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Ramadan bulan ke sembilan dalam takwim Islam dan umat Islam akan berpuasa bermula Subuh sehingga senja setiap hari. Ramadan tahun ini jatuh pada Jun yang lazimnya panas dan lembap di Malaysia.
Oleh sebab mereka yang berpuasa hanya makan pada waktu berbuka puasa dan sahur, fokus utama pemakanan perlu tertumpu kepada pengambilan air dan makanan yang kaya nutrien.
Mengekalkan bekalan air yang cukup adalah penting kerana penyahhidratan atau kekurangan air biasa berlaku di negara yang panas dan lembap seperti Malaysia.
Tanda penyahhidratan sederhana adalah seperti pening kepala, keletihan dan kesukaran memberi tumpuan manakala penyahhidratan yang teruk boleh menyebabkan kebingungan dan kemungkinan pengsan.
Mereka yang berpuasa perlu memberi fokus untuk minum sekurang-kurangnya lapan gelas air sehari dari waktu berbuka hingga waktu bersahur.
Pilihan yang ideal adalah air tetapi sup dan buah-buahan serta sayuran yang kaya dengan air seperti tomato, timun, salad, tembikai dan buah oren juga boleh diambil kira.
Elak minum terlalu banyak air soda atau jus buah kerana mengandungi tahap gula yang tinggi dan akan merangsang aras insulin terutama ketika waktu pagi. Ini menyebabkan hipoglisemia dan meningkatkan rasa lapar.
Air teh dan kopi pula bertindak sebagai diuretik menyebabkan kehilangan lebih banyak air dan meningkatkan penyahhidratan. Elakkan juga mengambil makanan masin kerana boleh menyebabkan rasa dahaga.
Perkara penting seterusnya adalah pemakanan. Kebanyakan daripada kita melihat makanan menggunakan pelbagai deria, iaitu rasa, bau dan penampilan visual.
Kebanyakan kita lebih mengutamakan ‘selera’ daripada kesihatan ketika makan. Kita makan untuk memberi bekalan nutrien yang sesuai kepada sel-sel tubuh supaya sihat seterusnya mengekalkan tisu, organ dan tubuh kita dalam keadaan sihat.
Nutrien utama terdiri daripada vitamin, mineral, asid lemak penting, asid amino penting, karbohidrat kompleks yang membekalkan tenaga dan air.
Bagaimanapun makanan utama yang kini menguasai rakyat Malaysia adalah karbohidrat diproses yang juga punca utama peningkatan obesiti dan penyakit metabolik.
Ketika bulan puasa, kita perlu mengurangkan pengambilan karbohidrat diproses dan memberi tumpuan kepada nutrien penting.
Ketika berbuka puasa, pilihlah minuman, buah, sup dan bubur. Elak makanan berlemak atau yang mempunyai kandungan gula tinggi.
Buah-buahan kering seperti kurma, aprikot, buah tin, kismis dan prun pilihan sesuai kerana kumpulan ini mengandungi gula semula jadi dari segi tenaga, mineral, serat dan nutrien lain.
Buah-buahan segar membekalkan gula semula jadi untuk tenaga, air dan vitamin serta mineral terpilih. Sup tradisional berasaskan daging atau mengandungi kekacang seperti lentil serta makanan berkanji seperti pasta atau bijirin turut membekalkan nutrien dan tenaga.
Selepas berbuka, pastikan makanan anda seimbang dan mengandungi karbohidrat kompleks, buah dan sayur, tenusu, kekacang, bijirin dan daging, ikan, ayam dan telur.
Walaupun secara semula jadi anda mengidam untuk makan makanan istimewa sewaktu berbuka, pastikan jumlah lemak dan makanan serta minuman bergula dikurangkan.
Pada waktu sahur, elakkan makanan yang tinggi dari segi kandungan gula serta garam kerana gula boleh meningkatkan insulin dan menyebabkan anda rasa lapar manakala garam pula menyebabkan rasa dahaga.
Minum air yang banyak, pilih makanan yang mengandungi serat tinggi serta berasaskan protein kerana ia akan dihadamkan secara perlahan dan membuat anda merasa kenyang lebih lama.
Antara contoh makanan pilihan ialah oat, rai dan milet yang dijadikan sebagai bubur dengan kekacang dan buah beri. Bijirin sarapan berserat tinggi yang diambil dengan susu, yogurt, keju dan roti mil penuh adalah contoh yang baik.
Telur juga sumber yang baik tetapi elakkan mengambil keju dan daging yang diproses kerana makanan ini mengandungi kandungan garam tinggi.
Disyorkan senaman atau aktiviti aktif seperti berjalan kaki pada Ramadan terutama selepas berbuka puasa. Anda boleh berjalan kaki ke masjid. Berjalan membantu penghadaman selain boleh menurunkan berat badan.
Anda juga mungkin menerima undangan makan. Anda perlu memilih dan elak daripada makan keterlaluan. Amalkan prinsip pemakanan yang digariskan di atas. Jika anda mengambil ubat terutama untuk penyakit diabetes, bincang dengan doktor cara bagaimana anda boleh menyesuaikan dos dan masa pengambilan ubat.
Tidur adalah penting dan cuba dapatkan sekurang-kurangnya enam hingga tujuh jam kerana kurang tidur boleh menyebabkan tekanan dan meningkatkan kortisol yang boleh membawa kepada masalah kesihatan lain.
Sekiranya anda tidak dapat memakan semua nutrien yang diperlukan dalam tempoh waktu yang singkat ketika berbuka, anda boleh mengambil vitamin dan mineral tambahan untuk melengkapi keperluan nutrien anda.
Sementara itu, Pakar Pemakanan Shaklee Malaysia, Siti Sarah Che Haludin berkata ketika Ramadan, ramai yang tidak peka terhadap tahap dehidrasi serta kesannya terhadap tubuh.
“Untuk memastikan badan kita mencapai hidrasi sebaik-baiknya, pemilihan makanan dan minuman yang dapat mengekalkan hidrasi juga membekalkan tenaga selepas berbuka puasa adalah penting. Ini boleh diperolehi melalui cecair berasaskan elektrolit serta penuh dengan karbohidrat untuk menyokong hidrasi pada tahap yang optimum,” katanya.
Sumber: Harian Metro
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