Diet to Stay Healthy During the Month of Ramadan

Lutfi

Diet to Stay Healthy During the Month of Ramadan
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 fairly long time gap between breaking the fast before dawn to pray. Therefore, it is necessary to regulate your diet so that the body's nutritional needs can be met properly.

Responding to this, one of the nutritionists from Faculty of Public Health (FKM) Universitas Airlangga (Unair) gave Mahmud Aditya Rifqi tips on how to regulate your diet so that nutritional levels in the body remain balanced even when fasting.

Diet during Ramadan at Sahur

Eating patterns during Ramadan to prepare the body to stay strong until opening hours, the instructor who is familiarly called Mahmud, explained that the main thing to pay attention to during sahur is the absorption of body fluids. Mahmud said that fluid intake does not only consist of water, but also from foods that contain water, such as soup or vegetables with sauce.

"Consuming fruit such as apples, pears, watermelon and melon can be done to increase the body's fluid supply," he added. Lots of fiber is also needed at dawn. Remember, fiber can make the body less hungry. "If on normal days 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 for longer." he explained.

When Breaking the Fast

After emptying the stomach for a full day, the master of nutritional analysis said that we can break the 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, protein and other complex substances should be done after the Maghrib prayer. "It's better if we don't go straight to the main food, but start with nibbles first," he said.

Apart from that, this lecturer said that sugar consumption must be maintained even though breaking the fast. “Most people usually take revenge by eating a lot of sweet foods when breaking the fast.”

So, you have to pay attention to consuming sugar both at dawn and when breaking the fast so that the body doesn't run out of energy quickly. and body weight remains balanced," he explained.

So as not to become dehydrated

It cannot be denied 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 the example of dividing the time to drink 8 glasses of water to maintain sufficient water supplies when 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.

The diet during Ramadan, consuming water, can be done after eating, before weaning and before bed. "The most important thing is that we maintain a good diet when fasting, consume foods that are high in body fluids and fiber at dawn, and choose foods that contain carbohydrates, protein, nutrients and other nutrients when breaking the fast," he concluded. .

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Lutfi

Hi, let me introduce myself, Lutfi Hulasoh, I am a writer and techno blogger. I started creating a personal blog writing informative articles about the latest trends and developments in technology. My writing covers a wide range of topics, from mobile applications to artificial intelligence, and I can also provide easy-to-understand explanations to help readers understand complex concepts.