In the month of Ramadan, all Muslims fast for a whole month. Fasting in Ramadan generally has a positive impact on health if it is done properly. For this reason, it is very important to pay attention to a healthy lifestyle when fasting so that you can have a good fast. Diet is one thing that will definitely change during fasting. Under normal conditions, usually the daily meal schedule is breakfast in the morning, lunch, and then dinner. However, during the fasting month, the meal time will change to eating suhoor in the early morning, then not eating and drinking until maghrib time. However, this does not mean that a healthy diet cannot be applied during fasting.
“What is eaten when breaking the fast will have an effect at dawn. When breaking the fast, there are several food choices that we need to pay attention to so that the stomach will not get any problem. The first step is to minimize foods that are too fatty and salty, such as fried foods or foods with lots of cheese. In addition, foods that are too salty, such as chips, because these foods cause thirst because of their high salt content, which creates a desire to drink a lot and in the end the stomach is filled with more water,” said dr. Annta Kern Nugrohowati, M.Si., SpGK., Clinical Nutrition Specialist at Diponegoro National Hospital (RSND), Diponegoro University.
“During fasting, our stomach does not work as usual because it is in an empty state for almost 12 hours, if we eat fatty food immediately, the stomach will be forced to digest food that requires a larger digestive process. This is because fatty foods are among the foods that take the longest to digest, this is what causes digestive disturbances. Second, minimize foods that are too sweet, sweet is okay but not too much because it will increase sugar levels quickly and this is not good, especially for diabetics. Next step is to avoid soft drinks because it will cause a lot of gas. Drinks that contain caffeine such as coffee should also be avoided. For people who have a sensitive stomach, it will result in a lot of stomach acid production and cause stomach pain complaints. Last, you should not consume cold drinks because the stomach will be shocked by drastic changes in temperature,” she continued.
dr. Annta said that during sahur, one must eat healthier food and eat suhoor even though the portion is not large because suhoor is one of the sources for the body to keep working in one day. If not eating suhoor, of course, it will disrupt the body’s metabolism. Suhoor food must contain a source of fiber and a glass of milk can be added as a source of protein, it would be nice to keep consuming complete portions, both carbohydrates, vegetables, and side dishes.
“For those who have previously experienced stomach ulcers, they should be more careful during fasting, food choices must be considered and they have to avoid foods that are too spicy or sour. The tips are to divide food into small portions, especially when breaking the fast, to not eat large portions at once and to not eat too many fried foods. Meanwhile, for those who want to lose weight, they only eat 3 times, when they break their fast with a portion that is not too large, after the Maghrib prayer with a sufficient portion with a complete composition, then at dawn (suhoor) with a complete meal portion. Make sure that the consumption of food during fasting is controlled. Do not be greedy by eating a lot of food because the effect is not good for the body. Choose healthy and right foods, starting when you break the fast after sunset and at dawn. Don’t forget to keep eating suhoor because it is very beneficial for health and if this eating pattern is consistently done after fasting, it will actually be healthier,” she concluded. (Lin – Public Relations)
