Definition of nutrition is food that is consumed in carrying out its function both for energy, replacing tissue and regulating the body’s metabolism for life processes. The nutrients the body needs consist of carbohydrates, proteins, fats, vitamins and minerals. With nutrients that match your body’s needs during the fasting month, it will improve your health.
You have to remember that the nutritional needs of breastfeeding mothers are twice as high because the food intake you consume will be used as ingredients in the production of breast milk. During the fasting month it is important that you maintain your nutritional needs so that you can make your fast smoothly even though you are breastfeeding.
Here are tips you can do in maintaining nutritional needs during fasting while breastfeeding:
1. Sahur with complex carbohydrates
The sugar content found in foods with complex carbohydrates contains fiber, vitamins and minerals. In addition, complex carbohydrates take very long to digest, so it is very appropriate to be your choice of sahur. With complex carbohydrate foods, nutrition is higher than you consume simple carbohydrates. Despite the difficulty due to cultural factors eating rice, you are advised to add complex carbohydrates as additional energy considering that carbohydrate consumption for nursing mothers is much higher than usual. You can get complex carbohydrates from foods that contain whole grains, beans, sweet potatoes, corn.
2. Complete the Buka and Sahur Menu with Protein
Based on the source, protein is divided into two, namely vegetable and animal. The function of protein is for building nutrients that are useful for body development, the benefits provided by other proteins are the formation of antibodies. You can include foods that contain protein such as milk and processed products, fish with a little mercury content, foods with soybeans, nuts and legumes.
3. Fat in small amounts but needed
Foods that contain healthy fats are needed in small amounts. The fat needed is a type of healthy fat, namely unsaturated fat and polyunsaturated fat. Generally polyunsaturated fats can be found in types of foods that contain omega 3 fats. You can get foods that contain healthy fats from olive oil, a type of fish that contains omega 3 such as salmon.
4. Don’t miss the Vitamins and Minerals at Buka and Sahur
The role of vitamins and minerals is needed as a regulatory substance in the body. Moreover, in infants these nutrients play a very important role in their development. Basically, foods that contain vitamins and minerals are found in fruits and vegetables. Expand the types of fruits and vegetables consumed to meet your nutrition during fasting.