How to eat right

RAHEN · #1 (**permalink**) 09-18-2007, 01:41 PM

How to Eat right

When we talk about any physical or psychological benefits of fasting we must not forget that fasting is a spiritual discipline in the first place," said Dr Yahia Kabil, consultant ENT surgeon at Al Zahra Private Hospital.

"Other physiological effects of fasting apart from lowering blood sugar, are the lowering of cholesterol, triglycerides and of systolic blood pressure. Abstinence from water for 8-10 hours obviously causes a slight degree of dehydration.

"The body however, has its own conservation mechanisms; in fact, it has been shown that slight dehydration and water conservation, at least in plant life, improves their longevity.

"Patients who suffer from severe diseases, whether Type-I diabetes or coronary artery disease or kidney and liver diseases, etc ... are advised not to fast and should consult their doctors in this regard.

Diet during Ramadan

The first thing I'd like to say here is that we should not, during or in between Iftar and Suhoor, stuff ourselves with food and drinks.

This contradicts the spirit of Ramadan and defeats the whole object of fasting.

Health problems can emerge as a result of excess food intake, an unbalanced diet, a smoky environment and insufficient sleep.

At Iftar it is advisable to have a very light meal first — like dates and juices or soup and reserve the main meal for later after the Maghrib prayers perhaps or even after Taraweeh.

The body's immediate need is to get water and an easily available energy source in the form of glucose for every living cell, particularly the brain. Dates and juices are good sources of sugars. Juice and soup help the body regain water and the mineral balance in the body.

As a general advice, in view of the long hours of fasting, we should consume slow digesting foods including fibre-containing foods (which last up to 8 hours) rather than fast-digesting foods (which last for only 3-4 hours).

Slow digesting foods contain grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, whole meal flour, unpolished rice, etc (called complex carbohydrates)

Fast-burning foods are foods that contain sugar, white flour, etc.

Fibre-containing foods are bran, whole wheat, grains and seeds, vegetables like green beans, peas, spinach, the leaves of beetroot (iron-rich), fruit with skin, dried fruit especially dried apricots, and prunes, almonds, etc.

Fried foods are unhealthy and should be limited. They cause indigestion, heartburn and weight problems.

You must also drink sufficient water between Iftar and bedtime to avoid dehydration.

As Ramadan fasting is basically an exercise in self-discipline, for those who are chain smokers, food nibblers or caffeine addicts (coffee, tea, coke, and chocolate), it is a good opportunity to break the habit, hoping that the effect will continue when the month is over.

Fasting and weight loss

Fasting is a good way of losing weight, however some people even put on weight during Ramadan

The basic equation is simple – you must balance the calories that you take in with the calories that go out. If you consistently eat more calories than you burn, you will tend to store up the excess as fat.

"In fact there is one theory that suggests we have to be even more careful during Ramadan as there is a centre in the brain that controls body mass. This centre may interpret fasting as starvation and prepare the body for it by slowing down metabolism and promoting storage of calories as fat when eating resumes," said Dr Yahia Kabil, consultant ENT surgeon at Al Zahra Private Hospital.