This
is the period where our dear muslim friends, family and colleagues fast
for a period of time. Fasting during Ramadan, a holy month of Islam, is
an obligatory duty for all healthy adult Muslims and its duration
varies between 29 and 30 days. Its timing changes with respect to
seasons. Depending on the geographical location and season, the duration
of the daily fast may range from a few to more than 20 hours.
Muslims
who fast during Ramadan must abstain from eating, drinking, use of oral
medications, and smoking from predawn to after sunset; however, there
are no restrictions on food or fluid intake between sunset and dawn.
Most people consume two meals per day during this month, one after
sunset, referred to in Arabic as Iftar (breaking of the fast meal), and
the other before dawn, referred to as Suhur (predawn).
Now the question is, what food or fluid intake do one use to break or start this fasting?
As
we know, fasting is not meant to create excessive hardship on the
Muslim individual. Diabetes is a chronic metabolic disorder which may
place one at high risk for various complications if the pattern and
amount of meal and fluid intake is markedly altered.
Due to loss
of energy, weakness and dehydration. Most people rush for food that
contains carbohydrate. Foods like rice, yam, spaghetti etc, inorder to
gain their strength back.
This is not right, it only increases blood sugar which makes one restless and dizzy, which only makes matter worse.
So how can we live healthy, during this fasting period?
1.)
Water should be the first intake as soon as one wants to break fast. We
must ensure we take as much as possible throughout the evening till
dawn. It will help the circulation of blood in ones system, reduce
dehydration and cleanse it. Avoid drinks with caffeine.
2.)
Start meal with fruits. Fruits like watermelon, oranges,
blueberries-Blueberries are awesome choice. They are packed with dietary
fiber, vitamin C, and flavonoids. Flavonoids are phytonutrients and
help to boost ones immune system and fight off infection. They could
also help fight off bad cholesterol and keep the heart and arteries
healthy
Grapefruits-They
are packed with antioxidants, especially in the ruby red variety. It
lowers bad cholesterol by 20% and triglycerides by 17%.
3.)
Take in enough protein. Due to not eating anything for over 17-20hrs,
the body will be feeding on itself. So there is need to rebuild this
areas. Source of protein that will be good includes;
Tofu-Even
if not a vegetarian, tofu is a great product to integrate in diet. It
is made from soy, which is high in niacin, folate, zinc, potassium,
iron, and the fatty acid alpha-linolenic. This can turn into the hugely
beneficial omega-3 fatty acid
Beans-Beans are a
great alternative because they are high in fiber and protein. They are
also packed with vitamins and minerals like folate, iron, magnesium, and
potassium.
Also, other
meals like brown rice, amala (instead of yam flour try plaintain flour),
wheat flour( easily digested), non-starchy vegetables, fish, skinless
chicken etc.
While the iftar meal
is a celebration time, try not to overeat. Keep sensible portions in
mind and follow the same guidelines for healthy eating done during the
rest of the year with emphasis on whole grains, lean sources of meat,
fish and poultry and small amounts of heart healthy fats.
This
Article is written by Damilola Shobiye a Student of Nutrition and
Dietetics from Babcock University, Ilishan-Remo, Ogun State, Nigeria.
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