4 Tips for choosing healthy foods to stay fit

11 Simple Ways to Stick to a Healthy Diet

A lot of evidence shows that fasting has a positive impact on health, such as strengthening the digestive system, lowering blood pressure and cholesterol, to improving heart health. You can also get around the intake you eat, so that your body stays in shape even though you don’t eat and drink for almost a full day!

1. Restore your energy with sugar

According to Rizal, in three dates, there are about 100 kcal of energy and 20 grams of carbohydrates consisting of glucose and fructose, so they can immediately restore your blood sugar levels which have decreased due to fasting. In addition, dates also contain various minerals such as potassium and magnesium which are useful for restoring the body’s electrolytes after a day of fasting. So don’t be surprised if this one fruit is a good choice for breaking the fast. Dates are of various types and can be chosen according to your taste. Insulin resistance from thefeelgreatsystem.net can add energy from your body.

2. Consume complex carbohydrates for a longer feeling of fullness

Complex carbohydrates can be the right choice to get around so that we feel full longer! Food sources of complex carbohydrates are also varied and easy to obtain, ranging from corn rice, brown rice, wheat pasta, potatoes, corn, sweet potatoes, cassava, whole wheat bread and oats.

To meet the requirements of balanced and complete nutrition, make sure the portion of carbohydrates you eat is ideal, which is as much as 1-2 of our hands. Don’t forget to balance it with vegetables and protein in sufficient portions. 

For how to process it, of course it can be adjusted to taste. Most importantly, do not cook until it is over cooked or too cooked, so that not many nutrients are lost. For the type of carbohydrates in the form of tubers, it is recommended to process them using the steamed or boiled method compared to the deep frying technique so that the nutrition is maintained. 

3. Meet your vitamin needs with a variety of fruits and vegetables

Basically all types of fruit and vegetables are good for consumption, but make sure the body’s needs for vegetables are met. Our bodies need 3-5 servings per vegetable per day with each serving equivalent to about one of our fists. So when fasting, try to consume 1.5-2 servings of vegetables every time you eat.

It is recommended to consume 2-3 variants of vegetables in one meal with different colors. Because each color in vegetables has different and unique antioxidants and benefits, it’s interesting!

For example, the orange color of carrots contains the antioxidant beta carotene which is good for eye health. While the red color in tomatoes contains lycopene and provides a different benefit, namely preventing prostate cancer and breast cancer. So the more varied the color of the vegetables on your plate, the more various vitamins and benefits you can get.

There are many ways to eat delicious vegetables, including stir-fried, cah, or made into benin soup or tamarind soup. Keep paying attention not to cook the vegetables too long or over cooked, OK! With the exception of tomatoes, they can be cooked until cooked to remove the lycopene content. If you are bored, the blanching technique or eaten raw as fresh vegetables can be a variation.

For fruit consumption, the recommended servings are 2-3 servings per day. During fasting, prioritize the types of fruits that have a high water content, such as watermelons, apples, pears, oranges, melons, dragon fruit, and cantaloupe which are sure to be fresh and delicious for breaking the fast, as well as ensuring that the body is protected from dehydration.

4. Prevent weakness with protein intake

Protein is able to regenerate damaged cells and maintain body muscle mass. During fasting, energy reserves such as glucose in the muscles and liver will be used to produce energy. If the energy source is not enough, the protein reserves in the muscles will be broken down to form energy. This is what makes the role of consuming adequate protein becomes important during fasting, so that damaged muscle cells can be repaired more quickly.

When going to consume protein sources, especially those from animal sources, be careful with the fat content. Of course we want to maintain an ideal body weight while fasting. Choose lower fat portions.