Titulaire d’un doctorat en physiologie avec une expertise en métabolisme énergétique, le Dr Fatoumata Niang, consultante en innovation, livre dans cet entretien la recette pour une bonne alimentation durant cette période de ramadan.
Selon elle, l’erreur que beaucoup commettent est de vouloir rattraper tous les repas manqués dans la journée. Elle explique aussi les causes de la fatigue souvent notée chez certains jeûneurs qui les pousse même parfois à l’abandon.
Dr Niang met également en garde contre les excès de sucre.
Docteur, après une période de diète relativement longue, comment doit-on s’alimenter après la rupture ?
Après une longue période de jeûne, la reprise de l’alimentation doit être progressive et la mastication des aliments va être importante pour initier la digestion dans la bouche puis dans l’estomac (enzymes).
Il faut éviter d’entrée de jeu des aliments denses et caloriques et privilégier des fruits (dattes) et de l’eau tiède ou boisson chaude pour rompre le jeûne : un apport de fibres et de micronutriments (oligo-éléments, minéraux et vitamines) et une hydratation pour lutter contre les troubles digestifs (constipation, reflux, ballonnements…).
Une des erreurs classiques est de vouloir rattraper les 3 repas de la journée en quelques heures au moment où le corps aura une capacité de stockage des calories plus importante, et fatalement va en résulter une prise de poids. Autre point majeur, le sucre n’est pas seulement présent dans les aliments dits « sucrés », mais elle également dans les céréales (blé, riz…), féculents (pommes de terre, manioc…) et légumineuses sous forme complexe (amidon).
Il est donc recommandé de préparer une assiette dite « équilibrée » selon les proportions suivantes : 50% fruits/légumes, 25% céréales/féculents et 25% poisson/viande. Si on est en surpoids, diminuer drastiquement la quantité de céréales/féculents (glucides) pour éviter de stimuler l’insuline, l’hormone du stockage ; si on est sportif, privilégier les protéines pour préserver sa musculature après un long jeune.
On remarque aussi qu’au fur et à mesure que le ramadan avance, certains s’essoufflent. Il y a même des gens qui abandonnent. Qu’est-ce qui pourrait expliquer cette perte d’énergie ?
Durant le ramadan, notre rythme biologique est bouleversé : repas nocturnes, coucher tardif et réveil matinal ; par conséquent, nous avons une dette de sommeil qui se traduit, au fil des jours, par une fatigue chronique ; d’un point de vue physiologique, un sommeil réparateur a lieu entre 10h à 2h du matin.
À cela s’ajoute une perte de vitalité associée à une déshydratation et des carences nutritionnelles : l’alimentation est généralement trop calorique (sucrée et grasse) et peu équilibrée, car pauvre en fibres (céréales intégrales et légumes), oligo-éléments (fer, iode, zinc…), vitamines (A, B, C…) et minéraux (magnésium, calcium…).
Pour y remédier, il faudrait éviter le soir toute source de caféine ou de théine qui sont des stimulants, manger léger (iftar), pour se coucher tôt ; privilégier un repas riche en protéines et céréales, le matin (suhoor), permettra de prolonger la sensation de satiété.
Que pourraient être les conséquences de la consommation excessive de sucre souvent remarquée durant le mois de ramadan ?
Une consommation excessive de sucre produit une hyperglycémie qui est dangereuse pour les diabétiques. En réponse à cet excès, il y a une hyperstimulation anormale de la sécrétion d’insuline chez les non-diabétiques.
Le stockage du sucre en excès va également se traduire par une prise de poids (surpoids et obésité).
À long terme, l’augmentation de la masse graisseuse ou tissu adipeux, en particulier abdominale, est un facteur de risque de maladies cardiovasculaires et hépatiques, de certains cancers.
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