Prevent Sleepiness during mudik, Here are the Stamina Boosting Foods Version of IPB University Lecturer
As the mudik season approaches, maintaining stamina with the right food intake is very important to prevent drowsiness while driving long distances. To prevent this, proper food intake is very important.
According to the Community Nutritionist of IPB University, dr Karina Rahmadia Ekawidyani, MGizi, there are several main causes of someone getting sleepy during mudik, especially for drivers. First, the lack of sleep hours due to waking up early for suhoor and sleeping late.
“Second, if the driver drives for a long time and sees a monotonous view of the road, it will make the driver bored and eventually sleepy,” she said.
Third, drivers generally force themselves to drive at night. “In fact, biologically, night is the time to sleep, thus causing drowsiness,” explained dr Karina.
She explained that diet before and during the trip also affects drowsiness and body stamina. dr Karina said, there are some foods that when consumed tend to cause drowsiness, there are also those that can increase body stamina.
“Foods that tend to cause drowsiness, for example, if we eat a lot of foods that cause a rapid increase in blood sugar, we end up drowsy, such as bread, chips, fried foods and others,” she explained.
Meanwhile, continued dr Karina, for foods that can prevent drowsiness and cause the body to be more energized, namely foods that have complex carbohydrates, high protein and low fat. “It can be with eggs, chicken, meat, nuts, or fruit containing water that can prevent us from dehydration,” she explained.
In more detail, dr Karina revealed recommendations for food to increase stamina when mudik:
- Sources of complex carbohydrates: 1) whole cereals (brown rice, black rice, wheat, oats, corn); 2) Starchy vegetables (potatoes, sweet potatoes); 3) Nuts (besides being a good source of protein, they also contain complex carbohydrates);
- Sources of low-fat protein: skinless chicken, lean meat, egg whites, fish;
- Good fat sources: fish, nuts, olive oil, or fat in fruits such as avocado;
- Fruits and vegetables that contain lots of fiber, vitamins, minerals, and water.
“Last but not least, drivers should drink plenty of water and ensure adequate fluid intake during sahur and iftar. Despite fasting, it is recommended to consume a minimum of eight glasses of water or about 1,5 to 2 liters per day,” she said.
For caffeine from coffee or tea, according to dr Karina, it is effective in relieving drowsiness but only in the short term. “Yes, caffeine can prevent us from getting sleepy, but if consumed continuously, it will make us urinate frequently and eventually dehydrate us,” she explained.
Dr Karina added that the safe limit of caffeine consumption for adults is 400 mg or four cups a day. However, she suggests a maximum of about one to two cups only.
“The cure for sleepiness is not to drink drinks containing caffeine, but indeed to sleep. So, it’s better to take a short break to restore energy,” she concluded. (Lp) (IAAS/KDP)
