The struggle is still long, because the month of Ramadan started. Keeping food intake is very important that fasting can be passed smoothly. One way around this is to choose the right carbs and eating a meal when breaking.
Temptation of delicious food often do not show up at noon, but when breaking. When the meal, the temptation is to take potluck because sleepy. Basically any food should be eaten, just note the type of carbohydrate.
Certain type of indigestible carbohydrates longer, so it will give the effect of fuller longer. The more appropriate type of carbohydrate consumed during the meal. Whereas when breaking, it's good to choose carbohydrates are quickly absorbed by the body to raise the sugar levels in the body are low because of fasting.
"The carbohydrates can be digested longer are complex carbohydrates, which contain fiber. For example, brown rice, whole wheat bread, noodles and pasta. All of these should be eaten at dawn, "said Rita Ramayulis, DCN, Kes, nutrition expert and lecturer in the Department of Nutrition Health Polytechnic Jakarta II to us like it was written on Wednesday (07/10/2013).
Instead, Rita explained that that should be avoided when the meal was simple carbohydrates such as sweets or cakes with sugar and syrup ingredients. Therefore, these foods have a glycemic index (GI) is high. As a result, the time of entry into the stomach will quickly diolahnya, but quickly hungry again.
At dawn, should the need to be propagated is fat and protein, while foods with reduced sugar. Because fat and protein can provide a sense of fullness for longer. While when breaking to the contrary, reduced fat and protein, but a little sweet foods reproduced.
"Carbohydrates soft like porridge or rice cake does not matter if you want served to break the fast," said Rita who is a master graduate majoring in Clinical Nutrition at the University of Gadjah Mada.
When breaking, it's good sipping sweet tea, but do not put sugar reckless. Composition ideally, each 200 cc of water using a maximum of 1 tablespoon granulated sugar. If excessive sugar sand, eating high glycemic index will be and can cause spikes in blood sugar that is not healthy. It is also shared by Dr. Ari Fahrial, SpPD-KGEH, MMB, consultant gastrointestinal tract of the Faculty of Medicine, University of Indonesia.
"Sweet tea, dates, compote (to break). Betul, need food rapidly absorbed when open. Afterwards, a new half-hour wait for a normal meal," he said briefly
