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by Eka Wahyuni

Enam Tips Tetap Bugar Selama Berpuasa di Bulan Ramadhan

Marhaban Yaa Ramadhan!

Selamat berpuasa buat semua umat muslim yang menjalankannya. Bismillah, dalam hitungan empat hari ke depan Insyaallah kita semua akan memasuki bulan yang dinanti-nanti seluruh umat Muslim di seluruh dunia. Bulan Ramadhan Mubarak. Di bulan itu tentu saja berlipat pahala dan berlipat kebaikan atas semua hal baik yang kita lakukan. Membahas mengenai puasa Ramadhan, tak jarang banyak orang yang was-was dan khawatir akan kesehatannya menghadapai puasa setiap hari selama sebulan penuh. Nah, ijinkan saya berbagi Tips kesehatan untuk menghadapai indahnya bulan Ramadhan yang semoga kita lewati dengan lancar dan selalu dalam lindungan Allah Swt. Aamiin.

Berikut ini tips tetap bugar meski puasa sebluan penuh ya Sist,

  1. Niat ikhlas berpuasa

Kita tahu kan, berpuasa di bulan Ramadhan salah satu rukunnya adalah niat. Kita harus mengambil niat untuk berpuasa saat malam sebelum hari berpuasa. Dengan niat yang tulus ikhlas akan membentuk alam bawah sadar yang siap untuk menghadapai apapun hal-hal yang terjadi terkait jalannya puasa esoknya. Bangun untuk makan sahur, akan lebih mudah jika kita berniat sebelumnya. Juga rasa lapar yang wajar mendera akan lebih mudah diajak kompromi disbanding saat kita tidak berpuasa. Semua sudah di setting secara otomatis oleh tekad kuat kita untuk menjalankan kewajiban kita sebagai manusia, menunaikan puasa Ramadhan. Gimana? Jangan sepelein niat ya? Karena organ-organ tubuh juga akan disiapkan sedemikian rupa, setelah dipimpin oleh niat yang tulus tersetus dari alam sadar kita.

  1. Perbanyak Minum air putih

Minum air putih, meskipun dalam keadaan puasa harus tetap memenuhi jumlah minimal kebutuhan tubuh kita terhadap air, yaitu minimal 8 gelas sehari. Kapan saja saat yang tepat kita harus minum saat siangnya berpuasa?

Yah, minum air putih tidak harus menunggu kita merasa haus, kalau ini yang kita jadikan patokan, otomatis kita hanya akan minum saat siang hari, padahal siang hari kita sedang dalam keadaan berpuasa. Ya, kan? Nah, saat yang tepat untuk kita minum air putih adalah – 1 gelas saat berbuka puasa

  • 1 gelas menjelang makan saat berbuka puasa
  • 1 gelas setelah makan saat berbuka puasa
  • 1 gelas menjelang tarawih
  • 1 gelas setelah tarawih,
  • 1 gelas menjelang tidur
  • 1 gelas sebelum makan sahur, dan
  • 1 gelas setelah makan sahur.

Dengan terpenuhinya kebutuhan air putih oleh tubuh, tubuh akan dengan mudah mempertahankan turgor sel-sel tubuh kita agar tetap dalam keadaan segar. Sebagai patokan kecukupan air putih dapat dilihat dari warna air kencing kita. Jika semakin kuning artinya kita kurang minum air putih. Sebaliknya, semakin jernih / bening air kencing kita maka kebutuhan air putih untuk tubuh sudah tercukupi. Cukup minum air putih juga akan menjaga kesehatan ginjal kita loh, kencing lancar, potensi infeksi saluran kencing jadi semakin kecil.

  1. Makan dengan porsi yang cukup, menu yang seimbang dan sesuai jadwal

Ada kalanya, saat berbuka puasa kita tidak bisa mengatur jadwal makan kita, pun mengatur menu makan kita. Lebih sering kita makan dengan menu yang asal dan jadwal yang “semau gue”. Begitu terdengar adzan Magrib, maka semua makanan dan minuman yang tersedia di meja akan dengan kilat kita sambar begitu saja. iya, nggak?

Sebaiknya, woles aja guys, yang paling penting kita membatalkan puasa dulu. Dengan segelas air putih akan menghapus dahaga. Juga beberapa buah kurma bagus untuk segera mengembalikan energy yang sejak siang begitu minim. Kemudian tunaikan salat magrib dulu, baru setelahnya kita mulai makan besar untuk berbuka puasa. Selain tidak tergesa-gesa, makan dalam keadaan santai juga tidak akan mengundang “nafsu rakus” karena semua sudah terlewati dengan segelas ari putih dan beberapa butir kurma.

Makan dengan menu yang seimbang dan porsi yang wajar akan memberi semua nutrisi yang dibutuhkan oleh tubuh. Menu yang seimbang dengan porsi yang wajar itu seperti apa? Dalam satu piring terdapat ¼ bagian untuk nasi, ¼ bagian untuk lauk, dan ½ bagian untuk sayur dan buah. Waktu makan yang terjadwal juga akan membantu kerja lambung mengenali jadwalnya sendiri. Hal ini berpengaruh dalam produksi asam lambung sebagai salah satu faktor yang membantu mencerna makanan. Asam lambung menjadi stabil dan kemungkinan terjadi sakit magh menjadi kecil. Pernah mendengar, bahwa dengan berpuasa justru akan menyehatkan orang dengan sakit magh?

  1. Perbanyak asupan buah dan sayur

Sayur dan buah, kenpa harus diperbanyak? Tentu saja karena kandungan serat dan vitaminnya yang juga penting untuk tubuh. Serat membantu tubuh untuk melancarkan pencernaan dan melancarkan buang air besar. Sedangkan vitamin yang terkandung dalam buah dan sayur akan banyak berfungsi untuk menjaga kekebalan tubuh. Juga kandungan airnya yang banyak akan memberikan kesegaran bagi tubuh.

  1. Hindari makanan yang terlalu pedas dan atau berlemak

Ini penting. Saat berpuasa, usahakan makan makanan yang aman untuk lambung. Makanan yang terlalu pedas dan berlemak akan lebih mudah membuat lambung memproduksi lebih banyak asam lambung yang akan menyebabkan lebih mudah terjadinya gangguan pada lambung. Kandungan lemak juga akan menyebabkan rasa eneg berkepanjangan yang akan membuat rasa tidak nyaman seharian saat berpuasa.

  1. Hindari minuman bersoda atau terlalu banyak gula

Minuman bersoda dan banyak mengandung gula sebaiknya dibatasi. Hal ini karena kecenderungan zat gula bersifat menarik air sehingga cadangan air di dalam tubuh akan banyak terserap oleh zat gula. Tubuh pun akan lebih mudah merasa haus karena mengalami dehidrasi.

Gimana? Siap menghadapi puasa dengan bugar??

-ew-

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Eka Wahyuni Tinggal di Jogja, Bunda dari 3 bocah hebat shaleh dan shaleha ini mempunyai kepribadian hangat dan supel. Selain aktif di sebuah klinik di Jogja, juga aktif berkomunitas dengan sesama penulis dan Blogger di Jogja. Senang sekali berbagi, ilmu, pengalaman, motivasi juga hal-hal positif lainnya. Kontak dan kerjasama bisa dihubungi melalui: Email: ekabyan@gmail.com
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