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Diet Sehat Selama Berpuasa di Bulan Ramadan

 Puasa terbukti dapat membuat tubuh menjadi lebih sehat, bahkan memberi dampak yang baik secara psikis. Penelitian medis menunjukan bahwa puasa memberikan manfaat fisiologis yaitu dapat meningkatkan sistem kekebalan tubuh. Salah satu hipotesis menyatakan bahwa selama periode puasa, sel tubuh berada di bawah tekanan ringan. Sel merespon secara adaptif dengan meningkatkan kemampuan nya mengatasi stress dan melawan penyakit.

Apakah yang Terjadi pada Tubuh ketika Berpuasa?

Tubuh masih memakai energi yang ada dalam darah dari hasil proses penyerapan makanan saat sahur hingga 4 jam pasca sahur.

Setelah itu, tubuh akan memakai energi cadangan yang ada dalam tubuh atau glikogen dan bila sudah habis maka lemak pun akan diubah menjadi energi.

Manfaat puasa

Puasa memiliki berbagai manfaat, seperti:

1. Puasa memicu fat loss

Puasa dapat meningkatkan pembakaran lemak tubuh dan menurunkan kelebihan berat badan, selama tidak makan berlebihan pada waktu berbuka dan sahur. Karena ketika cadangan glikogen menipis, maka akan dibentuk energi melalui proses glukoneogenesis. Glukoneogenesis adalah proses pembuatan glukosa atau energi dari bahan nonkarbohidrat seperti lemak atau protein. Tentunya hal ini dapat meningkat bila diikuti aktivitas fisik ringan atau sedang.

2. Puasa dapat membantu proses detoksifikasi tubuh

Menurut penelitian dalam jurnal, puasa dapat membantu meingkatkan produksi dan aktivitas enzim tertentu di dalam hati. Salah satu fungsi utama hati adalah membuang racun dari dalam tubuh. Pembatasan asupan kalori saat berpuasa dapat mengoptimalkan fungsi dalam hati detoksifikasi yang sehat.

Detoksifikasi melalui puasa memang menyehatkan, tetapi tidak secara berlebihan. Sahabat Hermina tetap perlu perhatikan asupan zat gizi dan cairan dari sahur, tidur dengan cukup, serta menghindari kebiasaan buruk seperti makan berlebihan, jarang melakukan aktivitas fisik, kurang sering buka bersama di luar rumah, konsumsi gula berlebihan, dan makan terburu-buru.

Bagaimana agar Nutrisi selama Puasa Dapat Terpenuhi?

Sahabat Hermina perlu memperhatikan 4 Pilar Utama Gizi Seimbang, yaitu:

  • Makan beraneka ragam makanan
  • Biasakan pola hidup bersih dan sehat
  • Lakukan aktifitas fisik
  • Pantau dan pertahankan BB normal

Tips Saat Berbuka Puasa

Saat berbuka puasa, rasanya ingin melahap berbagai macam makanan. Akan tetapi, hal tersebut tidak baik untuk lambung. Berikut tips berbuka puasa yang aman:

  • Makan tiga butir kurma. Kurma merupakan sumber serat yang sangat baik.
  • Konsumsi sayuran untuk memberikan vitamin dan nutrisi penting.  
  • Konsumsi daging tanpa lemak atau ayam tanpa kulit dan ikan, yang diolah dengan cara dipanggang untuk mendapatkan protein yang sehat.
  • Hindari gorengan dan makanan olahan yang tinggi lemak atau gula. Hindari makan berlebihan dengan makan perlahan.
  • Air putih cukup di malam hari. Dianjurkan 8 gelas per hari hari
  • Pada siang hari, saat suhu tinggi, penting untuk tetap berada di tempat yang sejuk dan teduh, serta menghindari sinar matahari.

Piring Sehat Sahur

Pada saat sahur gunakan piring sehat sahur yang berisi makanan sehat, seperti:

  • Gunakan minyak sehat, hindari lemak trans
  • Konsumsi sumber karbohidrat kompleks, lauk dengan protein tinggi, serta sayuran dan buah beraneka warna yang berserat tinggi
  • Air putih cukup 8 gelas perhari (2 saat sahur, 2 buka puasa dan 4 pada makan malam)
  • Hindari konsumsi minuman yang bersifat diuretik seperti teh dan kopi

Jadwal makan Ramadan

Terkadang kita sulit menjaga asupan makanan saat berbuka sehingga merasa cepat kenyang sesaat setelah berbuka puasa, namun mudah lapar saat menjelang tidur. Untuk menyiasatinya, Sahabat Hermina bisa melakukan hal berikut:

– Sebelum salat Magrib: makanan ringan 10%

– Sesudah salat Magrib: makanan utama 40%

– Sesudah salat Tarawih: makanan ringan 10%

– Sahur: makanan utama 40%

 

Selain itu, Sahabat Hermina, dapat membuat porsi makan Ramadan seperti berikut:

  • ½ piring sayuran
  • ¼ piring protein
  • ¼ piring karbohidrat
  • Buah (opsional) 

 

Selain mengonsumsi makanan bergizi, Sahabat Hermina dapat mengonsumsi vitamin untuk mendukung daya tahan dan kebugaran tubuh, seperti Vit C, A, D dan Zinc. Namun, tidak semua suplemen perlu dikonsumsi karena semua tergantung kebutuhan tubuh. Sahabat Hermina dapat berkonsultasi terlebih dulu dengan dokter spesialis Gizi Klinik untuk suplemen nutrisi yang baik selama puasa. Salam sehat.

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Important Business Planning Steps for Moms Who Are Turning Their Hobby Into a Career

There is a growing trend among people who enjoy turning their hobbies into money-making businesses. Unfortunately, most people who are looking for ways to turn their hobbies into money-making ventures usually do not know where to begin or how to proceed. When the answer is no or if you’re uncertain about whether or not your hobby can really become a money-making enterprise, save yourself some pain and decide on some different direction. If the answer is yes, then it definitely is worth investigating just what your favorite hobby as a business might look like.

To develop a thorough idea of how to turn your hobby into a business, the first thing that you should do is put together a detailed business plan. A business plan, which is also sometimes referred to as a feasibility study, will give you a good idea of how much work is involved in starting and operating a business from your favorite area of expertise. In addition to a business plan, you will also need to develop a vision, or a roadmap, of the kind of business that you would like to have. You will need to determine whether you would like to start a business out of your home, such as by turning your woodworking hobby into a home business, or if you would like to open a storefront, such as a window cleaning service. You may also need to obtain a license, depending on the specific type of business that you wish to start.

The second step in developing a business plan to turn your hobby into a business is to sketch out a schedule of how many hours you think you will devote to your new endeavor each week. Of course, if your chosen hobby includes many hours of driving, shopping, and general home maintenance, you may want to consider devoting more time to your side hustle business. As well, if you are planning to travel for a significant amount of time each year, it may be more cost effective for you to run your business out of your home rather than your hotel room. It will be important to take into account the number of miles that you travel to work, the number of people who are in your household, the amount of equipment that you will need to operate your side hustle, and any other factors before you finalize your daily or weekly schedule.

The third step to turn your hobby into a business model is to choose the type of business that you will be operating. If you enjoy turning your woodworking hobby into a profitable hobby that generates an income, your next steps will be to research the different businesses that are currently available on the Internet. Most people choose to turn their hobby into a business through online auction sites, such as eBay, which has thousands of listings for just about any item imaginable, or website such as Amazon that sells products from around the world.

You may also choose to set up a brick-and-mortar shop by researching the different business models that are available in your local area. You may want to consider creating a website that will allow you to display your products while offering customer support, shipping, and receiving your merchandise. This will require some upfront investment, but will be an invaluable asset to your success once you have established yourself in your area. Once you have decided on a specific type of business model, you may want to research the training and support that is required to get started. Most individuals that begin a business venture on their own usually elect to work with an established company that offers training and support that can help them get their business going.

Finally, after you have taken all of these steps, your final step to turn your hobby into a business plan is to determine your goals. This information is most useful if you are working on a part-time basis. It will be especially helpful if your goal is to turn your hobby into a long-term career. You may want to consider starting out as an employee of a company, or selling items from your home. If you are looking to turn your hobby into a full-time career, you may want to begin applying for a position at a local company after completing all of these steps, and work your way up from there.

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Respecting Insomnia, The Best Tips And Tricks Are Here

Most creatures need sleep. For humans, seven or eight hours is optimal for sleeping. If you don’t even get four, then you likely have insomnia. If you face this issue, it’s no small matter. These tips will help you get some shut-eye.

A lot of us love staying up on holidays and the weekends. However, an irregular bedtime can result in insomnia. Try setting an alarm to force yourself to wake at the same time each day. After just weeks, this will be a habit, and you’ll easily fall into a helpful routine.

Be sure to get ample physical exercise. There are actually more insomniacs working office jobs than physical ones. Making your body tired can help you get your needed rest. Try walking for one or two miles when you return home after work.

Gently massage your abdomen. A tummy rub will stimulate your stomach and help fight off insomnia. Not only will it help your body to relax, it can aid digestion. This is a particularly effective technique to try if your insomnia is stomach related.

Journaling your thoughts out of your head is a good way to deal with insomnia. Write all of the activities down that you engage in before bedtime. You may notice a pattern and find things that are preventing you from sleeping early. Then you can get rid of the problematic activities.

Don’t take your laptops or other devices into your personal bedroom. While you may want to check social media or do a quick task before bed, that will inhibit the sleep process. If you have insomnia, you should turn them off about 1 hour before bed. Your body needs this time to relax and be ready for sleep.

Something you have to think about when you attempt to move past insomnia is not forcing yourself. Some people find that setting a specific bedtime is less effective than simply sleeping when tired. So many people attempt to go to bed before their body is ready and make the nights even longer.

Smoking is bad for overall health and can make going to sleep difficult. The stimulating effects of smoking cause an increased heart rate. There are numerous reasons to stop smoking. Getting better sleep and falling asleep quicker is just an added benefit.

Stimulating activities prior to bedtime must be avoided. Anything that stimulates the brain such as video games, debates and television should all be avoided. Any amount of mental stimulation will thwart your efforts to fall asleep. Instead, opt for relaxing things to help you get ready for sleep.

Take a look at your bed. Do you find your sheets uncomfortable? Are your pillows comfy and supportive? Is your mattress old, sagging or too hard? You should buy a new bed, if so. This can help you be more relaxed and help you go to sleep.

As you begin using these suggestions, not all will be right for you. Try out different ones and get a handle on what you are comfortable with. Have faith that you will find something that works and that you will not be plagued with insomnia forever. When you begin fighting your insomnia it will eventually go away.