The three typical commodities on high demand in Gambia during ramadan are – bag of rice, bag of corn and a bag of sugar. These, being all carbohydrates are digested by our bodies to their simplest form – glucose, which is a simple sugar that our body takes in to generate energy. Thus, a typical household consumes three bags of sugar in a month. This will mainly provide energy, which is good to keep us going and endure daily challenges. However, the excess sugar is stored as glycogen or fat, and will not be healthy especially for those less proactive.
Despite the level of poverty, a well balanced diet will serve your body well not just during ramadan but in every other month.
Constituents of a balanced diets and their range of affordability are:
Protein:
Meat, fish, milk, bean, chicken, eggs, cheese, Yogurt, nuts & seeds, etc. These even in low quantities are required for the good functioning of the body. They provide us with amino acids that are building blocks of critical proteins in our bodies. Out of the 20 amino acids 8 are classed essential because our bodies cannot synthesize them and has to be in the dite. An example of essential amino acid is tryptophan, which has to be in the diet and serve as a precursor for the synthesis of neurotransmitter serotonin and hormone melatonin. Protein in diet keep you healthy and prevents premature death.
Fat:
Vegetable oil etc, although those thick once sold in Gambia are not good. Oil that is liquid at room temperature is good. Fat is a good source of energy and provides twice amount of energy in a carbohydrate of the same quantity. While these energy can be derived from other sources, fat provides some lipids that our bodies cannot make and they help in the absorption of minerals and vitamins. Saturated fats such as butter, fat from meat etc increases cholesterol levels that put you at risk of stroke and myocardial infarction.
Carbohydrate:
Rice, corn, cereals, and the like: Good source of glucose for energy, excess of it is stored as glycogen or fat. The latter is harder to get rid of, and its excess is associated with health complications such as diabetes, hypertension and even some cancers.
Vitamins, minerals and roughages:
These are derived from fruits, vegetable and other leafy plant materials. They serve as adjuvants and enhances cellular process eg vitamins that serve as co-factors to enzymes and facilitate binding and speeding up of chemical reactions, without which processes will happen too slow that life cannot proceed. Roughages are good for movement of ingested food within the gut.
It is crucial to include these in your daily diet and also take in enough fluids (water) to keep yourself hydrated.
Ramadan Mubarak.
Yunus Hydara
