Break your fast the healthy way
Many times we work on an empty stomach even when we have not intended to. For instance, we have to break a mini-fast every morning. Sometimes one goes through a very busy day and before the person knows it, it is past 6pm and you have not had lunch. Call it fasting if you may like.
By Godwin Ayesiga
Many times we work on an empty stomach even when we have not intended to. For instance, we have to break a mini-fast every morning. Sometimes one goes through a very busy day and before the person knows it, it is past 6pm and you have not had lunch. Call it fasting if you may like.
Breaking your fast is one of the most difficult and most important aspects of your health. People fast for religious or health reasons. But the bottom line is how do you break your fast?
Dr. Sande Ssenyonga a Naturopathic Doctor with Dama Medicinal Herbs says that breaking the fast depends on how long one has fasted. One must re-introduce foods gradually to realise the best health benefit of fasting or many hours on an empty stomach says Ssenyonga.
Ssenyonga says one should start fresh fruit juice. “When drinking your juice, do not gulp it; sip slowly for smooth reactivation of the digestive system.â€
Richard Ssenviiri, a nutritionist with Healthy Snack at garden city, says starting with a soft fruit will give one the best result.
Ssenviri says one needs to start by eating either piece watermelon, pawpaw or avocado. These are highest water content fruits and are easiest to digest, he adds.
“Apples and pineapples contain acids and so should not be used to break the fast to avoid upsetting the stomach,†says Ssenviri.
When it comes to fresh fruit juice, Ssenviri recommends a combination watermelon, pawpaw, banana and jack fruit. Very ripe pineapple and mangoes, which are are less acidic, can be added, he says.
Ssenviri, however, says beetroot juice also works well when breaking the fast since it is a fruit and a vegetable. A kilogram of beetroot will cost you between sh1,000 to sh1,500 in Nakasero market.
Fresh fruits contain phytonutrients, antioxidants, vitamins and minerals that prevent cancer, heart disease, strokes and other degenerative diseases.
Ssenyonga says one should drink the juice immediately after making it and that storing sliced fruit makes it lose nutritional value. For instance, when you cut an apple and place it on a dish on your counter, you will notice that it does not take long to turn brown
For best juicing, one needs good fruit. Mary Kasozi, a fruit vendor in Nakasero Market in Kampala, gives tips on how to buy fruits.
Watermelon
The good ones are normally big. Small size may be an indication that they were picked from the garden when they were not mature. Besides, the small ones normally have lot of seeds and less water.
The ripe ones sound packed and weigh more since they are more juicy. However, some sellers cut them to show the customer that they are ripe. Desist from buying those ones because you don’t know how clean the knife was. In addition, it causes loss in nutritional value and exposure to risks of contamination by flies if not well covered.
Presently, it is not a season for watermelon so a good one costs between sh5,000 and sh7,000 at Nakasero and between sh3,000-sh65,00 in Nakawa market.
Paw paws
It is easy to tell whether one is ripe or not. The one that is not ripe is dark green while the ripe one is a soft, yellowish green.
Like watermelons, it also not a season for paw paws. However, a good one will cost between sh1,500 and sh2,500 in Nakasero and between sh1,300 to sh2,000 in Nakawa market.
Bananas
The good ones do not have dark patches. A cluster will cost between sh2,000 and sh3,000 in Nakasero market and between sh1,500 and sh3,000 in Nakawa Market.
Watermelons and paw paws can be blended to make juice incase one does not want to eat them in sliced form. Ssenviri says after drinking the fruit juice or eating a soft fruit, one should take between 10 to 15 minutes before descending on food.
And do not rush the food. It’s advisable to take it one step at a time to give time to your stomach to adjust to the abrupt changes arising from the introduction of material that’s been foreign to it for some hours.
Many times we work on an empty stomach even when we have not intended to. For instance, we have to break a mini-fast every morning. Sometimes one goes through a very busy day and before the person knows it, it is past 6pm and you have not had lunch. Call it fasting if you may like.
Breaking your fast is one of the most difficult and most important aspects of your health. People fast for religious or health reasons. But the bottom line is how do you break your fast?
Dr. Sande Ssenyonga a Naturopathic Doctor with Dama Medicinal Herbs says that breaking the fast depends on how long one has fasted. One must re-introduce foods gradually to realise the best health benefit of fasting or many hours on an empty stomach says Ssenyonga.
Ssenyonga says one should start fresh fruit juice. “When drinking your juice, do not gulp it; sip slowly for smooth reactivation of the digestive system.â€
Richard Ssenviiri, a nutritionist with Healthy Snack at garden city, says starting with a soft fruit will give one the best result.
Ssenviri says one needs to start by eating either piece watermelon, pawpaw or avocado. These are highest water content fruits and are easiest to digest, he adds.
“Apples and pineapples contain acids and so should not be used to break the fast to avoid upsetting the stomach,†says Ssenviri.
When it comes to fresh fruit juice, Ssenviri recommends a combination watermelon, pawpaw, banana and jack fruit. Very ripe pineapple and mangoes, which are are less acidic, can be added, he says.
Ssenviri, however, says beetroot juice also works well when breaking the fast since it is a fruit and a vegetable. A kilogram of beetroot will cost you between sh1,000 to sh1,500 in Nakasero market.
Fresh fruits contain phytonutrients, antioxidants, vitamins and minerals that prevent cancer, heart disease, strokes and other degenerative diseases.
Ssenyonga says one should drink the juice immediately after making it and that storing sliced fruit makes it lose nutritional value. For instance, when you cut an apple and place it on a dish on your counter, you will notice that it does not take long to turn brown
For best juicing, one needs good fruit. Mary Kasozi, a fruit vendor in Nakasero Market in Kampala, gives tips on how to buy fruits.
Watermelon
The good ones are normally big. Small size may be an indication that they were picked from the garden when they were not mature. Besides, the small ones normally have lot of seeds and less water.
The ripe ones sound packed and weigh more since they are more juicy. However, some sellers cut them to show the customer that they are ripe. Desist from buying those ones because you don’t know how clean the knife was. In addition, it causes loss in nutritional value and exposure to risks of contamination by flies if not well covered.
Presently, it is not a season for watermelon so a good one costs between sh5,000 and sh7,000 at Nakasero and between sh3,000-sh65,00 in Nakawa market.
Paw paws
It is easy to tell whether one is ripe or not. The one that is not ripe is dark green while the ripe one is a soft, yellowish green.
Like watermelons, it also not a season for paw paws. However, a good one will cost between sh1,500 and sh2,500 in Nakasero and between sh1,300 to sh2,000 in Nakawa market.
Bananas
The good ones do not have dark patches. A cluster will cost between sh2,000 and sh3,000 in Nakasero market and between sh1,500 and sh3,000 in Nakawa Market.
Watermelons and paw paws can be blended to make juice incase one does not want to eat them in sliced form. Ssenviri says after drinking the fruit juice or eating a soft fruit, one should take between 10 to 15 minutes before descending on food.
And do not rush the food. It’s advisable to take it one step at a time to give time to your stomach to adjust to the abrupt changes arising from the introduction of material that’s been foreign to it for some hours.