{"id":23315,"date":"2020-04-30T12:21:55","date_gmt":"2020-04-30T04:21:55","guid":{"rendered":"https:\/\/www.columbiaasia.com\/malaysia\/?post_type=health-article&#038;p=23315"},"modified":"2024-03-01T12:33:40","modified_gmt":"2024-03-01T04:33:40","slug":"ramadan-berat-badan-turun-atau-naik","status":"publish","type":"health-article","link":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/","title":{"rendered":"Ramadan: Berat Badan Turun Atau Naik?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"23315\" class=\"elementor elementor-23315\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b92652c e-con-full e-flex e-con e-parent\" data-id=\"b92652c\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f1e3b51 elementor-widget elementor-widget-text-editor\" data-id=\"f1e3b51\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>Sudah menjadi rutin setiap tahun, umat Islam diwajibkan berpuasa, selain memenuhi tuntutan syariat, ia memberikan pelbagai manfaatnya termasuk dari segi kesihatan tubuh.<br \/><br \/>Bagaimanapun, puasa anda lebih sempurna kepada tubuh jika tahu yang betul, selain dapat bertahan tempoh yang lama.<br \/><br \/>Apabila berpuasa, tahap glukosa akan berkurangan. Oleh itu, tubuh akan beralih ke glikogen yang tersimpan di dalam organ hati untuk membantunya mengeluarkan glukosa.<br \/><br \/>Ini adalah simpanan rezab tenaga glukosa untuk bertahan selama 18 hingga 24 jam.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e4a674a elementor-widget elementor-widget-spacer\" data-id=\"e4a674a\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container{height:100%;width:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty,.e-con>.elementor-widget-spacer.elementor-widget-empty{position:relative;min-height:22px;min-width:22px}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon,.e-con>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon{position:absolute;top:0;bottom:0;left:0;right:0;margin:auto;padding:0;width:22px;height:22px}<\/style>\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-942855e elementor-widget elementor-widget-image\" data-id=\"942855e\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"836\" height=\"358\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/04\/health-article-ramadan-berat-img-01-banner.jpg\" class=\"attachment-full size-full wp-image-23319\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/04\/health-article-ramadan-berat-img-01-banner.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/04\/health-article-ramadan-berat-img-01-banner-300x128.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/04\/health-article-ramadan-berat-img-01-banner-768x329.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6fe3e5e elementor-widget elementor-widget-spacer\" data-id=\"6fe3e5e\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e71082a elementor-widget elementor-widget-text-editor\" data-id=\"e71082a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Dalam keadaan kekurangan glukosa ini, ada juga otot yang turut terproses menjadi glukosa. Bergantung kepada keadaan kesihatan seseorang, proses ini boleh jadi berbeza-beza.<br \/><br \/>Mereka yang berpenyakit seperti diabetes akan terkesan dengan cara lain.<br \/><br \/>Oleh sebab itu, golongan ini disarankan untuk mendapat nasihat pakar perubatan sebelum berpuasa.<br \/><br \/>Walaupun badan menggunakan glukosa semasa kita berpuasa pada waktu siang, pengambilan kalori yang tinggi semasa berbuka puasa akan menyebabkan kurangnya impak kepada penurunan berat badan.<br \/><br \/>Malah, sesetengah individu mengalami peningkatan berat badan pada bulan puasa. Ini kerana jumlah kalori seharian melebihi jumlah sepatutnya.<br \/><br \/>Ini berikutan kepelbagaian jenis makanan berkalori tinggi yang dihidang ketika berbuka.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f6166b6 elementor-widget elementor-widget-heading\" data-id=\"f6166b6\" data-element_type=\"widget\" id=\"subtopic-03\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h3 class=\"elementor-heading-title elementor-size-default\">Ciri-ciri makanan berkalori tinggi ialah:\n<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ceccf53 elementor-widget elementor-widget-text-editor\" data-id=\"ceccf53\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>Makanan yang mengandungi santan, marjerin yang banyak.<\/li><li>Makanan yang digoreng.<\/li><li>Makanan yang tinggi kandungan gula (bukan gula asli dari sumber makanan)<\/li><li>Makanan yang ditumis dengan minyak yang banyak.<\/li><\/ul><p>Jika berat badan anda pada tahap yang sesuai dan anda ingin kekalkan begitu, anggaplah pengambilan kalori pada Ramadan sama seperti pengambilan kalori pada hari biasa.<br \/><br \/>Sahur seperti makan tengah hari, iftar seperti makan malam dan snek waktu malam seperti sarapan. Hati-hati dengan kuih-muih serta air manis kerana ini boleh meninggikan jumlah kalori anda dengan ketara.<br \/><br \/>Mengawal saiz hidangan ialah cara terbaik untuk menjaga kalori dan menikmati hidangan berbuka puasa.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d507be7 elementor-widget elementor-widget-heading\" data-id=\"d507be7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Hidratkan badan setiap waktu<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-971fe8b elementor-widget elementor-widget-text-editor\" data-id=\"971fe8b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Meminum air sedikit-sedikit selepas berbuka puasa sehingga sahur adalah lebih praktikal daripada meminum air yang banyak sekali gus.<br \/><br \/>Apabila kita minum dengan kerap walaupun sedikit, kandungan air bertahan lebih lama untuk hidrasi badan.<br \/><br \/>Jika kita minum dengan banyak sekaligus, hasilnya akan terbuang kerana kekerapan membuang air kecil.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb8fb4b elementor-widget elementor-widget-heading\" data-id=\"cb8fb4b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Tips<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d81e566 elementor-widget elementor-widget-text-editor\" data-id=\"d81e566\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>Sediakan sebotol besar air yang tidak berperisa untuk dihirup sepanjang waktu selepas berbuka puasa. Contohnya, air ais yang ditambah lemon, pudina atau teh hijau tanpa ditambah gula.<\/li><li>Kurangkan minum kopi atau air yang mengandungi kafein kerana ianya akan membuat kita kerap buang air kecil. Ini akan menyukarkan tubuh untuk menyimpan air bagi tujuan hidrasi.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0294c06 elementor-widget elementor-widget-spacer\" data-id=\"0294c06\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe59802 elementor-widget elementor-widget-image\" data-id=\"fe59802\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"836\" height=\"315\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/04\/health-article-ramadan-berat-img-02-banner-1.jpg\" class=\"attachment-large size-large wp-image-23321\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/04\/health-article-ramadan-berat-img-02-banner-1.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/04\/health-article-ramadan-berat-img-02-banner-1-300x113.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/04\/health-article-ramadan-berat-img-02-banner-1-768x289.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7cfa118 elementor-widget elementor-widget-spacer\" data-id=\"7cfa118\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b9f9e8 elementor-widget elementor-widget-text-editor\" data-id=\"6b9f9e8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Baik buruk senaman pada Ramadan dan strategi senaman.<br \/><br \/>Bagi yang memilih untuk meneruskan aktiviti senaman sepanjang bulan puasa, terdapat beberapa pilihan masa yang boleh dipilih berdasarkan kesesuaian setiap individu. Setiap pilihan mempunya kelebihan dan kekurangan yang tertentu.<br \/><br \/><strong>1. Bersenam awal pagi \u2013 selepas matahari terbit<\/strong><br \/><br \/>Pro<br \/>Dapat sumber tenaga dari snek sebelum tidur dan makanan sahur<br \/><br \/>Con<br \/>Kurang membantu untuk recovery process bagi tenaga dan rehydration berikutan puasa sepanjang hari.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9d694d6 elementor-widget elementor-widget-spacer\" data-id=\"9d694d6\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4995759 elementor-widget elementor-widget-heading\" data-id=\"4995759\" data-element_type=\"widget\" id=\"subtopic-04\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Tips<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-45c45f2 elementor-widget elementor-widget-text-editor\" data-id=\"45c45f2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>Pilih makanan yang tinggi kandungan sodium sewaktu sahur untuk membantu hidrasi dan liquid retention.<\/li><li>Makan selambat yang boleh pada waktu sahur.<\/li><li>Pilih makanan rendah Glycemic index dan tinggi serat bagi membolehkan bekalan tenaga glukosa digunakan secara perlahan-lahan oleh tubuh.<\/li><li>Pilih casein protein yang dihadam secara perlahan untuk membekalkan badan dengan sumber protein berpanjangan selepas senaman. Contoh: &#8216;low fat&#8217; Greek yogurt dan makanan berasaskan tenusu.<\/li><\/ul><p><strong>1. Bersenam lewat petang sehingga waktu berbuka<\/strong><br \/><br \/>Pro<br \/>Dapat bekalan nutrisi terus untuk &#8216;recovery process&#8217; selepas bersenam dan sepanjang malam.<br \/><br \/>Con<br \/>Kurang nutrisi semasa dan sebelum senaman<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b536ac5 elementor-widget elementor-widget-heading\" data-id=\"b536ac5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Tips<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f39daa9 elementor-widget elementor-widget-spacer\" data-id=\"f39daa9\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-990ce96 elementor-widget elementor-widget-text-editor\" data-id=\"990ce96\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>Elakkan bersenam semasa cuaca panas<\/li><li>Makan makanan tinggi karbohidrat semasa berbuka bagi menggantikan glukosa yang digunakan semasa senaman.<\/li><li>Makan protein (minimum 20g) yang mudah dihadam semasa berbuka, dan sumber protein berkualiti tinggi sepanjang malam dan sahur keesokannya.<\/li><\/ul><p><strong>1. Bersenam di waktu malam, dua hingga tiga jam selepas berbuka<\/strong><br \/><br \/>Pro<br \/>Dapat bekalan nutrisi penuh untuk sebelum, semasa dan selepas senaman.<br \/><br \/>Con<br \/>Berkemungkinan mengganggu waktu tidur berikutan masa hadaman yang sempit di waktu malam.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c82b544 elementor-widget elementor-widget-heading\" data-id=\"c82b544\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Tips<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3728c2a elementor-widget elementor-widget-text-editor\" data-id=\"3728c2a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>Elakkan makan berlebihan ketika berbuka. Makan sekadar perlu dan kawal pengambilan snek.<\/li><li>Makan sedikit jumlah karbohidrat semasa senaman untuk tenaga berterusan. Contoh: Jus buah tanpa gula tambahan, susu rendah lemak atau roti disapu peanut butter.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c45029b elementor-widget elementor-widget-spacer\" data-id=\"c45029b\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb86ef9 elementor-widget elementor-widget-heading\" data-id=\"cb86ef9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Terapi nutrisi bekas pesakit COVID-19\n<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19ebc6d elementor-widget elementor-widget-text-editor\" data-id=\"19ebc6d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Mereka yang pulih dari COVID-19 dan tidak lagi di hospital, tumpuan kini adalah untuk membekalkan tubuh dengan nutrisi melalui kandungan kalori yang mencukupi serta protin untuk meningkatkan sistem imuniti.<br \/><br \/>Bioavailability protein yang tinggi membantu tubuh untuk membina sel dan otot. Untuk yang sudah berumur, keperluan protin adalah lebih tinggi kerana proses penuaan dan proses baik pulih.<br \/><br \/>Bagaimanapun, nasihat terapi nutrisi perubatan yang khusus diperlukan untuk individu yang berpenyakit sedia ada seperti Penyakit Buahpinggang Kronik. Sumber protin yang baik adalah daging lembu tanpa lemak, ayam tanpa kulit, ikan, tempeh, tofu, telur, susu rendah lemak dan keju.<br \/><br \/>Untuk meninggikan sistem imuniti dalam badan, lebihkan jenis sayur dan buah-buahan. Warna sayur-sayuran yang berbeza mengandungi vitamin dan antioksida yang juga berbeza.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1528a71 elementor-widget elementor-widget-spacer\" data-id=\"1528a71\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-10ef65f elementor-widget elementor-widget-image\" data-id=\"10ef65f\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"836\" height=\"406\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/04\/health-article-ramadan-berat-img-03-banner.jpg\" class=\"attachment-large size-large wp-image-23323\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/04\/health-article-ramadan-berat-img-03-banner.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/04\/health-article-ramadan-berat-img-03-banner-300x146.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/04\/health-article-ramadan-berat-img-03-banner-768x373.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b4469e8 elementor-widget elementor-widget-spacer\" data-id=\"b4469e8\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b9fb75 elementor-widget elementor-widget-text-editor\" data-id=\"6b9fb75\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Vitamin C membantu untuk sistem imuniti. Tubuh kita tidak dapat menghasilkan Vitamin C. Oleh itu, amat penting untuk mendapatkan Vitamin C melalui sumber makanan. Ia akan perbaiki sel, memudahkan menyembuhan luka dan melawan radikal bebas yang mencerobohi tubuh badan.<\/p><p>Lihat jadual di bawah untuk pengambilan Vitamin C yang sesuai mengikut jantina dan kadar umur (dari Recommended Nutrients Intake For Malaysia 2017).<\/p><p><strong>UMUR LELAKI PEREMPUAN<\/strong><br \/>1-330mg\/sehari30mg\/sehari<br \/>4-630mg\/sehari30mg\/sehari<br \/>7-935mg\/sehari35mg\/sehari<br \/>10-1865mg\/sehari65mg\/sehari<br \/>19-6570mg\/sehari70mg\/sehari<br \/>&gt;6570mg\/sehari70mg\/sehari<br \/><br \/><strong>BUAH\/SAYUR-SAYURAN JUMLAH VITAMIN C<\/strong><br \/>\u00bd biji jambu batu 228 mg<br \/>1 biji limau mandarin24 mg<br \/>1 potong betik150 mg<br \/>1 biji kiwi135 mg<br \/>1 sudu makan perahan lemon atau limau nipis5 mg<br \/>100g bayam56.4 mg<br \/>100g cekur manis136 mg<br \/>100g bak choy60 mg<br \/>100g kangkong48.3<br \/>100g ulam raja65 mg<br \/>100g lada benggala112 mg<br \/>100g bunga kobis42.6 mg<br \/>100g lobak merah53 mg<\/p><div class=\"col-xs-12\"><div class=\"row\"><div class=\"col-sm-6\">\u00a0<\/div><\/div><\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-277573d elementor-widget elementor-widget-text-editor\" data-id=\"277573d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Amalkan pengambilan sekurang-kurangnya dua hidangan buah dan tiga hidangan sayur setiap hari. Ini untuk memastikan keperluan vitamin dan serat dapat dipenuhi bagi menyokong sistem ketahanan badan disamping membantu rasa kenyang lebih lama dengan kalori yang rendah.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18428b7 elementor-widget elementor-widget-spacer\" data-id=\"18428b7\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4784454 elementor-widget elementor-widget-spacer\" data-id=\"4784454\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64bf17b jteHAlandingLastTxt elementor-widget elementor-widget-text-editor\" data-id=\"64bf17b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<em><span style=\"color: #808080;\">Artikel ini disiarkan oleh <a href=\"https:\/\/www.bharian.com.my\/wanita\/sihat\/2020\/04\/681349\/ramadan-berat-badan-turun-atau-naik\" target=\"_blank\" rel=\"noopener\">Artikel ini disiarkan oleh Berita Harian, 25 April 2020\n<\/a><\/span><\/em>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Sudah menjadi rutin setiap tahun, umat Islam diwajibkan berpuasa, selain memenuhi tuntutan syariat, ia memberikan pelbagai manfaatnya termasuk dari segi kesihatan tubuh.<\/p>\n","protected":false},"author":2,"featured_media":23316,"template":"","topic":[102,103,95,94,100,108,101],"language":[135],"class_list":["post-23315","health-article","type-health-article","status-publish","has-post-thumbnail","hentry","topic-diet-nutrition","topic-diseases","topic-general","topic-health-wellness","topic-men","topic-obesity","topic-women","language-bm"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ramadan: Berat Badan Turun Atau Naik? - Columbia Asia Hospital I Private Hospital in Malaysia<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ramadan: Berat Badan Turun Atau Naik? - Columbia Asia Hospital I Private Hospital in Malaysia\" \/>\n<meta property=\"og:description\" content=\"Sudah menjadi rutin setiap tahun, umat Islam diwajibkan berpuasa, selain memenuhi tuntutan syariat, ia memberikan pelbagai manfaatnya termasuk dari segi kesihatan tubuh.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/\" \/>\n<meta property=\"og:site_name\" content=\"Columbia Asia Hospital I Private Hospital in Malaysia\" \/>\n<meta property=\"article:modified_time\" content=\"2024-03-01T04:33:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/03\/health-article-ramadan-berat-banner.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"836\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/\",\"url\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/\",\"name\":\"Ramadan: Berat Badan Turun Atau Naik? - Columbia Asia Hospital I Private Hospital in Malaysia\",\"isPartOf\":{\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/03\/health-article-ramadan-berat-banner.jpg\",\"datePublished\":\"2020-04-30T04:21:55+00:00\",\"dateModified\":\"2024-03-01T04:33:40+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/#primaryimage\",\"url\":\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/03\/health-article-ramadan-berat-banner.jpg\",\"contentUrl\":\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/03\/health-article-ramadan-berat-banner.jpg\",\"width\":836,\"height\":400},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.columbiaasia.com\/malaysia\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Health Articles\",\"item\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Ramadan: Berat Badan Turun Atau Naik?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/#website\",\"url\":\"https:\/\/www.columbiaasia.com\/malaysia\/\",\"name\":\"Columbia Asia Hospital I Private Hospital in Malaysia\",\"description\":\"Surpassing two decades of providing private healthcare in Malaysia, we continue to bring reliable &amp; affordable medical services through our 13 hospitals.\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.columbiaasia.com\/malaysia\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ramadan: Berat Badan Turun Atau Naik? - Columbia Asia Hospital I Private Hospital in Malaysia","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/","og_locale":"en_US","og_type":"article","og_title":"Ramadan: Berat Badan Turun Atau Naik? - Columbia Asia Hospital I Private Hospital in Malaysia","og_description":"Sudah menjadi rutin setiap tahun, umat Islam diwajibkan berpuasa, selain memenuhi tuntutan syariat, ia memberikan pelbagai manfaatnya termasuk dari segi kesihatan tubuh.","og_url":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/","og_site_name":"Columbia Asia Hospital I Private Hospital in Malaysia","article_modified_time":"2024-03-01T04:33:40+00:00","og_image":[{"width":836,"height":400,"url":"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/03\/health-article-ramadan-berat-banner.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/","url":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/","name":"Ramadan: Berat Badan Turun Atau Naik? - Columbia Asia Hospital I Private Hospital in Malaysia","isPartOf":{"@id":"https:\/\/www.columbiaasia.com\/malaysia\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/#primaryimage"},"image":{"@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/#primaryimage"},"thumbnailUrl":"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/03\/health-article-ramadan-berat-banner.jpg","datePublished":"2020-04-30T04:21:55+00:00","dateModified":"2024-03-01T04:33:40+00:00","breadcrumb":{"@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/#primaryimage","url":"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/03\/health-article-ramadan-berat-banner.jpg","contentUrl":"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/03\/health-article-ramadan-berat-banner.jpg","width":836,"height":400},{"@type":"BreadcrumbList","@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/ramadan-berat-badan-turun-atau-naik\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.columbiaasia.com\/malaysia\/"},{"@type":"ListItem","position":2,"name":"Health Articles","item":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/"},{"@type":"ListItem","position":3,"name":"Ramadan: Berat Badan Turun Atau Naik?"}]},{"@type":"WebSite","@id":"https:\/\/www.columbiaasia.com\/malaysia\/#website","url":"https:\/\/www.columbiaasia.com\/malaysia\/","name":"Columbia Asia Hospital I Private Hospital in Malaysia","description":"Surpassing two decades of providing private healthcare in Malaysia, we continue to bring reliable &amp; affordable medical services through our 13 hospitals.","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.columbiaasia.com\/malaysia\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"}]}},"_links":{"self":[{"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/health-article\/23315","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/health-article"}],"about":[{"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/types\/health-article"}],"author":[{"embeddable":true,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/users\/2"}],"version-history":[{"count":5,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/health-article\/23315\/revisions"}],"predecessor-version":[{"id":23328,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/health-article\/23315\/revisions\/23328"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/media\/23316"}],"wp:attachment":[{"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/media?parent=23315"}],"wp:term":[{"taxonomy":"topic","embeddable":true,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/topic?post=23315"},{"taxonomy":"language","embeddable":true,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/language?post=23315"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}