| "Eat slow-digesting and fiber-rich
food" |
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Below are some simple guidelines to ensure a
healthy and balanced diet during this Ramadan.
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| Maintain a well-balanced diet |
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It is important to eat a wide variety of food
to make sure that you get all the nutrients needed. To do so, consume
the right proportions from various food groups such as meat, vegetables,
beans, fruits, bread / cereal, milk and dairy products.
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Meat is a good source of protein and minerals.
Vegetables and beans are relatively low in calories and contribute
to our daily fiber intake. Dairy products are good sources of protein
and calcium which are essential for the maintenance of body tissues
while bread / cereal are a good source of energy, provide minerals
and dietary fiber. Due to the long hours of fasting, you should
also eat slow-digesting and fiber-rich food in order to sustain
the right amount of energy throughout the day. These include wheat,
oats, beans, grains and seeds.
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Chew your food slowly and do not over-eat
as this will burden the digestive system and makes you feel tired.
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| Avoid unhealthy food |
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Avoid eating very spicy food or fried food
that may cause indigestion and queasy stomach. Take less salty
food as they will lead to dehydration. Also, reduce intake of sweet
and sugary food as such food will turn into fat and causes weight
gain that may lead to other health issues. Although it may be difficult
to completely avoid these unhealthy foods, it is wise to eat them
in moderation.
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| Drink sufficient fluid |
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It is essential to have sufficient intake
of fluids daily to avoid dehydration. Water is one of the best
sources of fluid for your body. Other fluids such as milk and juices
can contribute to your daily fluid intake. Drinking juices also
help to maintain water and mineral balance in your body and the
sugars they contain are sufficient to give energy. However, limit
your intake of caffeinated drinks such as coffee and tea that causes
dehydration.
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| Exercise |
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During the fasting period, it may be difficult
to pursue your regular exercise, however it is not necessary that
you stop it completely. Physical activities help to boost energy
and accelerates metabolic rate. It is good to at least perform
some kind of light exercise and movement that will not lead to
excessive sweating and dehydration, such as stretching or walking
in order to maintain your body weight and reduce stress.
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Intake of a balanced diet is critical to maintain
good health and with the right approach, you can attain the full
benefits of Ramadan.
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Disclaimer:
While every effort has been made to ensure accuracy of facts, the
articles and information above must never be construed as giving
professional health advice and as such Kurnia does not give any
warranty on accuracy, completeness, functionality, usefulness
or other assurances as to the content appearing in the above
article. Kurnia cannot be held responsible for any losses, injury
or death resulting from the use of the above information. |
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