Diet to Stay Healthy During the Month of Ramadan
In the month of Ramadan 2021, all Muslims are required to fast for 30 days. Diet during Ramadan If they usually eat three times a day before fasting, they can only eat twice a day while fasting.
Even so, there is a long gap between breaking the fast before dawn to pray. Therefore, it is necessary to adjust the diet so that the nutritional needs of the body can be fulfilled properly.
Responding to this, a nutritionist from Faculty of Public Health (FKM) Universitas Airlangga (Unair) gave tips to Mahmud Aditya Rifqi on how to adjust your diet so that the nutritional levels in your body remain balanced even though you are fasting.
Diet During Ramadan When Sahur
Diet during Ramadan to prepare the body to stay strong until opening hours, the instructor who is familiarly called Mahmud explained that the main thing that must be considered in the meal is the absorption of body fluids. Mahmud said, fluid intake does not only consist of water, but also from foods that contain water, such as soup or vegetables with gravy.
"Consumption of fruits such as apples, pears, watermelons and melons can be done to increase the supply of body fluids," he added. A lot of fiber is also needed at dawn. Remember, fiber can make the body less hungry. "If on normal days the consumption of vegetables and fruit is usually less during the fasting month, both need to be increased because they are high in nutrients, minerals and fiber which can help keep you feeling full longer." he explained.
After emptying the stomach for a full day, the master of nutritional analysis said that we can break our fast by eating simple foods first, such as drinking water and dates.
According to Mahmud, in the month of Ramadan, consumption of staple foods containing carbohydrates, proteins and other complex substances should be done after the Maghrib prayer. "It's better if we don't go straight to the main meal, but start with a nibble first," he said.
Apart from that, this lecturer said that sugar consumption must be maintained though breaking the fast. "Most people usually take their revenge by eating lots of sweets when breaking their fast."
Well, this sugar consumption must be considered both at dawn and when breaking the fast so that the body does not run out of energy quickly. and body weight remains balanced, “he explained.
So Not Dehydrated
It is undeniable that fasting often causes dehydration, because the body does not absorb fluids for more than 12 hours. To minimize dehydration, the 32-year-old instructor said, the body must continue to consume 8-10 glasses of water a day.
Mahmud, who was not half-hearted, gave an example of drinking at least 8 glasses of water in order to maintain an adequate supply of water during fasting.
According to him, the first division is that we have to drink three glasses of water at dawn with a break from a glass of water to drink when we wake up, a glass of water after eating sahur, and a glass of water before we order. . After that, when you break your fast for the first time, you can continue consuming a glass of water.
Diet during Ramadan, consumption of water, can be done after eating, before weaning and before going to bed. "The most important thing is that we maintain a good diet during fasting, consume foods that are high in body fluids and fiber at dawn, and choose foods that contain carbohydrates, proteins, nutrients and other nutrients when breaking the fast," he concluded. .