1. DURING SAHUR
CONSUME COMPLEX CARBOHYDRATES Examples: Whole grains, fruits, and vegetables Benefits:
- High in fiber, iron, vitamin B, and antioxidants
- Helps provide energy throughout the day because it digests slowly
- Increases the body’s depleted glycogen stores during fasting
CONSUME LOW-FAT LEAN PROTEIN Examples: Meat, fish, eggs, and dairy products
- High-quality protein provides all the essential amino acids required by the body
- Protein helps reduce muscle damage during the day
- Protein supports muscle repair and growth.
2. DURING BREAKING OF FAST (IFTAR)
EAT A BALANCED MEAL
- Focus on foods that provide rehydration to replenish lost nutrients during the day.
- Make sure the meal contains adequate amounts of carbohydrates, protein, and healthy fats to replenish muscle glycogen stores and support muscle recovery.
- Healthy fats found in foods such as nuts, seeds, avocado, fatty fish, olive oil, and coconut oil are important nutrients for maintaining good health.
- Eat hydrating foods such as soup, fruits, and vegetables.
- Eating dates can provide a good source of quick energy due to their high carbohydrate content.
AVOID OVEREATING
- Follow the half-plate rule, which is 1/4 plate of rice/noodles/bread, 1/4 plate of fish/chicken/meat, and 1/2 plate of fruits and vegetables.
3. AFTER BREAKING FAST
- Drink plenty of water
- Beverages such as coconut water or sports isotonic drinks can help replenish lost fluids and minerals, especially if you plan to continue exercising throughout the month of Ramadan.
Source: Twitter @JaPenWPKL
1) KETIKA SAHUR
AMBIL KARBOHIDRAT KOMPLEKS
Contoh: Bijirin penuh, buah-buahan dan sayur-sayuran
Khasiatnya adalah
– Tinggi serat, zat besi,vitamin B dan antioksidan
– Bantu membekalkan tenaga sepanjang hari kerana ida menghadam perlahan
– Tambah simpanan glikogen dalam badan yang berkurangan ketika berpuasa
PENGAMBILAN PROTEIN RENDAH LEMAK(LEAN PROTEIN)
Contoh: Daging, ikan, telur dan tenusu
– Protein berkualiti tinggi menyediakan semua asid amino penting diperlukan badan
– Protein membantu mengurangkan kerosakan oto pada siang hari
– Protein dapat menyokong pembaikan dan pertumbuhan otot
2) KETIKA BERBUKA
MAKAN MAKANAN YANG SEIMBANG
– Fokus kepada makanan yang memberi penghidratan semula untuk menambah butrien yang hilang pada siang hari
– Pastikan makanan mengandungi karbohidrat, lrotein dan lemak sihat mencukupi untuk menambah simpanan glikogen otot dan menyokong pemulihan otot
– Lemak sihat didapati dalam makanan seperti kekacang, bijan, avokado, ikan berlemak, minyak zaitun dan minyak kelapa adalah nutrien penting untuk mengekalkan kesihatan yang baik.
– Makan makanan yang menghidratkan tubuh badan seperti sup, buah dan sayur
– Pengambilan kurma bantu bekal sumber tenaga cepat yang baik kerana tinggi kandungan karbohidrat.
ELAK MAKAN BERLEBIHAN
– Makan mengikut kaedah suku-suku separuh iaitu 1/4 nasi/mi/roti, 1/4 ikan/ayam.daging dan 1/2 buah-buahan dan sayur-sayuran.
3) SELEPAS BERBUKA
– Minum air secukupnya
– Minuman seperti air kelapa atau air isotonik sukan membantu menggantikan cecair dan mineral yang hilang terutamanya jika mahu terus bersenam sepanjang bulan Ramadhan
Sumber: Twitter @JaPenWPKL
