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