Le jeûne du Ramadan dure environ 28 jours soit un mois lunaire. Les fidèles musulmans qui le suivent s’abstiennent de manger et de boire du lever au coucher du soleil soit une période de 9 à 16 heures suivant les saisons puisque la date change chaque année en fonction du calendrier lunaire mais aussi de la région du globe où vous vous trouvez.
Si vous habitez en Suède par exemple où les nuits sont très longues ou très courtes la durée de jeûne varie grandement selon la saison. Ceci dit, de nombreux fidèles vivant dans les pays situés loin de l’Equateur suivent souvent les horaires de jeûne de pays musulmans plus proches de l’Equateur (typiquement l’Arabie saoudite ou leur pays d’origine s’ils ont émigré à l’étranger).
Le jeûne sec est un jeûne très puissant qui permet d’activer le système lymphatique, et d’éliminer les mucosités. Ce type de jeûne, qui consiste à ne pas manger ni boire pendant 24, 48, 72 heures (voire plus pour les personnes habituées) a de nombreux bienfaits. Il est surtout préconisé aux personnes qui souffrent de pathologies humides avec écoulement (du nez, de la gorge, leucorrhées pour les femmes), aux personnes qui font de la rétention d’eau, qui ont des difficultés à perdre du poids, ou qui ont l’axe foie-vésicule biliaire surchargés. On le déconseillera aux personnes maigres, stressées, épuisées ou qui ont une faible énergie vitale.
En pratique comment s’alimenter durant le jeûne du Ramadan ?
L’hydratation, la clé d’un jeûne du Ramadan efficace
Le Ramadan, qui est un jeûne sec et partiel -puisqu’on se réalimente entre deux périodes de jeûne- nécessite de bien s’hydrater le soir venu.
Si boire un peu d’eau tiède est recommandé pour étancher la soif et nettoyer l’organisme, la véritable hydratation viendra des fruits et légumes crus consommés sous différentes formes.
Un jus de légumes pressés à l’extracteur pour rompre le jeûne permettra d’apporter non seulement l’hydratation au corps mais surtout des nutriments qui vont être absorbés à une vitesse record par la muqueuse intestinale, nourrissant ainsi les cellules qui apprécieront ce cocktail nutritif. Consommer quelques fruits mûrs qui apportent beaucoup d’hydratation tels que la pastèque, la pomme ou l’ananas est une excellente idée. La peau de pastèque ou de l’ananas (bio bien sur) peut être recyclée dans un jus de légumes.
BOITE JUS DU RAMADAN
Jus régénérant hépatique et sanguin (pour 1 litre de jus):
- 1 pomme
- 1/2 betterave
- 10 Carottes
- 1 petit morceau de gingembre ou curcuma
Jus hydratant et alcalinisant (pour 1 litre de jus):
- 1, 5 Concombre
- 200 grammes d’épinards
- 1/2 Fenouil ou 1 branche de Céleri
- 1 Pomme
- 1 morceau de gingembre ou curcuma
On adapte les traditions en restant fidèle à la source (la Nahda culinaire)
Beaucoup de musulmans rompent le jeûne en mangeant une ou deux dattes trempées dans un verre de lait ou en buvant le verre de lait à côté.
Cette pratique pourra être adaptée à la diététique moderne puisque 50% des personnes en Europe sont intolérantes au lait de vache (80 à 90% dans les pays africains et asiatiques).
Il semblerait que l’époque du prophète de l’islam les gens buvaient de l’eau ou du lait de chèvre cru beaucoup plus digeste. Si l’on souhaite manger une ou deux dattes en suivant la tradition islamique, on les accompagnera d’un verre d’eau à température ambiante ou chaude ou éventuellement un lait végétal type amande ou souchet.
On peut aussi consommer les dattes avec un jus de légumes, ce qui permet d’éviter la crise d’hypoglycémie réactionnelle. L’intérêt des jus de légumes est aussi leur absorption rapide par le système digestif : entre 10 à 15 minutes, ce qui constitue une mise en bouche idéale avant le repas.
Un dîner léger
Pour le dîner ou Iftar, on pourra conseiller un repas simple fait de crudités et légumes cuits avec éventuellement un peu de quinoa ou de céréales (type sarrasin, millet ou riz complet) dans une proportion d’au moins deux tiers de légumes pour un tiers de céréales. Les soupes, notamment crues, avec de l’avocat, des amandes ou des noisettes mixées apportent beaucoup de nutriments au corps, des vitamines bien sûr mais aussi du calcium et des acides gras essentiels. Si l’on consomme occasionnellement des protéines durant le mois de jeûne, on privilégiera les huitres, petits poissons, jaune d’œuf ou viande blanche comme la dinde ou le poulet en petites quantités accompagnées de légumes uniquement pour rester proche d’un régime hypotoxique.
Adaptez le jeûne à votre profil
Si vous êtes très maigre, vous avez du comprendre que le Ramadan est un jeûne éprouvant pour votre corps. Il vous convient donc de l’adapter en mangeant en plus grande quantités en ajoutant à votre dîner des amidons comme la patate douce, la courge, quelques pommes de terre, avec une protéine de bonne qualité et des légumes crus en bonne quantité. Il vous est aussi favorable de vous réveiller pour le Suhour, ou petit déjeuner. Si vous êtes en surpoids, évitez de prendre un petit déjeuner, votre organisme vous remerciera de faire un repas unique par jour.
Enfin on évitera en fin de repas les excitants, le café et le thé qui assèchent la muqueuse intestinale, bloquent la digestion et stimulent le système nerveux central, surtout si on les accompagne de gâteaux sucrés ou de fruits indigestes après le repas. On préfèrera une infusion de plantes digestives à base de fenouil, cumin, anis étoilé, menthe, mélisse ou des plantes drainantes comme la feuille d’Olivier, la piloselle ou la reine des près.
Et le petit déjeuner ?
Le suhoor qui est pris durant la nuit avant le lever du soleil, n’est pas forcément nécessaire car nos enzymes digestives ne sont pas en action avant le premier pic de cortisol et d’insuline qui a lieu vers 7-8 heures du matin, heure solaire. Si l’on souhaite tout de même manger avant de commencer le jeûne ( ou que l’on est en sous-poids), on privilégiera un repas de fruits, ou un Smoothie à base de lait d’amande ou de coco, quelques dattes (1-2 pour un verre), une banane et des fruits rouges antioxydants (fraise, framboise) ou des fruits qui aident pour le transit intestinal (myrtille, pruneau…).
Respiration et méditation
Durant la journée, le jeûneur veillera à se ménager des petites pauses pour respirer en pleine conscience, marcher dans la nature ou au bord de la mer, pour régénérer son énergie vitale et alcaliniser son organisme. Le jeûne du ramadan étant un jeûne religieux, la prière s’intègre également dans cet équilibre entre le corps et esprit.
Une cure de revitalisation peut être nécessaire
Pour les personnes qui ont une alimentation peu équilibrée le reste de l’année, ou qui sont très intoxinées, avec une faible énergie vitale, pour qui le jeûne du ramadan est une véritable épreuve physique qui pousse l’organisme au delà de ses capacités adaptatives, une cure de revitalisation avant ou pendant le jeûne sera conseillée.
Vous pouvez ainsi prendre 50ml d’eau de Quinton le soir dilué dans un verre d’eau ou dans votre jus de légume avant votre dîner (15 minutes avant). Pour un Sérum de Quinton de bonne qualité à prix très abordable, vous pouvez le faire sur www.biovie.fr
Vous pouvez aussi prendre du Magnésium (300 à 500 mg par jour) de bonne qualité que vous répartissez en deux prises, le soir à jeûn et le matin avant le jeûne, le magnésium étant mal absorbé en grandes quantités. Pensez aussi aux Oméga 3 de qualité, à la Vitamine D3/K2 (Herbolistique), et à la spiruline ou herbe d’orge que vous pouvez ajouter dans vos jus.
En conclusion
La recette d’un ramadan S-A-I-N et S-A-I-N-T, cela pourrait être beaucoup de simplicité, des aliments sains, partagés dans la convivialité, avec un effort tout particulier tourné vers le travail sur soi (ce que les érudits nomment le djihad personnel), la pratique de la gratitude, de la bonne humeur, la connexion à soi, à la nature et à Dieu.
Bon Ramadan aux personnes qui le suivent ou comme le dit l’expression consacrée “Ramadan Kareem”.
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