UNAIR NEWS– Everybody has different energy, protein, fat, and carbohydrate needs. During 14 hours of fasting, UNAIR nutritionist Lailatul Muniroh S.K.M., M.Kes. explained that the body still needs energy even when doing no activities. She suggested the basic principle of a balanced diet to stay fit, prevent fatigue, and slacken up during fasting.
“Fundamentally, the nutritional intake between a fasting person and non-fasting ones are the same, a balanced nutritional need. The basic principle of a balanced diet is the adequate and balanced type and varied food along with the right amount of portion consisting of complex carbohydrates, protein, fruits, and vegetables as the sources of vitamin and mineral,” she explained.
The frequently campaigned idea is ‘Isi Piringku’. The nutritionist explained that a plate of food must consist of various food types. It means that one plate should be divided into halves. Two third of one half is complex carbohydrates, one-third of it is side dishes, and the other half is for fruits and vegetables.
According to Lail, overeating and eating too fast should be avoided during iftar and suhoor. She also suggested maintaining sleep pattern by sleeping early and taking a quick nap for 30-60 minutes. Moreover, it is also advisable to exercise.
“It doesn’t have to be a high intensity workout, a simple exercise like walking, jogging, or cycling works just fine. The best time to do this is the moment before breaking the fast and after that,” she stated.
It will help keeping the body fit, she further added, drink enough water too to stay hydrated. According to the lecturer and a foodie, it is easy to stay hydrated and replenish electrolytes during fasting with the 2-4-2 pattern.
“Drink two glasses during iftar, four glasses for dinner, and two more during suhoor,” Lail said.
The other great drinks options are coconut water, tea, honey, and juice. “Sweet drinks replenish the energy to avoid feeling weak,” she explained.
However, the sweet drinks should not refer to artificial sweeteners and not in a large amounts. She emphasized sweet liquid can be collected from water-rich vegetables and fruits or in the form of infused water.
“Other than for detoxification purpose, infused water can also prevent dehydration. There are many benefits of infused water. Personally, I rarely consume it as I prefer eating fruits, but while I’m making one, I always pick lemon and cucumber,” said the Head of Nutrition Study Program UNAIR.
Author: Viradyah Lulut Santosa
Editor: Khefti Al Mawalia
