INTRODUCTION
Ramadhan
is one of the months in the Islamic Calendar, whereby all Muslims in the world
will refrain themselves from eating, drinking, having sex, and other activities
that are prohibited starting from the dawn to dusk. It is usually last for
29-30 days in a year. This is the month whereby the believers will try their
best to collect rewards and benefits from this holy month spiritually and
physically. In this article, I will share some nutrition tips during this
fasting season. Disclaimer : I am not a certified nutritionist to advice you
professionally on nutrition. The article is written based on my experience and desk-research.
What
to eat during Suhoor/break fasting?
Suhoor
or in Malaysia, we often call it Sahur, is a time before the Subuh adhan (call
to prayers) where the fasting people will wake up around 4 am in the morning to
have some food before they start fasting during the day. As it is an important
meal of the day, just like breakfast, it is essential to have a good and
nutritious food during suhoor.
1.
Eat food rich in fibre
Fibre
is dietary material containing substances such as cellulose, lignin, and
pectin, that are resistant to the action of digestive enzymes. Fibre helps you
to feel full longer because it takes a longer time to digest and make you feel
full faster. You need a longer time to chew this fibre and this sends signal to
your brain that you are full. Furthermore, the absence of cellulase enzyme in
our digestive system slows down the digestion process of the food. Example of
food that are high in fibre such as whole meal bread, whole grain pasta, oat
meal, fruits, vegetables and nuts. If you are the type of person who do not
like to cook and want things fast, perhaps you might want to try instant
oatmeal. I drink instant oatmeal daily during suhoor and it proves to make me
feel full longer and my stomach does not growl during the normal breakfast
hour. You can add date and some nuts to your liking.
2.
Drink water
This
is a universal tip that you should practise daily. Water acts as lubricant in
our body and also an important element to carry out the biochemical processes
that take place in our body. Lack of water can cause dehydration which may lead
to dizziness, sleepiness and others. As much as drinking water is crucial, it
is not necessary to drink gallons of water during suhoor because it will be
expelled from your body in the morning. Your body naturally detects excessive
of water in the body and will get rid of it through urination. Avoid carbonated
and added sugar drinks. Plain water is best. Fruit juice can provide you with
natural sugar and fluid in the body.
3.
Eat protein-rich food
Protein
is made up of one or more amino acid chain and it plays important role in our
diet. It helps to make up hair, nails, muscles, transport oxygen in the body,
helps in blood clotting, and acts as catalyst in biochemical reaction that
takes place in our body. Apart from that science aspect, I realized that by
eating protein during suhoor make me feel satisfied and full. I either drink
milk as source of protein in the morning, eggs or meat.
What
to avoid during Suhoor/break fasting?
1.
Avoid spicy food
Well
this may vary to different people. I personally love spicy food. Being a
Malaysian, my plate feel empty without the presence of “sambal” (cooked chili
paste). In spite my love for spicy food, I have to admit that eating them on an
empty stomach is not a good idea. This sometimes cause discomfort to my stomach
and the feel of burning inside the stomach. The explanation behind this is the
spices and chillies that you consume may irritate the stomach lining which can
lead to acidic reactions and cramps. You don’t want to spend your time in the
toilet bearing the pain while fasting right? Therefore try to avoid from eating
spicy food on an empty stomach instead eat plain and balanced meal.
2.
Caffeinated drinks
Some
of us are really into coffee. A day without coffee feels so dull and
depressing. Coffee contains caffeine that keep us awake and focus. Whilst it is
undeniably beneficial for us, it also has some side effects such as increase
the heart rate, cause nervousness and anxiety and increase gastric juice
production. I once like coffee and drink on daily basis in the morning. Yes I
do feel productive but I realise that I have caffeine-rush when my heart rate
increase and make me feel anxious and too excited at the same time. Drinking it
on an empty stomach, sometimes upset it. Especially if it is a milked coffee. I
will go to the toilet right after drinking it. Moreover, caffeine get rid of
the water in our body. As your water intake is limited during the fasting
month, you do not want to lose that water content and become dehydrated as a
result, thus try to reduce your caffeine intake this Ramadhan to stay hydrated.
3.
Don’t eat too much
As most
people think, suhoor is important to load themselves with energy, many will eat
as much as they can. Eating too much refined carbs such as white rice, white
flour contain low amount of fibre which means these food will be easily digested
thus will make you not feel full longer. I have always practise minimizing my
food intake during Ramadhan by just eating a cereal bar/oatmeal, a glass of
milk, a glass of water and 1-2 dates. This is enough for me to feel full and
energetic for the day. I realized I do not feel hungry during the day and
managed to lose some weight.
CONCLUSION
In conclusion,
Ramadhan is the month for Muslims to purify their souls and control their nafs.
It is all about teaching ourselves to gain control of ourselves and have a more
balanced state of mind. Fasting is not a reason for you to be weak and avoid
doing all the work. Fasting during Ramadan can improve one's health, but only
if done in proper manner, if not, it can cause more harm than good. It is
important to have self-control when you see a good spread of appetizing meal.
The key is to remember that Ramadan is a month to reap rewards and benefits,
and increase your spiritual connection.
References
https://quizlet.com/70328462/7-functions-of-proteins-flash-cards/
