Feeling Weak during Fasting? Check out the Recommendations of this Lecturer of FK IPB University
Fasting is one of the most awaited moments for Muslims. The reason is, the moment of Ramadan fasting can only be felt once a year so this moment is very special. Therefore, it is important to prepare the body condition and a good diet.
According to a public health expert and lecturer at the Faculty of Medicine of IPB University, Dr Yusuf Ryadi, MKM, dietary intake must be maintained so that the body remains fit even when fasting.
“In fact, fasting is not done to eliminate other obligations. So, don’t let fasting become an obstacle to doing daily productive activities just because of weakness during fasting,” he said.
To avoid weakness during fasting, she mentioned that there are several foods that are recommended to be consumed during Ramadan. What are they, let’s take a look at the following 5 food recommendations:
1. Brown rice, wholemeal bread, oatmeal, potatoes, sweet potatoes
These foods are sources of complex carbohydrates that can help your body gain energy and feel fuller for longer. The consumption of complex carbohydrates should be adjusted to your daily needs. Reflecting on the “Fill My Plate” theory, carbohydrate needs are generally about 2/3 of 1/2 a plate at each meal.
2. Chicken, fish, eggs, tempeh, tofu
These animal and vegetable protein sources are highly recommended for consumption during fasting. However, the amount of protein needed varies for each individual according to various factors, such as body weight, activity level, age, and others.
By consuming high-protein foods at least 1/3 of your plate during sahur, you will have enough energy to get through the day during fasting.
3. Avocado and olive oil
As a food source high in good fats, avocado and olive oil are suitable to be a regular menu during fasting. With the right portion, good fats will be able to help the body stay energised throughout the day.
A small example can be applied to avocados. A normal-sized avocado can be divided into three servings (at suhoor, iftar and dinner) as a supporting intake during fasting. Even so, consumption must also be accompanied by other balanced nutritional intake.
4. Vegetables and fruits
Consuming vegetables and fruits with high water content such as cucumber, radish, watermelon, can be an option. This is because when fasting, humans need sufficient water intake in order to be strong in undergoing fasting all day.
5. Red meat, chicken liver, spinach, beans, etc.
These foods can be used as a good source of iron for the body. By fulfilling your iron needs, your body will avoid anaemia, fatigue and dizziness. Especially, when you have to run a full day of fasting.
Apart from the 5 recommended foods to consume, Dr Yusuf also gave some foods that you should avoid during Ramadan. These include foods that are high in fat, sugar, salt and caffeine. “These foods should be avoided because they can increase the risk of weakness and various other problems in the midst of fasting,” explained Dr Yusuf. (Fajar/Rz) (IAAS/RUM)
