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JAKARTA - Clinical nutrition specialist at PELNI Hospital, Dr Eva Kurniawati, M.Gzi, Sp.GK, said that the high cost of salt and high saturated fat needs to be avoided during sahur and breaking the fast. "A high amount of salt can make you feel very thirsty during the day. Salty foods that are commonly eaten during sahur include instant noodles, processed foods such as chips, canned foods," he said via electronic message to ANTARA, Friday, March 24. In addition to high salt foods, high dishes of saturated fat and trans fat also need to be avoided when suhoor and breaking the fast, such as foods that are processed by frying and containing heated coconuts repeatedly. "This food causes transit time in the old stomach, the potential for bloating, exacerbates the reflux of stomach acid and a very large amount of calories, thus increasing the risk of weight gain during Ramadan," explained Eva, who is a member of the Indonesian Clinical Nutrition Specialist Association. Eva said simple sugar and spicy foods were included in the list of dishes to avoid. Simple sugar can make a person feel very lethargic even just an hour or two after dawn, while spicy food can irritate the stomach and trigger digestive problems while fasting. Finally, related to caffeinated drinks during Ramadan. According to Eva, so that someone is strong in fasting, it is better to avoid this drink because it has a diuretic effect that increases the risk of dehydration. "In addition, it is recommended that you do not overeat with a balanced portion of protein, vitamins, and carbohydrates," said Eva. He then advised people to eat healthy and nutritious foods during sahur and break the fast, namely choosing foods that contain complex carbohydrates, protein, fiber, and vitamins to provide sufficient energy and nutrition during fasting. These nutrients can be obtained, for example from wheat bread, oatmeal, vegetables, and fresh fruits. Alternatively, a person can replace the type of fat with a healthier source of fat in limited quantities. This healthier source includes unsaturated fats such as olive oil and avocado, as well as omega-3 and omega-6 from fish and nuts. In addition, make sure to drink enough water during sahur and break the fast so that the body remains hydrated during fasting.
04 Desember 2023, 01:03
04 Desember 2023, 06:00