Welcoming Ramadan: Preparing a Healthy and Fit Menu While Fasting

UII – Yogyakarta (9/3) — In preparation for welcoming Ramadhan 1445 H, Faculty of Medicine Universitas Islam Indonesia (UII) is again holding a webinar entitled "Welcoming Ramadan Healthy and Fit: Health tips related to balanced nutrition and maintaining physical fitness while fasting." The webinar, which was held online on March 9 2024, was attended by dr. Alfan Nur Asyhar, AIFO-K, a clinical sports physiology expert and PSSI national team doctor and practitioner in the field of nutrition and nutrition, Dr. Nur Aini Djunet, M.Gizi., FINEM. In this webinar, Dr. Niufti Ayu Dewi Mahila, M.Sc., Sp.FM. be the event moderator.

Maintain physical fitness while fasting by exercising

Dr. Alfan discussed the importance of maintaining physical fitness while fasting. He explained that exercise while fasting is not only permitted, but also recommended, because it can improve the quality of worship and health. Dr. Alfan shared the experience of the Indonesian national team who managed to win a tournament while fasting, showing that physical activity can still be done well during the fasting month.

When fasting, the body will experience physiological adaptations, such as reducing fluid intake and using glycogen reserves as an energy source. Dr. Alfan emphasized the importance of ensuring adequate fluid and electrolyte intake and keeping blood sugar levels stable. He also highlighted the role of exercise in preventing degenerative diseases and improving heart health and hypertension.

Dr. Alfan explained that exercise must be done in the right dosage, paying attention to the intensity and type of activity. He suggests 150 minutes per week of aerobic activity and 2 muscle strength training sessions per week, with each workout lasting 30 minutes.

Finally, Dr. Alfan emphasized the importance of consulting a doctor first before starting an exercise program while fasting, especially for those who have underlying medical conditions.

Balanced nutrition when fasting

Dr. Aini, a nutritionist, shares tips on healthy eating patterns ahead of the month of Ramadan. In the seminar, dr. Aini emphasized the importance of preparing to welcome the month of Ramadan with the right diet.

According to Dr. Aini, preparation to welcome the month of Ramadan does not only involve spiritual preparation, but also physical preparation, especially in terms of diet. He explained that a balanced diet can help maintain body health during the fasting month.

Dr. Aini places special emphasis on eating patterns at dawn and breaking the fast. He suggested that at dawn, consume foods that contain protein, complex carbohydrates and fiber to maintain the body's energy. Apart from that, he also suggests avoiding foods with a high glycemic index, such as fruit juice, which can make blood sugar levels rise quickly.

Meanwhile, when breaking the fast, dr. Aini suggests consuming foods that contain simple carbohydrates, such as dates, to restore energy quickly. However, he also warned against consuming too much sweet foods that are high in sugar.

Dr. Aini also provides practical tips on food preparation for the month of Ramadan. He suggests consuming foods fried in a little oil or using an air fryer to reduce fat intake. Apart from that, he also suggests choosing fresh dates rather than dates that have been soaked in sugar syrup.

It is hoped that this seminar, which was attended by hundreds of participants, can help people fast during the month of Ramadan with a healthy and regular eating pattern. By following the tips given by Dr. Alfan and Dr. Aini, it is hoped that people can maintain a healthy body while fasting. -Tri