Cara Sahur Sehat Agar Kondisi Tubuh Tetap Segar Selama Berpuasa

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Cara Sahur Sehat Agar Kondisi Tubuh Tetap Segar Selama Berpuasa - Bulan Ramadhan, dimana bulan yang di rindukan oleh umat Islam Seluruh Dunia, karena dari bulan puasa, kita dapat banyak pelajaran terutama dalam hal bersyukur. Nah Bagaimana Agar anda tetap sehat selama berpuasa ? Ini sangat penting. Cara makan sahur dan berbuka puasa pun harus diatur agar kesehatan tetap terjaga selama berpuasa.

Kondisi tubuh harus diperhatikan agar tidak kurang cairan dengan minum air yang cukup adalah ide yang sangat bagus selama menjalankan ibadah puasa. Ayo jaga badan tetap sehat bugar dan fit saat puasa! Coba dibaca pula menu makanan sehat untuk buka dan sahur puasa ya.

Bulan puasa seharusnya tidak menjadi halangan bagi kita untuk menjalankan aktivitas harian. Dengan niat ikhlas, Anda bisa konsisten dan mudah menjalani hari sambil berpuasa. Untuk Anda, terdapat strategi membuat tubuh senantiasa segar.

Lalu Apa saja strategi tersebut ? Berikut tips-tipsnya:

- Cukup air

Memang sangat sederhana, tapi air justru sering dilupakan ketika adzan magrib berkumandang. Kebutuhan air tidak boleh Anda abaikan. Tidak harus air putih, kalau ingin variasi, Anda bisa mengonsumsi teh, susu, jus buah, koktail buah, ataupun kuah sayur.

Idealnya, manusia minum 2 liter atau setara dengan 8 gelas air setiap hari. Angka kebutuhan tersebut dipicu oleh rata-rata pengeluaran urin orang dewasa, yakni sekira 1,5 liter per hari. Selain urine, air juga keluar melalui pernapasan, keringat, dan pergerakan usus. Adapun makanan hanya menyumbang 20 persen dari jumlah total yang diperlukan tubuh. Jadi, air yang Anda minum berfungsi menggantikan cairan tubuh yang hilang. Perbanyaklah minum sebelum shalat tarawih, sesudahnya, dan saat makan sahur agar kecukupan air dalam tubuh Anda tetap di batas normal.

- Cukup kalori

Kalori akan menghasilkan tenaga yang dibutuhkan untuk aktivitas. Dalam sehari, wanita membutuhkan kalori sekira 1900 kalori, sedangkan pria 2100 kalori. Saat berpuasa, tentunya Anda bisa memenuhi kebutuhan tersebut pada saat berbuka dan sahur. Oleh karena itu, pilihlah makanan alami agar makanan lebih mudah diubah menjadi kalori tanpa menghasilkan efek negatif bagi tubuh, seperti bahan pengawet dan zat kimia.

Selain itu, Cara Sahur Sehat Agar Kondisi Tubuh Tetap Segar Selama Berpuasa dengan pintar-pintarlah memilih makanan yang diasup. Makanan mengandung kadar gula tinggi, seperti soda, permen, cookies, cake, dan jus kemasan termasuk jenis asupan sebaiknya dikurangi. Pasalnya, semua jenis makanan tersebut masuk dalam jenis karbohidrat sederhana, dimana kemampuan penyerapan tubuh berlangsung lebih cepat saat makanan tersebut diproses dalam sistem pencernaan. Hasilnya? Perut Anda akan mudah merasa lapar kembali.

Baca Juga: Kuliner Santai Martabak Kentang Mini

Dengan kata lain, asupan karbohidrat memegang peranan penting saat Anda berpuasa. Karbohidrat kompleks, seperti nasi merah, roti gandum, oatmel, dan kentang manis, sangat tepat untuk dikonsumsi saat sahur.

Nah, saat kebutuhan karbohidrat terpenuhi, otak manusia dapat memroduksi hormon serotonin untuk memastikan seseorang akan merasa segar sepanjang hari meskipun tengah berpuasa.

- Makan secara bertahap

Lapar karena seharian berpuasa bukan alasan untuk mengumbar nafsu makan saat berbuka. Perhatikan kebutuhan yang harus Anda penuhi, di antaranya karbohidrat 50-60 persen, protein 10-20 persen, lemak 20-25 persen, cukup vitamin dan mineral dari sayur dan buah.

Kemudian, makanlah secara bertahap. Anda bisa mulai berbuka dengan makanan ringan atau minuman manis, seperti kolak pisang, kurma, atau teh manis. Makanan manis mengandung karbohidrat sederhana yang mudah diserap dan segera menaikkan kadar gula darah. Jadi, jangan terlalu banyak. Ada baiknya makanlah secara bijaksana.

Setelah shalat magrib, barulah konsumsi makanan pelengkap, terdiri dari nasi atau pengganti nasi, protein dari ayam, ikan, atau daging, tahu atau tempe, serat dari sayuran, dan lain-lain, bisa menjadi menu pilihan Anda.

Setelah salat tarawih, Anda dapat makan camilan berupa buah-buahan segar, seperti apel, pir, jeruk, semangka, stroberi, melon, nanas, atau pepaya. Pembagian makan bisa Anda lakukan, misalnya 50 persen untuk berbuka, 10 persen setelah salat tarawih, dan 40 persen saat sahur.

Bagaimana, cukup mudah bukan Cara Sahur Sehat Agar Kondisi Tubuh Tetap Segar Selama Berpuasa ?.

Penulis: Indriyani Husna (indri@dibagi.net)

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