How to remain healthy while fasting<\/p>\n
Maria Endah Hulupi, The Jakarta Post, Jakarta<\/p>\n
Muslims around the world are set to start fasting from dawn to
\ndusk during the holy month of Ramadhan, which falls later this
\nweek.<\/p>\n
It is a time for reflection and introspection as people avoid
\nworldly pleasures, including eating, drinking and sex, during
\ndaylight hours.<\/p>\n
However, people need to watch their nutritional intake while
\nperforming this act of devotion to ensure they remain healthy.<\/p>\n
A nutritionist from Bogor Agriculture Institute, Dedi
\nMuchtadi, said that fasting should not impinge on carrying out
\ndaily routines, \"but it requires adjustment to the new eating
\npattern\".<\/p>\n
At the outset of the fast, he explained, people may become a
\nlittle weak because of the changes in their eating habits, from
\nhaving three meals a day to basically having only two meals, at
\nsahur, the last meal taken before starting the fast at dawn and
\nat magrib, when the fast is broken at sunset.<\/p>\n
\"Initially, people will feel weak for several days. After
\nthat, the body will adapt to the new eating patterns and they
\nwill no longer feel that weak anymore,\" said Dedi.<\/p>\n
He said that feeling weak in the afternoon is an indicator
\nthat the blood sugar level is low. It also means that energy
\ndeposits in the body cannot be used immediately.<\/p>\n
To ensure adequate daily nutritional intake during fasting, it
\nis advisable to have moderate meals comprising various food
\ngroups -- protein, carbohydrates -- found particularly in
\nvegetables, fruits and drink plenty of water.<\/p>\n
\"Eat plenty of high fiber food like fruit and vegetables
\nduring sahur because these foods are digested slowly and will
\nmake people feel full for longer,\" he said.<\/p>\n
Dedi also said that healthy people, consuming a balanced diet
\nof various food groups, do not need nutritional supplements.<\/p>\n
\"It is not necessary, but taking a moderate dose of
\nsupplements won't hurt either,\" he said.<\/p>\n
Consuming different food groups can ensure an adequate intake
\nof different nutritional elements, he explained, but added that
\nnibbling on sweet dishes may lead to feeling weak later.<\/p>\n
And Dedi said fasting was not an excuse to avoid carrying out
\nregular exercise.<\/p>\n
\"Those who are fasting can still exercise. They can do it
\nshortly after sahur or a few hours before breaking the fast. But
\ndon't overdo it,\" he warned, while adding that it is also
\nadvisable to avoid doing activities in the direct glare of the
\nsun because of the risk of dehydration.<\/p>\n
When breaking the fast, he advised people to start by taking
\nsomething light and sweet as a quick energy booster, then consume
\na heavier complete meal later but to keep things in moderation.<\/p>\n
\"It should be a complete meal. It's wrong to assume that it is
\nenough only to consume some rice with a fried egg or just some
\ninstant noodles. This would not fulfill the body's daily
\nrequirements,\" Dedi said.<\/p>\n
\"It's also wrong to break the fast with just a couple of
\nglasses of water to quench your thirst and delay eating heavier
\nmeals until after evening prayers. This means there is no
\nnutritional intake at all making somebody unnecessarily hungry
\nand weak,\" he added.<\/p>",
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