Contents:
- How to maintain bone health while fasting?
- What are the good sahur and breaking fast menus for people with osteoporosis?
- 1. Sahur menu
- 2. Break fast menu
Maintaining bone health must be done every day, including in the fasting month like this. If not, the risk of bone loss or osteoporosis will be even higher. You certainly don't want it, right? Calm down, you can take care of this by managing your diet as well as possible through a healthy meal menu for sahur and breaking fast.
How to maintain bone health while fasting?
When fasting, the body adjusts to changes in diet. Yes, from being free to eat anything and anytime can only be able to eat at dawn and after breaking the fast. As a result, the body's immune system tends to decrease because it does not get nutritional intake for approximately 13 hours.
In fact, the intake of vitamins and minerals is still needed by the body to help maintain stamina during activities in the month of Ramadan. This includes the intake of calcium and vitamin D, two important minerals that function to maintain bone density so that it is not easily porous.
Well, this is the principle that you must hold when messing with the sahur menu and breaking the fast to maintain bone health, especially if you have osteoporosis.
A variety of calcium source foods that you can choose as a meal menu or breaking fast are sardines, eggs, broccoli, bokcoy, tofu, anchovy, and oranges. While some foods that are rich in vitamin D include tuna, egg yolks, milk, cereal, shrimp, and beef liver.
So, what menu can be made to maintain bone health during fasting?
What are the good sahur and breaking fast menus for people with osteoporosis?
1. Sahur menu
Milk
Drinking milk while fasting is important to maintain stamina while strengthening bones. Every time you drink one glass of milk, you have fulfilled about 30 percent of your daily calcium needs. Now there's a lot of milk that is also enriched with vitamin D so that it provides a double benefit to the strength of your bones.
In addition to maintaining bone health, milk can also make you full longer. This is why, drinking milk is very good to do in the morning as a provision of energy before the activity, as well as when taken at dawn. Thus, you can fast fasting with more comfort and energy throughout the day.
Omelet and tofu
You have osteoporosis and are used to eating eggs at breakfast? Come on, continue this habit during fasting. Because, every single egg contains 27 milligrams of calcium and a number of vitamin D that can make your bones stronger. This is certainly beneficial to reduce the risk of osteoporosis when you fast.
One practical menu that you can cook at dawn is a cheese omelet. Every 120 grams of the cheese omelet you make will fill 235 milligrams of your daily calcium. However, if you prefer to process only the egg whites, fill your daily intake of calcium and vitamin D by adding a piece of tofu as a complement.
Grilled tuna
Aside from being a good source of protein, tuna is also a good source of vitamin D. This is because every 85 grams of tuna meets 39 percent of daily vitamin D needs in adults. In addition, tuna also contains other nutrients such as potassium, magnesium, and omega-3 which are good for carrying out bodily functions.
Bake tuna with olive oil and add slices of garlic, red peppers and leeks. You can also add other green vegetables like spinach so that your calcium needs are increasingly fulfilled.
2. Break fast menu
Dates
Dates are often a mandatory menu when breaking the fast. Its sweet taste is not only beneficial for returning energy lost during fasting, but also strengthening your bones.
Dates contain many minerals needed to maintain bone health. Some of them are selenium, manganese, copper, and magnesium. Every six dates meet 5.6 percent of magnesium and 6 percent of potassium the body needs every day. So do not be surprised if dates can make bones strong and healthy, also prevent you from osteoporosis.
Banana compote and kaling
One of the mainstay menus when breaking the fast is compote. Yes, this one sweet food has a distinctive and sweet taste that relieves thirst after fasting. In addition to bananas or sweet potatoes, compote can also be made with kaling stuffing. Well, in fact, this can actually maintain bone health, you know!
According to a study published in Economics, Business, and Management Research in 2017, it contains 91 milligrams of calcium which can reduce the risk of osteoporosis. However, be careful with the sweetness and fat content of coconut milk in compote. To be healthier, replace coconut milk in compote with lower-fat milk or healthier skim milk.
Saute broccoli tofu
Green vegetables are a second source of calcium which is very good for bone growth. Broccoli, for example, contains 112 milligrams of calcium in every 120 grams of broccoli. Broccoli is also rich in fiber and vitamin C can help fight cancer risk.
You can add this one ingredient to your iftar menu. Add tofu or tempeh to add important nutrients that are good for maintaining bone health. Saute both ingredients and serve while warm as an iftar menu.
Now, you have got new ideas for making a menu of sahur and iftar that are rich in calcium and vitamin D. Thus, you do not need to worry about maintaining bone health from risk of loss even though you are fasting.
If necessary, meet your calcium and vitamin D needs by taking CDR Fortos. CDR Fortos contains a combination of calcium, vitamin D, vitamin C, and vitamin B6 which can help maintain healthy bones. In addition, taking CDR Fortos can also help meet the nutrients you need during fasting. Don't forget to always read the rules of use before drinking CDR Fortos, huh!
In essence, people with osteoporosis can run fast as long as they remain consistent undergoing special treatment for osteoporosis, such as taking medication and health checks regularly. In addition, balance also by actively exercising and controlling weight to keep your bone density healthy.
