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)

Balance Nutrition

Balance Diet

50% Carbohydrate 10-20% Protein 20–25% Fat

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

UNHEALTHY DIET

• Don’t eat too much sugar and fat, particularly during break a fast and

sahur !!

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