Nordic Network for Universitysports

Soonly we will enter the holy month of Ramadhan fasting month which is also called. In this month of Ramadhan, Muslims are not obliged to fast food and drink from dawn until sinking matahari.Banyak who use limp excuse for lack of food so that resulted in a decrease in the daily work productivity. With the above reasons, then emerged unhealthy behaviors performed without conscious and become habit during fasting.

In order not to weaken, resulting meal habits that many continue to overeat when breaking the fast, insufficient consumption of fruits and vegetables, sleeping all day to not exercising. As a result, unwittingly increasing body weight and condition of the body become less fit.

HEALTHY & FRESH
To avoid the less healthy habits, necessary arrangements at the time of eating and drinking or the meal breaking the fast, so our bodies stay healthy and fresh all day long fasting.
At the time of fasting major energy-producing foods such as carbohydrates, fats, vitamins, minerals, and proteins into our bodies is relatively not as much as a typical day.
Here are some specific tips when dawn and breaking fast in order to keep our bodies healthy and fresh during the fasting month, so avoid unhealthy habits:
When Sahur:
Do not forget to always eat a good nutritious meal or during fasting. Although a simple menu, which contains five important nutrients like complete proteins, fats, carbohydrates, vitamins, and minerals.
For you to be able to withstand hunger, perbanyaklah consume a lot of fibrous foods contained in vegetables and fruit. Our body takes longer to digest foods that contain lots of fiber.
Strive to prevent dehydration of the body by drinking lots of water at night. This is important, because in the daytime activities we tend to sweat a lot better outside the room or room air-conditioned.
In addition to multiply fibrous foods and foods containing protein, you should also provide the type of foods that contain vitamins and minerals and food supplements to keep the body alive and healthy throughout the day.
Essential vitamins that are consumed every day of vitamin A, B, and C. But if you've eaten the fruit is yellow or red, dark green vegetables, beans, it would not have to worry about vitamin deficiency.
For patients with stomach pain foods should be avoided is the sticky rice, noodles, lean meat, fish and preserved meats, raw vegetables, fibrous vegetables, beverages containing soda, and flavor that is sharp (vinegar, chili, sour). What kind of food can cause gas increased the production of stomach acid.
After the meal do not go straight to bed. The body needs time to digest the food.
When Breaking:
Do not just drink cold water or ice, on the contrary make it a habit to break the fast with a warm beverage. An empty stomach can become bloated, if you are directly breaking the fast with cold water, because the stomach acid in our body will be formed more and more.
Then rested for nearly an hour before eating a dish that has served to break the fast. The aim is to provide balance in our digestive beforehand. Remember, do not consume excessive food and pickled food.
Breaking the fast should be done gradually and not rush to the stomach does not "shock". Thus, the stomach does not work because the stomach takes too heavy a blank space to digesting food. To lighten the work of digestion, chew food well.
For those whose weight exceeds ideal body weight, preferably during fasting was fixed to avoid high cholesterol foods, such as animal fats, margarine, butter. In addition, you should avoid sweet foods, such as dodol, syrup, chocolate, cake, ice cream. "In addition to consume more vegetables, fruits, and lean meat, any food processing should not be fried."
As for those who are too skinny, during fasting should increase the share of milk and avoid foods that are difficult to digest such as coarse fibrous vegetables (cassava leaves, papaya).
For those who are elderly, arrange for a meal when breaking fast pattern also gradually. Eat smaller amounts, but done a few times.
After breaking the fast should not go straight to bed. The body needs time to digest the food.
FREE MOUTH STINKS
Fasting means no intake through the mouth so that not rarely even cause bad breath. Bad breath during fasting did seem a little disturbing. Especially when our work requires interaction with the crowd, we definitely do not want anyone to feel awkward because of bad breath.
If we know how menyiasatinya, it turns out we can run fast without the bad breath. We recommend that you check regularly to clean teeth of plaque / tartar and maintain healthy gums, so that during fasting will not be disrupted by problems with the mouth and teeth.
Here are some tips to be free from bad breath. Let's try it and see!
Avoid eating a dish that smelled of 'fantastic' like petai, jengkol, eating raw onions at dawn.
Finished meal, drink plenty of water.
Brushing teeth and tongue brushing after meals and at bedtime. Uneven surface of the tongue which enables the rest of the food stuck in there.
Gargling with a special solution (antiseptic) to eliminate bad breath.
Within the Arab family there is the custom of chewing a pinch of fennel after meals. Once chewed and inserted the water, the waste is disposed. The smell of the fragrant anise-like aroma of cough medicines is really 'dessert' that can be relied upon when fasting.
Meal with vegetable stir-fry or vegetable menu nodes and covered with a bowl of fresh fruit.
Betel leaves the cooking water can be used to rinse the mouth after eating a meal. Betel cooking water to function as antibacterial cause bad breath.