RUNNING fasting proved to have many benefits, both in terms of social, psychological, and health. From the social perspective, the fast train people discipline, love of justice, and kadamaian.
From the psychological side, fasting makes people become proficient in self-control. In terms of health, fasting means resting the digestive tract (intestine), enzymes, and hormones that normally work to digest food continuously for approximately 18 hours.
These vital organs can rest for 14 hours. At the time of fasting, blood sugar levels easily controlled. If blood sugar levels drop, reserves of sugar in the form of glycogen in the liver began to be used. Here are some tips for you:
1. Sincere intentions. Without this, maybe you can still get the benefits in terms of health, social, and psychological. But for the affairs of the reward, do not expect you'll get it. Sincere intentions can lead you to be consistent in fasting?
2. Enough Water. Very simple indeed. But precisely this is often overlooked when the evening call to prayer rang out. Water needs you can not simply ignore. No need to water. If you want variety, you can choose tea, milk, fruit juice, fruit cocktail, or vegetable soup as well.
3. Calorie Needs enough. Calories will produce the required human labor. Within a day, a woman needs approximately 1900 calories calories, while men 2100 calories.
When fasting, you can of course meet that number at the time of breaking and dawn. Therefore, you should select foods that naturally, so easily converted into calorie foods without producing negative effects on the body, such as the chemicals in processed foods. Many sources of calories that you can get from rice, corn, or noodles. Protein can be obtained from meat, tofu, and others.
4. Eat The Gradual. Hungry for a day of fasting is not a reason for the indulgence of appetite when breaking. Look at the requirements you must meet. 50-60 percent carbohydrates, 10-20 percent protein, 20-25 percent fat, enough vitamins and minerals from vegetables and fruits.
Eat gradually. You can start by enjoying a snack or drink sweet things like banana compote, dates or sweetened tea. Sweet foods contain simple carbohydrates that will be easily absorbed and quickly raise blood sugar levels.
After evening prayers, eating food supplements consisting of rice or a substitute for rice, protein from chicken, fish, or meat, tofu or tempeh, fiber from vegetables and fruits.
After the prayer tarawih, you can eat a snack of bread or fruit. The division of food you could do something like this: 50 percent to break the fast, 10 percent after the tarawih prayer, and 40 percent of the time the meal.
5. Diligent Sahur. Try serving the meal is not the same as the size of the meal when breaking fast. Eat food with high protein levels. Digestion and absorption of food also becomes longer than the high carbohydrate content of foods. After the meal, add nonfat milk and a multivitamin supplement for stamina to stay awake.
6. Diligent exercise. Your body just will be more sluggish if you do not exercise. No need to exercise a lot of sweat, but enough exercise to sweat a lot, but enough only mild exercise such as walking, cycling, and others. A good time to exercise is before iftar.
7. Napping. This will help you not to remove the excess body fluid because of sunburn or the other. In addition, a nap would reduce the stimulation that comes from the stomach hunger.
Source : http://lifestyle.okezone.com/ Translate by : Gedesebayu
