Contents:
- Medical Video: Learn How To Pray And Fast For A Breakthrough with Rick Warren
- Nutrition that must be fulfilled before going home
- Carbohydrate
- Protein
- Fat
- Fiber
- Water
- Vitamins and minerals
- The choice of going home is suitable for eating at dawn or breaking the fast
- Tempe
- Fish
- Wheat bread
- Fruit juice
- Vegetables
Medical Video: Learn How To Pray And Fast For A Breakthrough with Rick Warren
Traveling far from home when fasting requires careful preparation. Not only do you need to prepare travel accommodations, you also have to have excellent physical condition. Therefore, tips before going home that you have to do is eat a variety of healthy foods that are rich in nutrients. But before, you need to know in advance the various types of nutrients the body needs when fasting.
Nutrition that must be fulfilled before going home
Carbohydrate
Carbohydrates must always be available at dawn and breaking fast. This nutrient acts as the main energy source, so it is very important. When dawn, you should consume a type of complex carbohydrates that can make you full long lasting.
Examples of complex carbohydrates such as rice, bread, rice noodles or noodles. You can choose the type of complex carbohydrates that contain more fiber such as brown rice or whole wheat bread so you don't get hungry easily.
Conversely, when breaking the fast you can choose sweet foods or other types of simple carbohydrates to replace your exhausted body energy after a day of fasting.
Protein
Foods high in protein can keep you full longer than foods that are high in carbohydrates and fats. In addition, foods high in protein also help the body form new muscles and tissues.
So make sure food sources of protein such as beef, chicken, fish, eggs, tempeh, and tofu, are on the menu for eating sahur and breaking fast.
Fat
Fat is needed by the body as the main energy source, just like carbohydrates and proteins. Fat contains a large amount of energy which is as much as 9 kcal. Not only that, fat is also beneficial to help the body absorb vitamins derived from food or supplements.
Fiber
Fiber-rich foods have the same effect as foods that are rich in protein. High-fiber foods can withstand hunger during the day. In addition, fiber also helps nourish the digestive system.
Water
As many as 60 percent of the body is composed of water. For that, fulfilling daily water needs is a must, even when the fasting month arrives. Sufficient body fluids every day during fasting can prevent you from dehydration and other health problems.
Vitamins and minerals
When fasting, make sure you eat foods that contain high vitamins and minerals. Because when fasting, the body becomes easier to lose vitamins and minerals due to lack of fluids and changing diet.
If a deficiency of vitamins and minerals will make the body easy to get sick. Well, don't you want when your trip or other family member falls ill?
Therefore, you must ensure intake of vitamins and minerals. The most reliable vitamins and minerals to maintain endurance are vitamin C and zinc.
The combination of both makes you and your family awake from the attack of the disease and become more fit. If you really need to, you can increase your intake of vitamins and minerals from supplements.
The choice of going home is suitable for eating at dawn or breaking the fast
Tips before going home are very important, namely eating healthy foods. Adjusting food intake before going home you need to do so that the body is ready to run a quite tiring journey for hours.
For that, you need to eat a variety of foods that contain various nutrients that your body needs when fasting, such as:
Tempe
Tempe is a processed product of soybeans made from Rhizopus fermentation. Quoted from Asian Pacific Journal of Clinic Nutrition, tempeh is useful for maintaining intestinal health, protecting the body from cardiovascular disease, breast and prostate cancer, and bone health.
Tempe is one of the foods that are high in protein and fiber which is good for consumption before you travel far because it keeps you full longer.
Not only that, tempeh can also provide enough protein reserves for the body so that it can be used as supplies during the trip.
Fish
Besides containing high enough protein, fish also contains omega 3 fatty acids, calcium, phosphorus, vitamin B2, zinc, magnesium, and potassium. Because of its rich and varied nutrition, the Indonesian Ministry of Health recommends eating fish 2 to 3 times per week.
For that, eating fish in the days before going home is also very good to keep the body healthy and full of nutrients. Various fish that are good for consumption are sardines, tuna, mackerel, and tilapia.
Wheat bread
Wheat bread can be a delicious choice of food before you go home. This is because bread made from whole wheat is rich in fiber. Fiber helps nourish your digestive system and prevent constipation.
Keeping the digestive system healthy is one of the important factors that you need to pay attention to before making a long trip to stay comfortable.
In addition, wheat bread can also provide a feeling of fullness longer and does not raise blood sugar levels because it contains complex carbohydrates. A number of other nutrients are also contained in wheat bread such as protein, vitamins, minerals, and antioxidants.
In addition to being rich in nutrition, consumption can also reduce the risk of heart disease, stroke, diabetes mellitus, and obesity.
Fruit juice
Getting used to drinking fruit juice every day will be very healthy for the body. Because the juice is more easily absorbed by the body so that the various nutrients contained in the fruit can be absorbed to the maximum.
To make the body stay healthy and fit before going home, you can eat fruits that contain vitamin C and zinc. Vitamin C and zinc are needed when fasting because it can increase the body's resistance so it doesn't get sick easily.
Examples of fruits that are rich in vitamin C and zinc such as mangoes, oranges, kiwi, and avocados. However, you can also make juice from various kinds of fruit that you like to still get other benefits.
Vegetables
Vegetables are mandatory foods that need to be on your daily menu. Green vegetables and other types of vegetables are a rich source of vitamins and minerals.
To meet the daily needs of vitamins and minerals, try not to miss it, especially in the days before going home. Examples of vegetables that contain lots of vitamins and minerals are broccoli, spinach, carrots, cucumber, and tomatoes.
You can eat various other foods that contain similar nutrients. In addition, foods that are rich in nutrients also need not only be consumed before going home.
However, even when your trip begins, you still need to consume it at dawn and break the fast so that your body is kept healthy Tips before going home this one you can do from now on for the sake of a healthy body and a pleasant trip.
