How to Plan a Healthy Diet During Ramadan ?

Bismillah….

How to Plan a Healthy Diet on Ramadan

Ramadan Count Down…

How’s the preparation?

We should arrange our meals…

Having balancing diet and practical…

 

Wanna Stay Produktive,

Stay Fit,

Active and has Unlimited Energy during Ramadan 1435 H?

This article will describe it from nutrition and health side…

 

R U ready? How’s Your Feeling?

Still have a lot of spirit for it?? Or often feel tired, hard to get consentration and easy to get sick?

Becarefull!

If that symptom come to your body!

When you are fasting, are your daily activity reduce or more activity that you should doing a whole day?

Is our spare time increase? Most of You said No, i think…

Wanna get more productive? with Fit condition?

 

Let’s starting it..

Most of that conditions happen because a lot of factors such as:

a. Taking uncorrect foods when sahur time or breaking fasting

b. Body fitness

c. Stress etc

 

Is that can be reduce?

YES, OF COURSE!

We start from how we taking some foods or picking menu to our sahur and breaking fasting time….

1. What kind of foods that we really need when sahur time?

#Carbohydrate, especially complex ones…. If Indonesian people said, “it wasn’t eat if we didn’t ate rice ”

It was a wrong faith…

Rice is a part of carbohydrate.

Noodles, Corn, Bread are carbohydrate too…

Carbohydrate has two categories : simple and complex carbohydrate.

Sugar, syrup and cake (especially made from flour) are simple carbohydrate.

Potatoes and Cassava are complex carbohydrate.

What is the difference?

Eat more complex carbohydrate. Because it help to slow gastric emptying.. So, we will feel satiated.

 

#Proteins

Derived from animals and vegetable, like meats, fish, poultry, eggs, tofu, tempe or another processed soy products.  We should remember that way of processing greatly affect nutritional content.. Don’t fried them too long, or to crispy, because the proteins will get damage.

 

#Fruits and Vegetables

Important elements, small size but great effect. Fruits and Vegetables are rich of vitamins and minerals. Bahan baku tubuh untuk mengoptimalkan penyerapan makanan di dalam tubuh dan “maintenance” fungsi tubuh,, Cobalah untuk mengkonsumsi semangkuk sayur dan 1 porsi buah dalam sahur Anda.  Zat besi, Kalium, Vitamin c dan aneka vitamin dan mineral lainnya akan membuat kita Fit selama shaum. Mereka membantu mengoptimalkan kinerja tubuh, bikin gak gampang ngantuk, pusing dan juga lemas… Kurma juga bisa jadi pilihan loh.. ^^

Selain nyunnah juga bantu menghasilkan energi tanpa “banjir insulin”.

 

Nice to Know:

Hindari makanan yang mengandung natrium tinggi seperti masakan yg diberi garam dan MSG yg berlebih, keripik, kerupuk dan aneka gorengan…

Bahan makanan dan makanan tersebut kaya akan sodium atau garam, yang akan menarik cairan sehingga membuat kita mudah haus, jika dikonsumsi saat sahur, efeknya adalah, gampang haus..

 

#Cairan

Minumlah secukupnya, minimal 2 gelas fresh water.. Diawal sebelum sahur, better minum air hangat… Bikin gak mual and make our stomach ready to work, setelah diistirahatkan beberapa jam selama tidur. Minum yang cukup ini, bntu biar gak dehidrasi.. karena tubuh yng terkena dehidrasi bikin produktifitas kita terganggu dan juga menjadi malas beraktivitas, apalagi jika radang tenggorokan menyerang..

 

It’s better to make a cycle menu…

it will minimize boring to eat the dishes…

 

Semoga bermanfaat,

Wallahu’alam bishawab…

 

(Bahasa Campur Sari)

 

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