What Should We Eat During Fasting?
All Muslims around the world are now celebrating the start of Ramadan. In this special month, they abstain from any food and drink, starting from dawn to dusk. When compared to the days outside of Ramadan, this brings a lot of difference. Limited time to eat or the less amount of food and drink consumed has an impact on the body. Some people (especially at the beginning of Ramadan) feel weak, get headaches, obstructed defecation, or other digestive problems.
In order to avoid those unwanted health problems, it is better for us to pay attention to good intake during fasting. There are some basic nutrients that we must fulfil every day. They can keep the body fresh and fit so we can do fasting comfortably.
1. Carbohydrates
Based on the American Diabetes Association, carbohydrates are the body’s main source of energy which contains carbon, hydrogen and oxygen. As the source of energy, carbohydrates are very important in daily consume. According to Iowa State University, they provide fuel for the central nervous system and energy for working muscles. They also prevent protein from being used as energy source and enable fat metabolism.
Carbohydrates are divided into complex and simplex. To get the maximum benefits, nutritionists advise us to eat complex carbohydrates because they are good for digestion. Some foods that contain complex carbohydrates are peas, beans, whole grains, and vegetables.
2. Proteins
Proteins are made up of many building blocks, known as amino acids. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs. Lack of protein can cause several symptoms like Edema (swollen and puffy skin), fatty liver, loss of muscle mass, and other skin, hair and nail problems. Thus, to make the body stays looking good while fasting, we should not lack any of proteins. Some food with good sources of protein includes fish, skinless chicken, lean meat cuts, nuts and seeds.
3. Fats
Fats are also an energy source for the body and play a vital role in the normal functioning of the body cells. Just like carbohydrates, some fats are good and some are not good for health. Essential fats are good for a healthy heart, skin, and hair. They are found in fish, olives, nuts and vegetable oil. Meanwhile, we must avoid saturated fats such as those found in butter and ghee especially in the sweet and savoury cooking, because they can increase cholesterol levels in the blood and increase the risk of heart disease.
4. Vitamins & Minerals
Vitamins and minerals are very important although the body does not really need them in large quantities. Every day, the body produces skin, muscle, and bone. It also produces the red blood cell that carries nutrients and oxygen to remote outposts. To do all this, the body needs vitamins and minerals. Rich sources of vitamins and minerals can be found in vegetables, whole grains, nuts and fruits.
In addition to the nutritional needs above, don’t forget to get enough rest and drink lots of water to keep our body hydrated. Let’s love ourselves by treating our body well. Happy fasting!
-Northern Ingo-
