Diet is one thing that will change during fasting, so food intake should always be considered to support our fasting. Moreover, while fasting, the food intake that we get is only when we are at suhoor and iftar, which is why it is essential to maintain the food intake when we are fasting. So, what should we pay attention to?
Both at suhoor and iftar, you should eat in moderation, ladies. Instead, choose a balanced nutritious food that contains carbohydrates, protein, fiber, vitamins, and others.
1. Intake of carbohydrates
Some things to watch out for are not skipping meals at suhoor or iftar. At suhoor, eat foods that contain complex carbohydrates, such as wholemeal bread, oatmeal, high-fiber breakfast cereals, and brown rice, so that they are digested longer and thus provide sustained energy for activities for longer. Eat these carbohydrate-rich foods as close to sunrise as possible.
2. Protein intake
Also, please pay attention to the protein intake when we fast by consuming fish, meat, and eggs. Because protein functions in regulating body processes to maintain fluid balance and helps form immunoglobulins, or antibodies, to fight infection. Antibodies are proteins in the blood that help protect the body against harmful threats such as bacteria and viruses.
3. Intake of fiber and vitamins
Consume vegetables such as broccoli, carrots, or spinach and fruits such as apples, oranges, or papaya to meet the body's need for fiber and vitamins. Consuming fiber-rich foods can help you avoid various diseases, as fiber can improve your digestive health and protect you from multiple diseases.
4. Intake of water
Even during fasting, the body needs at least 2 liters of water or 8 glasses a day to keep the body hydrated. Setting the time for water consumption can be done by drinking 2 glasses at iftar, 4 glasses at dinner until bedtime, and 2 glasses at suhoor.
Have you applied the above tips in your daily life? Keep reading articles on Fitie to get other health tips while fasting, ladies!
Source:
Universitas Gadjah Mada. (2018). Tetap Bugar Selama Puasa Dengan Menjaga Pola Makan Sehat. [online]. https://www.ugm.ac.id/id/berita/16238-tetap-bugar-selama-puasa-dengan-menjaga-pola-makan-sehat