Healthy Diet Tips During Ramadan
Here are some healthy diet tips during the month of Ramadan:
1. You can arrange your meal schedule during the month of Ramadan. Your meal time can be divided into three meals. Schedule it like your day outside the month of Ramadan.
You can liken that sahur is breakfast when the fast starts, breaking the fast is a night snack and after performing the evening prayer is dinner. This can help your digestion so that you are not surprised by food intake, rushing to eat when breaking the fast will interfere with your digestive health.
2. Include fiber-rich complex carbohydrate foods, such as those found in whole grains for example, whole wheat bread, brown rice, beans, fruits and vegetables. Foods with complex carbohydrates such as brown rice, apart from being digested for a long time, also contain fiber which is very appropriate if it is in your sahur menu. With dietary fiber contained in complex carbohydrates helps increase good blood glucose levels and helps maintain stability. Fasting during the day can also increase stomach acid levels and cause feelings of pain or discomfort. Foods high in fiber during dinner can help neutralize these acids and reduce pain.
3. During Ramadan breaking the fast by consuming something sweet like compote is a tradition inherent in Indonesian society. Even though for those of you who have diabetes it will interfere with your health, besides that for normal, food and drinks that are too sweet will actually increase blood sugar levels quickly. So even if you have a habit of consuming sweet things, choose naturally sweet ones that are contained in fruits such as dates or other fruit juices with just a little added sugar.
Snack with a sweet taste when breaking the fast makes your appetite disappear or even delays it even though the metabolic process in the body requires several other nutrients that you can get on the dinner menu.
4. During the month of Ramadan, fried snacks are very popular with Indonesians. Even though too much oil in your diet can trigger several diseases in your body. Vary your diet by boiling, grilling or sautéing with a little oil.
5. Eat slowly and chew food well. Because you haven't eaten all day, so there is a tendency to want to eat large quantities and food quickly. Remember that it takes 20 minutes for your stomach to tell the brain so eat smaller portions first.
6. Walking at night for at least 30 minutes is the ideal routine. Walking will not only help your metabolism, it will also help keep your mind clear. However, if you've eaten a large meal, blood needs to move to your digestive system rather than your muscles, so brisk walking straight after a heavy meal is not a good idea. Wait 1-2 hours after eating before engaging in strenuous activity.
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