Table of contents:
- Healthy 1 - Control your appetite to be healthy during Eid
- Healthy 2 - Eating the "3 Right"
- 1. Right on schedule
- 2. Right amount
- 3. Right type
- Healthy 3 - Healthy gathering during Eid
After fasting for a whole month, Muslims all over the world celebrate their victory with all the temptations of food, drink and anger in the holy month of Ramadan. Eid celebrations in Indonesia are always synonymous with eating with family. How to get healthy Eid?
A traditional Indonesian menu full of spices and rich in spices, such as ketupat, chicken opor, rendang, meat stew, and liver fried chili sauce is a mandatory menu that has never been lost in the celebration of Eid.
However, behind the delicacy of the holiday dishes, there are dangers that threaten to health. This is because the various menu dishes tend to be high in carbohydrates and fats which can trigger post-Eid disease. However, don't worry, we can still Eid in a healthy manner. How to? Follow the "3 Healthy Formulas" below.
Healthy 1 - Control your appetite to be healthy during Eid
Even though we have just passed Ramadan where we are obliged to endure hunger and thirst, it does not mean that during Eid we can satisfy ourselves with a variety of foods. Keep control of your appetite and eat according to your daily calorie needs. How to calculate daily calories is quite easy, namely:
- Men: 30 kcal x body weight
- Women: 25 kcal x body weight
To overcome excessive appetite, you can eat appetizers before visiting. This is also in accordance with the Sunnah of the Prophet, that we should eat first before leaving for Eid prayers. You can eat one apple and its skin, because apple skin can control your appetite, so you won't go crazy when you see the many feasts of the day. If you don't like apples, you can eat other water-rich fruits, such as watermelon, melon, or papaya. Fruits that contain vitamin C such as oranges can also neutralize the fat consumed.
Healthy 2 - Eating the "3 Right"
Eating a balanced diet can sometimes be a challenge in itself during the holidays. The available food tends to be less good for health. But, that doesn't mean you have to avoid Eid specialties, all you need to do is choose the "3 right", namely:
1. Right on schedule
Eat according to the meal schedule as on any other day. Large meals are fixed 3x a day (breakfast, lunch, dinner) and may be interspersed with 2x snacks, at 11 and 5 in the afternoon. It's a good idea to eat snacks that contain high fiber, for example fruits and vegetables.
The function of snack food, aka snacks, is to condition the stomach in a state that is not too empty. This prevents large portions of meals during a large meal schedule. Don't forget, don't make it a habit to always eat at every house, when visiting for hospitality. Commit to obey, then you can celebrate Eid healthily and safely.
2. Right amount
The amount of food we eat also needs to be taken into account. The amount of food recommended by nutritionists is as follows:
-
- Carbohydrates: 45% - 60% of total daily calories
- Fat: 20% - 25% of total daily calories
- Protein: 10% - 20% of total daily calories
- Fiber:> 25 grams / day
- Salt: maximum 3,000 grams
If you have difficulty calculating the way above, it's easy to fix it. Just take a varied diet with a balanced composition and use a small plate. This is meant to prevent you from eating large portions. Better, eat small portions and often than eating large portions at one time.
3. Right type
Types of food on holidays are very diverse. Choose foods that you like by considering the nutritional content of these foods. Avoid foods that are too spicy and too acidic because they can increase stomach acid levels. Likewise, you should choose foods that are boiled or baked rather than foods that are fried and full of coconut milk. Foods that are fried and full of coconut milk can raise your cholesterol levels which will cause symptoms of nausea, dizziness, neck pain or abdominal pain.
Also, limit your consumption of salty foods and sugary drinks in large quantities. Caffeine and alcohol should be avoided, as well as various offal that can raise your uric acid. Drink lots of water.
Healthy 3 - Healthy gathering during Eid
Eid is the right moment to stay in touch with family and relatives. Stay healthy. Make it a habit to walk to a relative's house that is not too far away or intentionally park the vehicle some distance from the gathering location. In addition, smile a lot, because it can stimulate the release of endorphins, a hormone that can create feelings of happiness.
Don't forget to know your body's abilities. Get some rest immediately if you start to get tired with enough sleep.
These 3 Healthy Formulas are easy to follow and guarantee that you can celebrate Eid happily but still healthy. Without worrying about health problems that lurk after Eid. Good luck.
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