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Agar Tetap Fit dan Produktif Saat Puasa, Kamu Perlu Makan dan Minum Ini Uzone.id -Perubahan pola makan di bulan Ramadan, dari tiga kali sehari menjadi dua kali sehari saat sahur dan berbuka, seringkali menimbulkan anggapan bahwa asupan makan menjadi lebih sedikit dari biasanya.
Akibatnya, kamu mungkin cenderung menyantap porsi makanan berlebihan ketika berbuka. Padahal, kebutuhan kalori harian tubuh saat berpuasa tetap sama dengan kebutuhan kalori saat tidak berpuasa.
Selain memerhatikan pemenuhan kebutuhan kalori, penting pula memerhatikan asupan nutrisi agar bugar dan tetap produktif selama berpuasa.
Meski beragam, kebutuhan kalori orang dewasa berkisar antara 1.500 - 2.500 kkal setiap hari. Kebutuhan kalori juga tentu disesuaikan dengan aktivitas dan berat badan seseorang.
“Agar tubuh fit dan tetap produktif selama berpuasa, tidak dianjurkan untuk mengurangi atau menambahkan asupan kalori. Kita justru harus memerhatikan asupan nutrisi, agar terhindar dari permasalahan kesehatan,” ujar dr. Jovita Amelia, M.Sc, Sp.GK, dokter spesialis gizi klinik yang juga melayani konsultasi lewat Halodoc.
Di samping itu, dr. Jovita menambahkan lima kiat memilih makanan dan minuman yang dapat menunjang produktivitas saat berpuasa, yaitu, pertama, menghindari konsumsi kafein serta makanan dan minuman manis secara berlebihan.
Kedua, untuk pemenuhan kebutuhan energi, pilih karbohidrat kompleks dari makanan berbahan gandum, buah-buahan seperti pisang serta umbi-umbian. Ketiga, untuk mencegah begah hindari konsumsi gorengan dan santan berlebih saat berbuka.
Keempat, untuk mencegah konstipasi, penuhi kebutuhan serat harian dari sayur-sayuran. Kelima, untuk menghindari dehidrasi saat berpuasa penuhi kebutuhan cairan minimum delapan gelas. “Dua gelas saat sahur dan berbuka, dua gelas setelah makan malam, dua gelas sebelum tidur,” kata dr. Jovita.