JAKARTA - Ramadan is a time for Muslims around the world to carry out the fasting ritual, one of the obligations in the pillars of Islam. For a whole month, Muslims refrain from hunger and thirst from dawn to sunset.
After fasting all day, the most anticipated moment is of course the time of breaking the fast. Many people prepare dishes at home, while others look for takjil while enjoying the afternoon atmosphere or ngabuburit.
However, not everyone pays attention to a good eating order during breaking the fast. Lecturer at the Faculty of Medicine at IPB University, dr Widya Eka Nugraha, MSiMed, who is an expert in cell and molecular biology biomedicine, explains how to choose and consume food during breaking the fast so that the body remains healthy.
According to Dr. Widya, the main purpose of breaking the fast is to restore the energy and fluids lost during fasting. Therefore, it is recommended to start with foods that can quickly provide energy while meeting fluid needs.
Then, what is the recommended eating order when breaking the fast? Here's the explanation.
1. Dates and water
Dates are recommended to be consumed during breaking the fast because they can be a source of quick energy as well as contain fiber, calcium, and iron. Even so, the sugar content is quite high, so it still needs to be limited.
"Eating 3-7 dates at iftar is the ideal amount. Fresh fruits can be consumed in sufficient quantities at iftar as an ideal source of energy," explained Dr. Widya, as quoted from the IPB University website.
In addition, the body also needs to immediately get fluids. It is recommended to drink enough water between the time of breaking the fast until dawn, about eight glasses. When breaking the fast itself, it is best to drink 1-2 glasses first.
2. Carbohydrates
Food sources of carbohydrates such as rice, bread, potatoes, and the like can be consumed, but preferably in small portions, about a quarter of a plate. Eating a full portion immediately when breaking the fast is not recommended because it can trigger digestive disorders, such as bloating or an uncomfortable stomach.
3. Meat and other protein sources
When breaking the fast, it is also advisable to eat high-protein foods, such as lean meat, skinless chicken, fish, eggs, peas, or low-fat dairy products. Protein helps give a feeling of fullness faster so that it can prevent overeating.
In addition, there are several things that should be avoided when breaking the fast. Dr. Widya reminded to limit processed foods and foods high in salt.
"It is best to avoid it because it can increase the risk of dehydration during fasting," said Dr. Widya.
"Avoid also drinks containing caffeine and sweet drinks such as syrup, juice with sugar or sweetened condensed milk. Don't eat too much during Iftar, but also don't eat too much after tarawih," he continued.
He also suggested giving a break of at least two hours between dinner and bedtime. This is important to prevent digestive disorders at night.
The English, Chinese, Japanese, Arabic, and French versions are automatically generated by the AI. So there may still be inaccuracies in translating, please always see Indonesian as our main language. (system supported by DigitalSiber.id)
