Breaking fast: No excuse for over-eating
Sep 30, 2007
FOR many Muslims, the holy month of Ramadhan is a licence to over-eating when it is time for iftar (the meal to break the fast). Ramadhan is not just about keeping away from food, but is also good for one’s health and personal development.
By Halima Shaban
FOR many Muslims, the holy month of Ramadhan is a licence to over-eating when it is time for iftar (the meal to break the fast). Ramadhan is not just about keeping away from food, but is also good for one’s health and personal development.
Nelly Birungi, a nutritionist at Mulago Hospital, says during Ramadhan, one’s diet should not differ from the normal one and should be simple. To keep healthy in Ramadhan, it is advisable to eat a balanced diet that contains fruits, vegetables, meat, chicken, fish, bread, cereals and dairy products.
“A meal that is less than the usual food intake, but balanced, is sufficient to keep the body healthy and active,†Birungi says.
The foremost argument presented by advocates of fasting is detoxification, a process where the body eliminates or neutralises toxins through the colon, liver, kidneys, lungs, lymph glands and skin.
Philip Besigye, another nutritionist says: “When we go without food, the body eliminates toxics. Most people will experience some withdrawal symptoms like headaches, irritability and fatigue.â€
He says: “While fasting allows the organs, tissues and cells to rest and handle excesses, the body needs the nourishment provided by food to function well,â€
He said overeating has adverse effects on our lives. One gains weight and even make his or her body sick.
“Just imagine your body is in a state of rest all day. At the time for the iftar meal, all the food that you stuff into mouth gets all jammed up in the stomach. The stomach cannot process it because the food just keeps coming down your throat. This eventually makes you uncomfortable and sick,†Besigye said.
Fasting is also responsible for the healing process that begins in the body as a result of refraining from solid foods. In his book, Staying Healthy with Nutrition, Dr Elson Haas, a physician and nutritionist, states that fasting suffocates abnormal growths like tumours within the body. They are starved of the body’s supplies and destroyed by enzymes.
Birungi says during Ramadhan, one should have a balanced diet.“One is limited to two meals a day. Therefore, one should have a balanced diet. Our bodies need at least 40 different nutrients every day to remain healthy,†Birungi says.
She says a balanced diet improves the blood cholesterol, reduces gastric acidity and prevents constipation.
Birungi says during Ramadhan, iftar meals should be light. Focus on soups, fruits and salads. Greasy and fried treats should be avoided because they cause indigestion, heartburn and weight problems. Intake of fruits after a meal is strongly advised.
Besigye says one feels sick or is under any medication, he or she should not fast as this may cause weakness. Pregnant or lactating women, people with heart problems, ulcers should also not fast.
Iftar
Dates: three
Juice, one to four servings
One serving of fruit salad
Vegetable soup with some light meal.
At the time of iftar, the body needs an energy source in the form of glucose for its cells, particularly in brain and nerves. Dates and juices are good sources of sugars. Dates and juice in the above quantity are sufficient to bring low blood glucose levels to normal. Juice and soup maintain water and mineral balance.
Dinner or supper
Consume foods from all the following food groups:
Meat/beans
Chicken, beef, fish, one to two servings. Beans, meat and matooke. These are good sources of proteins, minerals and vitamins. Beans are a good source of fibre.
Bread/Cereal
Whole wheat bread, posho or rice (two servings). This group is a good source of carbohydrates, which are a source of energy, proteins, minerals and fibre.
Milk
Milk or yoghurt (one cup). Those who are allergic to milk can have fermented products such as buttermilk and yoghurt. Dairy products are good sources of protein and calcium, which are essential for the body tissue maintenance.
Vegetables
Mixed vegetable salad (one serving), lettuce, carrot, parsley, cucumber, broccoli, coriander leaves, cauliflower or other vegetables as desired. Eat vegetables such as eggplant cabbage and spinach. Vegetables are a good source of fibre and vitamin A which prevent cardiovascular diseases.
Fruits
One to two servings. Eat fruits soon after dinner to facilitate digestion and prevent gastrointestinal problems. Fruits provide vitamin C and are a good source of dietary fibre.
Pre-dawn meal (sahur)
Consume a light sahur. Eat whole wheat, oat cereal or whole wheat bread (one to two servings), with a cup of milk. Eat one to two servings. of fruits as the last item.
FOR many Muslims, the holy month of Ramadhan is a licence to over-eating when it is time for iftar (the meal to break the fast). Ramadhan is not just about keeping away from food, but is also good for one’s health and personal development.
Nelly Birungi, a nutritionist at Mulago Hospital, says during Ramadhan, one’s diet should not differ from the normal one and should be simple. To keep healthy in Ramadhan, it is advisable to eat a balanced diet that contains fruits, vegetables, meat, chicken, fish, bread, cereals and dairy products.
“A meal that is less than the usual food intake, but balanced, is sufficient to keep the body healthy and active,†Birungi says.
The foremost argument presented by advocates of fasting is detoxification, a process where the body eliminates or neutralises toxins through the colon, liver, kidneys, lungs, lymph glands and skin.
Philip Besigye, another nutritionist says: “When we go without food, the body eliminates toxics. Most people will experience some withdrawal symptoms like headaches, irritability and fatigue.â€
He says: “While fasting allows the organs, tissues and cells to rest and handle excesses, the body needs the nourishment provided by food to function well,â€
He said overeating has adverse effects on our lives. One gains weight and even make his or her body sick.
“Just imagine your body is in a state of rest all day. At the time for the iftar meal, all the food that you stuff into mouth gets all jammed up in the stomach. The stomach cannot process it because the food just keeps coming down your throat. This eventually makes you uncomfortable and sick,†Besigye said.
Fasting is also responsible for the healing process that begins in the body as a result of refraining from solid foods. In his book, Staying Healthy with Nutrition, Dr Elson Haas, a physician and nutritionist, states that fasting suffocates abnormal growths like tumours within the body. They are starved of the body’s supplies and destroyed by enzymes.
Birungi says during Ramadhan, one should have a balanced diet.“One is limited to two meals a day. Therefore, one should have a balanced diet. Our bodies need at least 40 different nutrients every day to remain healthy,†Birungi says.
She says a balanced diet improves the blood cholesterol, reduces gastric acidity and prevents constipation.
Birungi says during Ramadhan, iftar meals should be light. Focus on soups, fruits and salads. Greasy and fried treats should be avoided because they cause indigestion, heartburn and weight problems. Intake of fruits after a meal is strongly advised.
Besigye says one feels sick or is under any medication, he or she should not fast as this may cause weakness. Pregnant or lactating women, people with heart problems, ulcers should also not fast.
Iftar
At the time of iftar, the body needs an energy source in the form of glucose for its cells, particularly in brain and nerves. Dates and juices are good sources of sugars. Dates and juice in the above quantity are sufficient to bring low blood glucose levels to normal. Juice and soup maintain water and mineral balance.
Dinner or supper
Consume foods from all the following food groups:
Meat/beans
Chicken, beef, fish, one to two servings. Beans, meat and matooke. These are good sources of proteins, minerals and vitamins. Beans are a good source of fibre.
Bread/Cereal
Whole wheat bread, posho or rice (two servings). This group is a good source of carbohydrates, which are a source of energy, proteins, minerals and fibre.
Milk
Milk or yoghurt (one cup). Those who are allergic to milk can have fermented products such as buttermilk and yoghurt. Dairy products are good sources of protein and calcium, which are essential for the body tissue maintenance.
Vegetables
Mixed vegetable salad (one serving), lettuce, carrot, parsley, cucumber, broccoli, coriander leaves, cauliflower or other vegetables as desired. Eat vegetables such as eggplant cabbage and spinach. Vegetables are a good source of fibre and vitamin A which prevent cardiovascular diseases.
Fruits
One to two servings. Eat fruits soon after dinner to facilitate digestion and prevent gastrointestinal problems. Fruits provide vitamin C and are a good source of dietary fibre.
Pre-dawn meal (sahur)
Consume a light sahur. Eat whole wheat, oat cereal or whole wheat bread (one to two servings), with a cup of milk. Eat one to two servings. of fruits as the last item.