Keep Fit When Fasting in Ramadhan

The month of Ramadhan has arrived, it is time for Muslims to observe the obligatory fast to get as much blessing as possible.

Fasting in a long enough duration in the midst of dense activity not only requires intention, but of course also must be supported by optimal body conditions one of which is obtained from dietary settings.

During fasting, there are changes in habits that can affect health conditions and performance such as: changes in eating habits, rest hours, hours of activity, irregular meals, lack of exercise, to the selection of food sources that are less precise. Unfortunately quite a lot of people who are less careful to deal with these changes so as not being able to undergo fasting with optimum. Performance work often decreases and many who spend time fasting with more sleep with the reason the body feels weak.

When fasting there is no difference in the needs of calories and other nutrients, be it proteins, carbohydrates, fats, vitamins, and minerals, should still be met like not fasting because basically different only time to eat it.

Here is a good example of a good diet during fasting:

1.Snacks in small portions during breaking

When breaking fast, do not immediately rush to eat in large quantities because it can cause disturbances in the digestion and easy to cause excessive calorie intake. Drink a glass of water first so the stomach is ready to receive food and replace the lost body fluids during fasting. Avoid drinking cold or ice directly because it can cause contractions in the stomach, especially for those who have heartburn problems.

After 5-10 minutes, eat sugary foods derived from natural sources such as dates, raisins, honey, compote and fresh fruit in reasonable amounts. Sweet foods derived from natural sources such as dates contain simple carbohydrates so that more easily digested by the body to replace blood sugar reserves that are used after a day of fasting.

Avoid processed products such as snacks or soft drinks containing dye, sugarcane, sweetener, or other additives. Focus on natural food sources because it is more nutrient rich and also filling.

2 Main meals with a diverse menu and portions that fit the body needs some time after breaking.

Some time after eating a snack or after Maghrib prayer, the main meal should be with a complete and balanced macronutrient composition between protein, carbohydrates, and fat. Do not forget to add vegetables rich in minerals, vitamins, and also fiber that is beneficial to the health of the digestive system. Must be considered also sources and ways of food processing is good for the maximum obtained nutrients.

Protein: chicken, fish, shrimp, squid, shellfish, egg, tofu, tempe.

Carbohydrates (complexes): yams, cassava, taro, corn, carrots, brown rice, wheat paste, whole wheat bread, oatmeal, quinoa, couscous, tomatoes, various vegetables.

Healthy fats: eggs, cheese, olive oil, various nuts, sesame, avocado, fish oil, coconut milk, coconut oil, butter (butter).

3.Snack healthy in small portions before bed.

The best time to re-eat snacks is just before bedtime. Examples of snacks that are suitable to eat before bed are: yoghurt, milk, fresh fruits, or smoothies (juice in the form of a mixture of fruit and vegetables drunk with the dregs).

The goal of eating a snack before bedtime is to help improve sleep quality when followed by proper selection of food sources. Limit your intake of high fat foods like chips or fried foods as a snack if you have stomach problems.

4.Main meals with a diverse menu and portions that fit the needs of the body at dawn.

The main meal at dawn or before returning to fast should not just a practical and filling food. The reason is that this meal has the greatest role in performance and also affects hunger or satiety during the fasting phase.

It is advisable to choose the intake of food sources that do not cause hunger back like a complex type of carbohydrate. Also avoid foods such as instant noodles, processed or canned foods, market cakes, fried foods, and preferably limit the intake of fruits, especially those that have a very sweet taste because it is still classified as a simple carbohydrate source even if it contains fiber.

For the macronutrition composition and the size of the meal at sahur is almost the same as the main diet that was previously the main meal after maghrib prayer (meal planning 2). The difference is that when eating this meal the vegetable portion should be slightly improved because the fiber can help give a longer satiety.

In addition to adjusting the diet, there are some useful tips in fasting:

Do not get dehydrated and meet your minimum water intake requirement with a simple formula of 30ml / kg. For individuals weighing 70 kg, the minimum intake of fluid is 2.1 liters / day. Water can be obtained by consuming fruits that are high in water content, food berkuah, or with regular drinking water.

As much as possible to meet the complete nutritional needs of natural foods. The use of supplements such as multivitamins is the last option if it does not have access at all to obtain natural foods. Limit also consumption of processed foods, fried foods, or junk food.

Know the amount of calories and nutrients your daily needs because the number of nutritional needs of each person is different. Consult with a nutritionist about the nutritional needs and selection of the best intake for you.

Do not eat too much either during breaking or at dawn. Eating with a portion that exceeds the requirement will make the body's digestion to work harder to digest food so that makes the body feel weak and make body fat increases.

Keep exercising despite fasting as the sport improves blood circulation and makes the body fitter. Adjust the sports hour to close to the breaking time of the fast so that the exercise intensity can remain optimal.

Improve the duration and improve the quality of sleep by creating a habit of regular hours of sleep each day.

For those who have medical problems such as stomach problems, it is advisable to consult a doctor first before undergoing fasting to avoid unwanted medical problems.

Prepare yourself mentally for the changing habits that occur in the month of fasting. Always remember the purpose of fasting to always be committed in worship.

Happy fasting.