Tips for Staying Fit During Fasting
Edukasistan.com - Throughout this fasting month, how has your fasting experience been? Has it been easy or have you encountered difficulties? During the observance of Ramadan fasting, our daily activities remain consistent, but the duration may be slightly reduced. For example, school usually ends at 2 PM, but during Ramadan, it ends at 12 PM. The same goes for adults or your siblings who work.
During the holy month of Ramadan, all eating and drinking activities are stopped from before the dawn call to prayer until the evening call to prayer. To maintain good stamina and prevent fatigue, the key is to consume food during the pre-dawn meal (suhoor).
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| Tips for Staying Fit During Fasting |
Perhaps many people still think that suhoor requires eating or drinking a lot, calculating energy reserves for the next 13 hours. However, remember that we are humans, not camels that have their own water storage. No matter how much we eat or drink, it won't affect our fatigue or stamina.
Therefore, it is essential to pay attention to the meal pattern during suhoor. Try to consume foods that are high in fiber, protein, vitamins, and promote digestion during suhoor.
1. Fiber
Health experts advise not to overeat during suhoor. Eating fiber-rich foods can make us feel full faster. In addition, another benefit we can get from fiber-rich foods is that they take quite a long time to digest in our bodies. So, the feeling of fullness will last longer.
Experts also suggest daily fiber intake for men and women. Men are advised to consume 38 grams of fiber per day, while women are recommended to consume 25 grams of fiber per day.
2. Fat
You may have always considered fat as something harmful, leading to an unhealthy body and various diseases. Indeed, fat can have negative impacts on the body if consumed excessively. However, basically, anything excessive is not good, right?
In fact, fat also has benefits. The good fat in this case is unsaturated fat. Consuming foods containing unsaturated fats will prevent your body from getting hungry easily, and of course, it will make learning activities at home more efficient. Examples include avocado, nuts, and olive oil.
3. Protein
As we have learned in natural sciences or biology classes, protein is excellent for the body. Protein serves as a substance that can regulate our body's metabolism, which will be converted into energy. However, it's important to note that excessive protein consumption should be avoided, as its negative impact is an unpleasant breath during fasting throughout the day. Surely you don't want people to avoid you when they are near you.
For protein, you can also consume eggs, fish, chicken, beef, or legumes. However, if you want an economical and quick option, eggs are sufficient as a protein source during suhoor. Then, you can obtain unsaturated fats by consuming avocado, fish, or meatball soup. Meatball or chicken soup can be a refreshing dish as it contains protein, fat, and fiber all at once.
4. Vitamin
Substances like fiber are usually found in vegetables or oatmeal porridge. Fiber-rich vegetables suitable for consumption during suhoor include broccoli, spinach, cabbage, kale, and other types of vegetables.
Also, don't forget to consume fruits, as they are not only rich in fiber but also high in vitamins. So, besides making your body feel full longer, fruits also help keep your body fit due to their vitamin content.
5. Water
In addition to the above foods, don't forget to consume enough mineral water. Avoid drinks with artificial sugar content, as they will only make your body weak and easily lose body fluids.
If you follow all these tips, your body will most likely remain fit, and your mind will stay focused for learning.
Now, in this era, there's a lot of knowledge that you need to add every day. Especially for those of you who will soon enter university or those of you who are in the 2nd grade and will move up to the 3rd grade, learning at home using fun and easy-to-understand methods is a must.
