JOURNAL OF HIGHER EDUCATION — Muslims are currently carrying out the obligatory fasting of Ramadan 1444 H. Fasting is a worship that is carried out for a full month every year. The following is the view of psychologists, nutritionists and food experts at Gadjah Mada University (UGM) Yogyakarta so that fasting can provide maximum benefits.
UGM Psychologist, Dr Bagus Riyono, MA, Psychologist, said that fasting is beneficial for increasing self-control. Someone who is practicing fasting delay gratification or delaying gratification of eating, emotions, and other desires.
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“Delaying gratification related to emotions, then there will be a pause, no impulsive behavior, so that there will be a decrease in tension or stress within oneself,” Bagus said during a conversation with journalists at the Bulaksumur Corner activity at the UGM Main Office, Monday (20/3/2023 ).
Bagus further explained that when someone is fasting, the soul is trained to be disciplined and diligent so that the heart feels calm. Apart from that, fasting also trains oneself to respond to all things more calmly so that it can reduce stress within oneself.
“Ramadan fasting is a momentum to get ready to live life after Ramadan. So don’t control yourself only when fasting. In fact, Ramadan fasting is an exercise in self-control in preparation for life after fasting,” said Bagus.
Meanwhile, UGM Dietetician, Faculty of Medicine, Public Health and Nursing (FKKMK), Tony Arjuna, SGz, M Nut Diet, AN, APD, PhD, said that fasting makes the body physically healthier. Because, when fasting physiologically trains the body in burning calories.
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But Tony reminded that there are still habits that people do wrong in choosing food when breaking the fast and dawn. The choice of the wrong food can affect the health and fitness of the body when fasting.
“During iftar, one eats a large amount of food. Thus causing blood sugar in the body to rise quickly, but also fall quickly. It is not healthy for the body. So that someone becomes lethargic and sleepy because the method is not right,” said Tony.
According to Tony, one must regulate how to eat food so as not to overdo it when breaking the fast and sahur. Tony recommends eating food gradually, even though the stomach is hungry. It is important to do so that the energy expended also comes out gradually.
Tony also recommends good food to be consumed at iftar and dawn. Among other things, eating foods that are slowly digested by the body. For protein choose meat, fish and chicken. Moderate carbohydrates are recommended to choose complex carbohydrates such as brown rice, sweet potatoes, cereals, whole wheat bread. “Complex carbohydrates are better than simple carbohydrates such as white rice and noodles,” said Tony.
Tony also recommends that someone eat fruit and vegetables. Because these two foods have a high fiber content which is slow to digest so they can be full longer.
“During fasting, to stay healthy and fit, the key is not to eat expensive and delicious food. The key is a varied diet, the more varied the more nutrients the body gets,” he added.
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Meanwhile Director Halal Research Center UGM Faculty of Animal Husbandry, Nanung Danar Dono, SPt, MSc, PhD, said that the selection and processing of food ingredients affects the health of the body. Nanung recommends that people choose fresh food ingredients.
“Fresh food ingredients, complete nutritional content and not much spoiled. Avoid using stale or carrion meat because of course the nutritional content has been reduced and has the potential to cause disease,” he explained.
Nanung explained that dead meat is not due to slaughter, either due to illness or death due to old age and is not good for consumption and harmful to the body. This is because the blood in the carcass does not come out optimally like a slaughtered animal.
“Blood that does not come out optimally in a carcass contains abundant food deposits for putrefactive bacteria. In other words, carcasses become breeding grounds for putrefactive bacteria,” he said.
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