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| dr. S. Khanza Zatalini lecturer at the Faculty of Medical UMM (Photo: Istimewah) |
In activities, the body requires energy obtained from food intake. However, when fasting, the body does not get food intake for approximately 14 hours. Then where does the body get its energy supply when fasting? Related to this, the lecturer of the Faculty of Medicine (FK) University of Muhammadiyah Malang (UMM), dr. S. Khanza Zatalini explained that there are several stages that the body goes through to obtain energy.
“Our bodies use sugar as a source of energy. So the first substance that the body will break down for energy is blood sugar, commonly called glucose. Once the glucose level is depleted, the body will break down glycogen. But when fasting, our food intake becomes less. Therefore, glucose and glycogen will be quickly broken down by the body. After the glucose and glycogen are used up, the body will start breaking down fat as an energy source,” said the young lecturer.
Furthermore, Acha said that fasting conditions were very beneficial. It is because the body can break down fat naturally. But what happens to some people is weight gain after the month of Ramadan ends. It happens because of excessive food intake during iftar and at night.
"When ngabuburit waits for iftar, Indonesian people usually buy fried food or sweet takjil. These foods and drinks contain simplex carbohydrates that are not suitable for the body. The body quickly absorbs simplex carbohydrates. However, because there is no heavy energy expenditure activity at night, the glucose in food is not processed into energy. Glucose that enters the body will accumulate in the blood vessels and increase blood sugar levels. If blood sugar intake increases, it will cause fat accumulation, "he continued.
For nutrition to remain balanced in Ramadan, Acha said people should pay attention to nutritional intake during suhoor and iftar. Acha explained that during suhoor, the body needs food that is long digested by the body to feel full longer, such as complex carbohydrates. Some foods that contain complex carbohydrates are potatoes, bananas, brown rice, sweet potatoes, and vegetables.
"In addition, the body also needs high protein food intake that keeps us full longer, such as tempeh, tofu, chicken, and fish. Don't forget to meet your water needs too. It is recommended that people avoid consuming tea or coffee at dawn. The two drinks are diuretics or trigger the urge to urinate continuously. This makes the body prone to dehydration," explained Acha.
To break the fast, Acha suggested that people prioritize eating dates and drinking water. It will help the body meet the needs of glucose and water without burdening the body. After that, it was continued by eating rice and vegetables after performing the Maghrib prayer.
"To avoid an increase in stomach acid when breaking the fast, people are also advised to reduce their intake of spicy foods, coffee, high-salt foods such as fried foods and coconut milk," she concluded. (cdr/wil)
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