++ati2 mase bukak pose ( da nk abes pose pon kna psn pe)++

Watch what you eat when breaking fast

2009/08/29

By Annie Freeda Cruez

KUALA LUMPUR: During the fasting month, Muslims should maintain a diet similar to what they would normally eat, keeping their meals as simple as possible.

Health experts and dieticians recommend eating foods that digest slowly -- complex carbohydrates such as grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, wholemeal flour and unpolished rice -- rather than fast-digesting refined carbohydrates such as sugar and white flour.

High-fibre vegetables like green beans, peas, marrow, spinach, and other greens like beetroot leaves (iron-rich), fruits with skin, dried fruits especially apricots, figs and prunes, and nuts like almonds are also recommended.

Those who are fasting should eat a balanced diet that contains fruit, vegetables, meat or fish, bread and cereals and dairy products. Fried foods should be limited.

Universiti Kebangsaan Malaysia senior lecturer and dietician Dr Roslee Rajikan said during the fasting month most Muslims would eat two main meals a day and probably a snack, unlike their regular three to five meals a day.

"I suggest high-fibre meals and a drink to top up the glucose level. Drink lots of water and fruit juice before heavy meals, and eat moderately," he told the New Straits Times.

He said those with conditions like diabetes, hypertension, heart problems and other ailments should consult their doctor on whether or not fasting was recommended.

"In some instances people may be told it's better not to fast. Sick people are usually told what they should eat when fasting to keep their condition under control."

In view of the influenza A (H1N1) pandemic, Roslee said those diagnosed with the disease or having a high fever should consult their doctor before fasting.

National Heart Institute senior manager (Dietetics and Food Services) Mary Easaw-John, a non-Muslim who fasted for five days, said breaking fast with high-sugar drinks and refined carbohydrates could cause nausea and tiredness.

She recommends drinking water before eating rice with two servings of vegetables, some meat, yoghurt if desired and fruit.

"Keep drinking water and before going to bed, drink a glass of milk."

In the morning she advises three slices of wholemeal bread with leftover curry or with cucumber and tomatoes, a small cup of oats, fruit and water.

"This will keep you going for the whole 12 to 13 hours of fasting."

source: NST online