que la friture, il est recommandé de recourir à d’autres méthodes de cuisson, comme la cuisson à la vapeur, la cuisson en sauce, le sauté dans une petite quantité d’huile et la cuisson au four.
Évitez les aliments contenant de grandes quantités de sel, comme les saucisses, les produits à base de viande ou de poisson transformés et salés, les olives et les cornichons, les amuse-bouche, les fromages salés, les différents types de gâteaux, salades, tartinades et sauces (comme la mayonnaise, la moutarde, le ketchup) prêts à consommer.
Lors de la préparation du repas, il est recommandé de réduire autant que possible l’utilisation du sel et, bien sûr, de retirer la salière de la table. Utilisez des herbes pour rehausser la saveur des aliments cuits.
Mangez lentement et en quantité adaptée à vos besoins. Les gros repas causent des brûlures d’estomac et de l’inconfort.
Essayez de bouger le plus possible et d’être actif le soir, par exemple en faisant une promenade quotidienne régulière.
source emro.who.int
4 rakkas, or 2 sallama.
In each rakka, one must recite 1 time the “Fatiha” and 3 times “Khoul ya ayouhal kafirouna” Surat al-Kâfirûn (109)
BISMILLAAHIR RAHMAANIR RAHEEM
1. QUL YA AYYUHA ALKAFIROONA
2. LA AAABUDU MA TAAABUDOONA
3. WALA ANTUM AAABIDOONA MA AAABUDU
4. WALA ANA AAABIDUN MA AAABADTUM
5. WALA ANTUM AAABIDOONA MA AAABUDU
6. LAKUM DEENUKUM WALIYA DEENI
The sins of whoever did this will be erased on the spot; he will have the rewards given to a thousand worshipers or a thousand warriors who died fighting for the cause of ALLAH.
6 rakkas, or 3 sallama.
In each rakka, one must recite aloud
1 time the fatiha, and 1 time “Inna anzal nahou” Surah al-Qadr (97)
BISMILLAAHIR RAHMAANIR RAHEEM
1. INNA ANZALNAHU FEE LAYLATI ALQADRI
2. WAMA ADRAKA MA LAYLATU ALQADRI
3. LAYLATU ALQADRI KHAYRUN MIN ALFI SHAHRIN
4. TANAZZALU ALMALA-IKATU WAALRROOHU FEEHA BI-ITHNI RABBIHIM MIN KULLI AMRIN
5. SALAMUN HIYA HATTA MATLAAAI ALFAJRI
Whoever does this will receive the rewards of freeing a thousand slaves and giving food and drink to a thousand people and clothing them. The torments of the tomb will not frighten him. He will be spared the fear of death.
6 rakkas, or 3 sallama.
In each rakka, one must recite out loud:
1 time the Chapter “Fatiha” and 5 times the Chapter “Inna a’taïlnaka”. Surah al-Kawthar (108) .
BISMILLAAHIR RAHMAANIR RAHEEM
1. INNA AATAYNAKA ALKAWTHARA
2. FASALLI LIRABBIKA WAINHAR
3. INNA SHANI-AKA HUWA AL-ABTARU
The sins of the one who would have done this will be annulled, he will have the graces of a doctor
who would have cured a thousand sick people at his own expense.
Allahu a’lam الله أعلم