[ARTIKEL] 07 Apr 2021
Hello healthy friends, I am doctor Gaga During the fasting month of Ramadan, we have to stay healthy and fit so that our fast can run smoothly from sahur to breaking the fast. You know, there are some tips you can do when fasting? The following are healthy tips for fasting during the month of Ramadan:
Always try to get up for sahur and eat and drink at suhoor. Drink a little water followed by rice and side dishes consisting of rice / other sources of KH (carbohydrates), animal protein, vegetable protein and vegetables
During Sahur - Try to drink no less than 3-4 glasses from the time of getting up at dawn until the time of Suhoor because drinking enough water can help the body meet the water intake that the body needs when fasting during the day.
During Sahur, besides eating rice and side dishes and drinking, try to consume sweet fruits and can be added with honey to increase glycogen reserves which are useful for endurance when fasting
When fasting, try to always be active and not sleep too much, especially after dzuhur until maghrib. Fill it with physical activities such as cooking, gardening or light exercise.
When fasting, sports that are done for the morning are exercise and stretching to maintain body flexibility, and in the afternoon from Asr to before sunset sports in the form of brisk walking or jogging.
6.When breaking the fast, open with sweet fruit or if you drink or drink too much sweet food because it will cause blood sugar to quickly rise and fall quickly so that we will feel weak
7.When breaking the fast, after breaking the fast with sweet fruits or sweet foods, continue to drink clear water and pray maghrib, then continue with eating heavy meals of rice and side dishes.
When breaking the fast, the recommended weight food: 1. Rice or other sources of KH (carbohydrates), 2. Animal Protein, 3 Vegetable Protein, 4. Vegetables
When breaking the fast, after eating a heavy meal: Rice and side dishes for children who are in body, pregnant women, breastfeeding mothers, and people with ideal weight, then add other snacks, while for those who are obese, it is better if after eating a complete meal, stop. eat nothing but drink clear water.
Cooking during the fasting month. To increase the energy intake needed during the fasting month of Ramadan to prepare a complete meal at breaking the fast and dawn, use coconut cooking oil for sauteing or frying.
These are the 10 tips for healthy fasting in the month of Ramadan, hopefully with some of the tips above can provide additional knowledge and solutions to maintain or improve body health while fasting during Ramadan.
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