Upload
sandra-mcintyre
View
219
Download
3
Embed Size (px)
Citation preview
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)
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
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