Selasa

Salam,

Selasa penuh makna.. tapi tidak semestinya isnin, rabu, khamis, jumaat, sabtu ahad tidak bermakna kan.. 

Dah 9 hari kita berpuasa tetapi mood untuk tune dengan puasa Ramadhan masih hanging lagi.. kenapa saya rasa letih tak bermaya? padahal saya bukan buat kerja berat pon hari2. Saya cuma pendidik.. Menyampaikan ilmu kepada pelajar2 saya. Bukan susah pon.. Yg susahnye diorang sebab otak diorang kena ligat proses semua ilmu yang saya sampaikan. Lambat proses, nanti ilmu xdapat nak update. Bila lambat update, maksudnye ketinggalan. Tapi ketinggalan tu tak bermakna langsung tak dapat apa2.. Sekurang2nya mendengar. dari yang langsung tak datang tu..Rugi serugi-ruginya.. tak apalah. Hak masing2...

Semalam saya baru pulang dari Kuantan. Sampai pukul 11 pagi, pukul 12 tghari dah ada tutorial.Tapi tak ada hal lagi. yg letih nya, kena naik tangga sampai tingkat 5... huhu... tangga is my enemy. Semalam pon cerita yang tiada motif. Cuma mama saya kol aje untuk update tempat nikah saya nanti.. So that information pon sudah pass thru to my hubby..(wah sejak bile guna my hubby melly oii.. bukan selalu guna pakcik je ke?) hehehe.. pakcik, pakcik jugak. tapi rini nak guna istilah My Hubby pulak.. Tak lama lagi dah kan. Saje nak praktik awal2.. ;)

oh by the way my hubby dah ade blog sendiri.. bley klik sini hezrinyecite.. 

Sebenarnya saya mengalami masalah. Kemurungan di bulan puasa kot. Saya akan jadi cepat naik angin, emosi tidak stabil, cepat rasa bersalah, rasa nak menangis, tiba2 mempunyai perasaan malas, macam nak menapous. (apepasal pulak rasa nak menapous?) Entah, saya tak dapat nak buktikan secara klinikal. (sebab saya bukan doktor pon) Xkan sebab berpuasa sume perkara xjalan. Tak jugak. Saya xmaksudkan hari2.. kadang2 saya bermasalah begitu. Seperti hari ini. Mcm2 perkara terjadi, buat saya rs cepat nak marah. Tapi saya tak suka nak marah2 depan org. Saya akan buat sesuatu.. Cthnya update status di FB. Saya dapat ketenangan tulis blog pon sebab tadi selepas solat zuhur saya berzikir sekejap.. Mood pon dah kembali ok. 

Ade syaitan ke hasut saya?

Setahu saya syaitan yg hasut2 tu kena ikat bulan Ramadhan ni. yang hantu2 je tinggal.. Siang2 buta ni tak kan lah ada hantu..

Tapi nak ngelak gangguan hantu.. zikirla Ya Nur Muhammad.. dapat menerangkan hati kita yg kegelapan...

Ok berbalik kepada mood saya yang swing ni, saya pon google lah.. Tiada perkara menarik yang saya jumpa.. tetapi saya jumpa 1 blog bahasa inggeris yg di tulis oleh mohammad zafar mengenai diet ketika berpuasa.. Jom follow..

 DIET DURING RAMADAN
According to Sunna (the practices of Prophet Muhammad, Pbuh) and research findings referred in this report, a dietary plan is given:

1. Bread/Cereal/Rice, Pasta, Biscuits and Cracker Group: 6-11 servings/day;
2. Meat/Beans/ Nut Group: 2-3 servings/day.
3. Milk and Milk Product Group: 2-3 servings/day.
4. Vegetable Group: 3-5 servings/day;
5. Fruit Group: 2-4 servings/day.
6. Added sugar (table sugar, sucrose): sparingly.
7. Added fat, polyunsaturated oil 4-7 table spoons.

Breakfast, iftar:

• Dates, three
• Juice, 1 serving (4 oz.)
• Vegetable soup with some pasta or graham crackers, 1 cup

The body's immediate need at the time of iftar is to get an easily available energy source in the form of glucose for every living cell, particularly the brain and nerve cells. Dates and juices are good sources of sugars. Dates and juice in the above quantity are sufficient to bring low blood glucose levels to normal levels. Juice and soup help maintain water and mineral balance in the body. An unbalanced diet and too many servings of sherbets and sweets with added sugar have been found to be unhealthy, Gumma et al. (7).
Dinner:

• Consume foods from all the following food groups:
  Meat/Bean Group: Chicken, beef, lamb, goat, fish, 1-2 servings (serving size = a slice =1 oz); green pea, chickpea (garbanzo, chana, humus), green gram, black gram, lentil, lima bean and other beans, 1 serving (half cup). Meat and beans are a good source of protein, minerals, and certain vitamins. Beans are a good source of dietary fiber, as well.
• Bread/Cereal Group:
  Whole wheat bread, 2 servings (serving size = 1 oz) or cooked rice, one cup or combination. This group is a good source of complex carbohydrates, which are a good source of energy and provide some protein, minerals, and dietary fiber.
• Milk Group:
  milk or butter-milk (lassi without sugar), yogurt or cottage cheese (one cup). Those who can not tolerate whole milk must try fermented products such as butter-milk and yogurt. Milk and dairy products are good sources of protein and calcium, which are essential for body tissue maintenance and several physiological functions.
• Vegetable Group:
  Mixed vegetable salad, 1 serving (one cup), (lettuce, carrot, parsley, cucumber, broccoli, coriander leaves, cauliflower or other vegetables as desired.) Add 2 teaspoons of olive oil or any polyunsaturated oil and 2 spoons of vinegar. Polyunsaturated fat provides the body with essential fatty acids and keto acids. Cooked vegetables such as guar beans, French beans, okra (bhindi), eggplant (baigan), bottle gourd (loki), cabbage, spinach, 1 serving (4 oz). Vegetables are a good source of dietary fiber, vitamin A, carotene, lycopenes, and other phytochemicals, which are antioxidants.These are helpful in the prevention of cancer, cardiovascular diseases, and many other health problems.
• Fruits Group:
  1-2 servings of citrus and/or other fruits. Eat fruits as the last item of the dinner or soon after dinner, to facilitate digestion and prevent many gastrointestinal problems. Citrus fruits provide vitamin C. Fruits are a good source of dietary fiber.
• Fruits and mixed nuts may be eaten as a snack after dinner or tarawiaha or before sleep.
• pre-dawn meal (sahur):
  Consume a light sahur. Eat whole wheat or oat cereal or whole wheat bread, 1-2 serving with a cup of milk. Add 2-3 teaspoons of olive oil or any other monounsaturated or polyunsaturated fats in a salad or the cereal. Eat 1-2 servings of fruits, as a last item.

Further suggestions:
Drink sufficient water between Iftar and sleep to avoid dehydration.

Consume sufficient vegetables at meal s. Eat fruits at the end of the meal but remember to wait for a while before so as not disturb the food processing in your stomach i.e. fermentation, bloating etc.. Avoid intake of high sugar (table sugar, sucrose) foods through sweets or other forms. Avoid spicy foods.

Avoid caffeine drinks such as coke, coffee or tea. Caffeine is a diuretic. Three days to five days before Ramadan gradually reduce the intake of these drinks. A sudden decrease in caffeine prompts headaches, mood swings and irritability.

Smoking is a health risk factor. Avoid smoking cigarettes. If you cannot give up smoking, cut down gradually starting a few weeks before Ramadan. Smoking negatively affects utilization of various vitamins, metabolites and enzyme systems in the body.

Do not forget to brush or Miswak (tender neem tree branch, Azhardicta indica or other appropriate plant in a country, about 1/4-1/2 inch diameter and 6-8 inches length, tip partially chewed and made brush like). Brush your teeth before sleep and after sahur. 

Brush more than two times or as many times as practical.

Normal or overweight people should not gain weight. For overweight people Ramadan is an excellent opportunity to lose weight. Underweight or marginally normal weight people are discouraged from losing weight. Analyzing a diet's energy and nutritional component, using food composition tables or computer software, will be useful in planning an appropriate diet.

It is recommended that everyone engage in some kind of light exercise, such as stretching or walking. It's important to follow good time management practices for Ibada (prayer and other religious activities), sleep, studies, job, and physical activities or exercise.In summary, intake of a balanced diet is critical to maintain good health, sustain an active lifestyle and attain the full benefits of Ramadan.

Wasalam.. Selamat beramal..