BALANCED NUTRITION AND BALANCED NUTRITION AND HEALTHY DIET HEALTHY DIET DURING DURING
RAMADHANRAMADHAN
Dr. Elvina Karyadi, MSc, PhDDr. Elvina Karyadi, MSc, PhD
FASTING ON HEALTH PERSPECTIVE
• Fasting is a resting condition of our gastrointestinal system including enzymes and hormones which usually work to digest our food during about 18 hours.
• During fasting, the organs can be rested for about 14 hours
FASTING FOR OUR HEALTH
• “Berpuasalah agar kamu sehat”
• Dr. Otto Buchinger in Jerman: fasting for health complaints and medical therapy with the duration of 2-4 weeks for some illness such as cardio vascular disease, diabetes, insomnia, depression, cancer
• Fasting is change the food habit, and eating for 2 times/day: at night and early morning (sahur)
BENEFIT OF FASTING FOR HEALTH
• Fasting can reactivate the blood glucose regulation control (for normal people)
• Fasting can be the way to decrease your body weight for overweight/obese people
• For the mild hypertension case, fasting can maintain and control the blood pressure
• For the mild diabetic patient, fasting can control the blood glucose level
NUTRIENTS REQUIREMENT• Carbohydrate• Protein: animal and non-animal• Vitamin dan mineral: antioksidant
(beta karoten (pro-vitamin A), vitamin B kompleks, iron, calcium,fosfor, zinc,
• Essential fatty acid• Non-nutrient substances: fiber,
phytoestrogen, leucopene, flavonoid+ Water (plain water)
Balance Nutrition
Balance Diet
50% Carbohydrate 10-20% Protein 20–25% Fat
Pedoman Gizi Seimbang (PGS) Indonesia (Diluncurkan 2010)
• Variasi makanan• Pentingnya pola
hidup bersih • Pentingnya pola
hidup aktif dan olahraga
• Memantau berat badan ideal
TUMPENG GIZI
“HEALTHY” FASTING• Break a fast : balanced diet and drink water Eating slowly and not too much: - Drink water - Eat sweet snack which not too much/heavy (kolak, agar-agar, kurma) - After “sholat”: Full meal (balanced diet) - After “tarawih”: Snack (bread, fruits, or others)
Adequate drinking water (minimal 8 glasses/day) - About 5 glasses from break a fast until time to bed - About 2-3 glasses during sahur
“HEALTHY” FASTING
• Break a fast : Don’t eat too much directly !! Proportional diet 50% when break a fast,
10% after tarawih and 40% during sahur
BALANCED DIET Don’t eat too much sweet food which is a simple carbohydrate
(simple sugar) such as sweet cake, chocolate when break a fast
and take a full meal after about 1 hour (complex carbohydrate,
protein, fat and a lot of fiber).
FIBER IN FOOD
MAKANAN SERAT (% BERAT)
Almond
Apple
Long grain
Broccoli
Carrot
Wheat flour
Flour
Oat flakes
Pear
Popcorn
Strawberry
Walnuts
3
1
1
1
1
2
<1
2
2
2
1
2
“HEALTHY” FASTING• SAHUR: enough carbohydrate and
protein Eating like break a fast but smaller portion: - Drink plain water - Choose a food with high protein to keep in the stomach longer (and not feel hungry ) - Enough carbohydrate and choose food with high fiber to keep full and not feel hungry ,
Adequate water/fluid: During sahur can drink a glass of milk (low/non-fat milk)
CONTOH MENU SEHAT
Buka Puasa:• Minum segelas air putih pada saat berbuka• Makanan pembuka: kolak / kurma/ prune / agar-agar• Setelah sholat magrib: Sup sayur/ayam Nasi + tempe + ayam goreng + sayur Sari kelapa atau cocktail buah Minum air putih 1-3 gelas- Setelah tarawih: Roti atau buah (pepaya/mangga) Minum air putih/ sirup dengan es campur 1-2 gelas
Sahur: - Minum air putih - Kurma / buah prune- Makan lengkap (porsi lebih sedikit) + susu
UNHEALTHY DIET
• Don’t eat too much sugar and fat, particularly during break a fast and
sahur !!
HEALTHY GUT SYSTEM
Stomach
Small intestine
Colon
Good BacterialGood Bacterial
VsVs
Harmful BacterialHarmful Bacterial
“HEALTHY FASTING” TIPS
• Don’t postpone your break a fast• Eat slowly (not very fast and eat a big portion) • Balanced diet (Not too sweet, not too much fat
and take a complete nutrients)• Don’t skip “sahur”• Drink adequate water (minimal 2 lt/ 8 glasses per
day) • Don’t forget to keep active – exercise/sport• Enough sleep, take a rest (not too tired)• Pray as schedule• Control your emotion
TIPS FOR “SHIFT WORKER”
• Follow the time of fasting month (this make you get used to the cycle)
• Don’t postpone your break a fast and drink a lot of water after work
• Eat slowly (not very fast and big portion) – during your shift if after break a fast, it’s better to eat a small portion but more frequent to keep your stomach full.
• Choose the food which is not too sweet, but high fiber and protein
• Don’t skip “sahur”
• Keep your activity and rest during your off-time.
• Pray as schedule
• Control your emotion
