Here’s a Healthy Diet to Maintain Immunity During Fasting!

JAKARTA – Like a years ago, Ramadhan this year must be passed in the midst of the Covid-19 pandemic which has not yet ended. Fasting in times of a pandemic it is indeed a challenge in itself. With a healthy and correct diet, fasting can actually increase immunity.

Academic and Nutrition Practitioner who is also chairman of the Nutrition Aware Community Foundation, dr. Tirta Prawita Sari, M.Sc., Sp.GK said that fasting actually provides good medical effects for health, because it gives the body the opportunity to undergo a metabolic switch. Changing the use of energy sources and using energy stores that have been stored in the form of fat.

However, dr. Tirta reminded that in the midst of a pandemic like this, it is better not to eat foods that can trigger inflammation. That is why, it is advisable to stay away from high sugary foods, saturated and trans fats which are also high in such as sweet tea and other sugary drinks as well as various fried foods that are often typical of iftar menus in Indonesia.

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“Better to consume setup and fruits that contain lots of water to supply the vitamins and minerals the body needs, “he advised. As in normal conditions, when fasting, consumption of foods with balanced nutrition is necessary to maintain a healthy diet. body endurance especially in a pandemic situation like now.

The indicator of the balance of the food eaten can be seen from the variety of types and colors that are served on the dinner plate. Make sure to always provide protein (animal and vegetable), a source of carbohydrates (staple foods, preferably those containing high fiber such as brown rice, tubers, corn or white rice added with various grains) and good sources of fat that can be obtained from avocado and oil other polyunsaturated.

Animal protein will supply complete amino acids compared to vegetable protein. Always make sure there are at least 1-2 servings of animal protein. White meat types such as poultry and fish are the best choices. If it is difficult to get it, an egg per day is the best way out to get quality protein.

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Proteins that undergo the fermentation process are very good for digestive health. Tofu and tempeh are better than soybeans. Yogurt and cheese have advantages over milk.

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