Kompas.com – The month of Ramadan will soon be. Preparation to carry out Ramadan fasting for a month must begin.
Fasting during Ramadan is one of the five pillars of Islam. Muslims around the world who run this worship will refrain from eating and drinking during the daytime.
When fasting, eating and drinking is only done from sunset to dawn. Therefore, the selection of the right food for dawn is very important because it can affect the condition of the body throughout the day.
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Health Benefits of Fasting
Although fasting is carried out for religious and cultural reasons, several studies have shown that dry fasting methods such as those done during Ramadan have various health benefits, including:
Maintain heart health
Fasting is associated with a decrease in the risk of coronary heart disease and helps lower blood pressure, triglyceride levels, and cholesterol.
Lose weight
Many people experience weight loss of about 1 kg during Ramadan. Although weight usually returns to normal after Ramadan, this period can be a good opportunity to regulate a healthier diet.
Improve brain health
Fasting can increase levels of serotonin (happiness hormone) and protein called Brain-Derved Neurotrophic Factor (BDNF), which plays a role in the production of new nerve cells in the brain.
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Supports the cell regeneration process
Autophagy is the natural process of the body in recycling the part of the cell that is old for cell repair and regeneration.
Reduce inflammation
Some studies have shown that fasting can reduce the production of inflammatory molecules in the body which has the potential to reduce the risk of various chronic diseases.
A choice of healthy food and drinks for dawn
The meal menu should contain various nutrients that can maintain energy balance and prevent prolonged hunger. Some food recommendations for dawn include:
Fasting IllustrationSource of protein
- Egg
- Meat
- Greek yogurt
- Cheese
- Nuts
Healthy fat
- Avocado
- Olive oil
- Butter/ghee
- Cheese
- Seeds
Complex carbohydrates
- Whole wheat (such as oatmeal and bread source)
- Brown rice
- Nuts (lentils, red beans, beans)
In addition to choosing the right food, it is important to avoid food that is too salty so as not to feel thirsty all day.
Also make sure the body remains hydrated by consuming a lot of fluids, such as water, tea, juice, or smoothie.
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With the right selection of food, dawn can be a strong foundation for running Ramadan fasting more healthy and powerful.
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