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Voici comment prendre les 3 repas après la rupture du jeûne (Coach Mouna Zataou) - Agendaniamey: La 1ère plate-forme événementielle au Niger Sahour
Le 1er repas (sahour) est le plus important de la journée. C’est celui qui précède le jeûn et c’est pour cela qu’il ne faut pas le négliger et qu’il doit être consistant. C’est de ce repas que l’organisme va tirer toute l’énergie dont il aura besoin dans la journée. C’est aussi à ce moment qu’il faudra boire suffisamment d’eau pour se constituer des réserves afin d’éviter la déshydratation. Typiquement, le repas devra être équilibré en quantité et en qualité. Il va comporter des sucres complexes ou lents : céréales (riz, pate, bouillie de céréales, pain) et les tubercules qui seront disponibles pour l’organisme toute la journée. On pourra également consommer des protéines animales tels que : la viande, le lait, ainsi que des légumes sous forme de crudités ou de potage avec un peu d’huile végétale, des fruits. Bien entendu ce régime sera adapté à la disponibilité alimentaire, aux goûts et habitudes de chacun. Ce type de régime est équilibré et apporte tous les macro-nutriments (sucres, protéines, un peu de graisses) et micro-nutriments indispensables (des vitamines et sels minéraux). Chez les seniors (sujets âgés de plus de 60 ans) par exemple, la consommation d’un produit laitier (lait frais, yaourt, fromage, etc.) est essentielle pour assurer des apports conséquents en calcium et vitamine D nécessaires à la minéralisation des os qui tendent à se fragiliser. Il faut entre 1000 et 1200 mg de calcium par jour.
Rupture du jeûne
Le 2e repas est celui de la rupture du jeûne qui a lieu au coucher du soleil. Il faut manger des aliments un peu sucrés et bien s’hydrater pour nourrir rapidement l’organisme et lui permettre de récupérer de la journée. Les aliments sucrés peuvent provenir de la bouillie de céréales (petit mil, riz, maïs) traditionnellement consommées chez nous avec d’autres boissons sucrées comme le bissap ou le jus de fruit de baobab. On peut également consommer des dattes et des boissons chaudes sucrées (thé, tisanes). Ces sucres dits simples ou rapides que nous conseillons passent immédiatement dans le sang, puis parviennent aux cellules, permettant de soulager rapidement la sensation de faim. Ce repas doit être léger, il doit juste permettre d’apaiser les sensations de soif et de faim résultant de la journée de jeûn. J’insiste sur le fait que la consommation des aliments sucrés doit être modérée, car ce sont des aliments à très forte densité énergétique et palatable. En rappel, 100 g de sucres soit 20 carreaux équivalent à 420 calories, 100 g de dattes à 555 calories tout en sachant qu’une femme adulte n’a besoin que de 2400 calories environ par jour. S’ils sont trop consommés, ils peuvent occasionner une prise de poids liée à la forte sécrétion d’insuline.
3ème repas
Le 3e repas est pris environ, 1h30 mn et 2h après le second. Il doit respecter la satiété (juste manger à sa faim) sans pour autant être lourd et trop copieux. Il faudra éviter de manger à ce moment des aliments énergétiques trop gras, surtout les graisses animales (viandes grasses, abats, beurre, etc.) qui augmentent le taux de cholestérol dans le sang et favorisent la survenue des maladies cardio-vasculaires ; et des féculents, surtout sous forme de fritures (100 g de pomme de terre frites délivrent 400 calories). La première raison, c’est qu’il ne sert à rien de manger beaucoup avant de dormir puisque tout ce qui est mangé sera stocké pendant la nuit. L’assimilation des aliments est optimale avant l’effort, pas avant le repos. La deuxième, c’est que si le repas est trop lourd, la sensation de faim ne se fera pas sentir au matin et pourrait faire sauter le petit déjeuner précédant le jeûn journalier. Par exemple, on pourra commencer le repas par une soupe ou des crudités, avec une vinaigrette allégée. On pourra également consommer de la viande et du poisson maigres, accompagnés d’un peu de féculents et terminer le repas par des fruits ou des produits laitiers. En somme, ce repas doit être léger mais rassasiant, n’apportant pas trop d’énergie. Il met l’accent sur les protéines avec très peu de féculents (riz, pate, etc.). Il ne faut pas oublier également de boire suffisamment d’eau toute la soirée après la rupture afin d’obtenir un bon état d’hydratation le lendemain.
J’insiste sur la nécessité de s’hydrater surtout que cette année, il fait vraiment chaud. L’eau est l’élément le plus indispensable de tous. A température modérée, la suppression d’apport en eau provoque la mort en 2 à 3 jours. Chaque jour nous perdons environ 3 litres d’eau (les selles, la perspiration, la transpiration, les urines) et il faut les remplacer. Cette eau sera répartie entre le lever du soleil (début du jeûne) et son coucher.
Demain, nous parlerons des cas où le jeûne est déconseillé .
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