{"id":46205,"date":"2025-03-13T09:25:32","date_gmt":"2025-03-13T01:25:32","guid":{"rendered":"https:\/\/www.columbiaasia.com\/malaysia\/?post_type=health-article&#038;p=46205"},"modified":"2025-05-16T15:36:40","modified_gmt":"2025-05-16T07:36:40","slug":"cukup-ke-protein-waktu-puasa","status":"publish","type":"health-article","link":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/cukup-ke-protein-waktu-puasa\/","title":{"rendered":"Cukup Ke Protein Waktu Puasa"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"46205\" class=\"elementor elementor-46205\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6f07d02 e-con-full e-flex e-con e-parent\" data-id=\"6f07d02\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6dec2cc elementor-widget elementor-widget-text-editor\" data-id=\"6dec2cc\" 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>Jika anda masih ingin meneruskan usaha menurunkan berat badan, atau membina otot walaupun di bulan puasa, protein harus mencukupi.<\/p><p>Tanpa protein yang mencukupi, usaha tersebut mungkin tidak memberikan hasil yang diharapkan.<\/p><p>Lebih-lebih lagi kerana makanan untuk berbuka di bulan Ramadan umumnya tinggi dengan karbohidrat seperti nasi putih, kuih muih, mee dan sebagainya.<\/p><p>Dalam waktu makan yang terhad, mendapatkan nutrien yang seimbang juga bukanlah senang. Jadi, bagaimana memastikan tubuh mendapat protein yang cukup sepanjang Ramadan?<\/p><p>Dalam artikel ini, kami kongsikan, strategi pemakanan protein yang efektif untuk membantu anda menguatkan otot dan menurunkan berat badan walaupun dalam bulan 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-1481b62 elementor-widget elementor-widget-spacer\" data-id=\"1481b62\" 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-d3eb80c elementor-widget elementor-widget-heading\" data-id=\"d3eb80c\" data-element_type=\"widget\" id=\"subtopic01\" 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\">Kepentingan protein<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bca4bcc elementor-widget elementor-widget-text-editor\" data-id=\"bca4bcc\" 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>Protein merupakan sumber makronutrien yang penting dalam mengekalkan jisim otot badan, membantu pembentukan sel-sel baharu dalam badan, memberikan tenaga serta membantu untuk rasa kenyang dengan lebih lama.<\/p><p>Kesilapan biasa yang dilakukan ketika berpuasa ialah rakyat Malaysia sering mengambil makanan berasakan karbohidrat yang tinggi semasa sahur atau berbuka seperti nasi yang membukit, kuih-muih, serta air minuman yang tinggi kandungan gula dimana ianya akan membuatkan seseorang itu kenyang dengan cepat tanpa protein yang cukup.<\/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-d19ee97 elementor-widget elementor-widget-spacer\" data-id=\"d19ee97\" 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-ec08330 elementor-widget elementor-widget-heading\" data-id=\"ec08330\" data-element_type=\"widget\" id=\"subtopic02\" 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\">Pilih protein yang berkualiti<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c8f793e elementor-widget elementor-widget-text-editor\" data-id=\"c8f793e\" 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>Sumber protein boleh didapati daripada sumber haiwan seperti ayam, itik, daging, telur, makanan laut, produk tenusu dan juga dari sumber tumbuh-tumbuhan seperti tauhu dan tempe. Protein dari sumber semulajadi ini adalah lebih baik diambil daripada protein dari produk terproses seperti nugget, sosej dan\u00a0<em>patty burger<\/em>.<\/p><p>Protein dari produk terproses ini kebanyakkannya mempunyai nilai nutrisi yang rendah dan tinggi dengan garam dan lemak. Telur merupakan pilihan makanan tinggi protein yang cepat dan mudah disediakan ketika bersahur. Namun begitu, hidangan yang disediakan mestilah lengkap sebagai contoh, sandwich telur atau\u00a0<em>egg wrap<\/em>.<\/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-5c676ef elementor-widget elementor-widget-spacer\" data-id=\"5c676ef\" 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-d77d808 elementor-widget elementor-widget-heading\" data-id=\"d77d808\" data-element_type=\"widget\" id=\"subtopic03\" 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\">Berapa banyak protein yang anda perlukan?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63f183d elementor-widget elementor-widget-text-editor\" data-id=\"63f183d\" 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>Keperluan protein bagi setiap individu adalah berbeza mengikut tahap kesihatan dan juga jsim berat badan seseorang. Secara amnya, keperluan protein bagi individu dewasa yang sihat ialah satu gram protein bagi setiap kilogram berat badan mengikut panduan dari cadangan pengambilan nutrien (<em>Recommended Nutritional Intake<\/em>\u00a02017). Sebagai contoh, lelaki berumur 30 tahun dan mempunyai berat badan 60.6kg memerlukan 61g protein sehari.<\/p><p>Tiada perbezaan dalam keperluan protein semasa berpuasa dan semasa tidak berpuasa. Namun, individu yang mempunyai matlamat penurunan berat badan atau pembinaan otot memerlukan nilai protein yang lebih tinggi dan khusus, dan perlu mendapatkan nasihat daripada pakar diet atau pakar nutrisi.<\/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-f80a349 elementor-widget elementor-widget-spacer\" data-id=\"f80a349\" 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-34625b5 elementor-widget elementor-widget-heading\" data-id=\"34625b5\" data-element_type=\"widget\" id=\"subtopic04\" 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\">Contoh hidangan protein untuk sahur dan berbuka<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4097f11 elementor-widget elementor-widget-image\" data-id=\"4097f11\" 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=\"2000\" height=\"1000\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/remove-the-subject-and-extand-that-leaves.jpg\" class=\"attachment-full size-full wp-image-46220\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/remove-the-subject-and-extand-that-leaves.jpg 2000w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/remove-the-subject-and-extand-that-leaves-300x150.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/remove-the-subject-and-extand-that-leaves-1024x512.jpg 1024w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/remove-the-subject-and-extand-that-leaves-768x384.jpg 768w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/remove-the-subject-and-extand-that-leaves-1536x768.jpg 1536w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/>\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-6e34fc3 elementor-widget elementor-widget-spacer\" data-id=\"6e34fc3\" 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-6edec88 elementor-widget elementor-widget-text-editor\" data-id=\"6edec88\" 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>Pengambilan protein semasa berpuasa boleh dibahagi sama rata antara waktu sahur dan berbuka. Tiada spesifikasi jumlah protein yang perlu diambil lebih banyak dalam salah satu hidangan.<\/p><p>Walau bagaimanapun, bagi individu yang tidak mampu mengambil makanan yang berat ketika bersahur boleh mengubahsuai jumlah pengambilan protein ketika bersahur dengan mengambil protein yang sedikit semasa bersahur dan mengambil protein lebih banyak pada waktu berbuka untuk mencapai keperluan protein harian.<\/p><p>Bagi individu yang memerlukan 60 gram sehari, protein boleh dibahagikan kepada 20 gram ketika sahur dari\u00a0<em>overnight oat<\/em>, 25 gram dari ayam dan telur semasa berbuka dan 15 gram daripada snek tinggi protein seperti gajus, badam, dan edamame semasa moreh.<\/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-e00925c elementor-widget elementor-widget-spacer\" data-id=\"e00925c\" 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-78ac49e elementor-widget elementor-widget-image\" data-id=\"78ac49e\" 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=\"2000\" height=\"1000\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/Overnight-oats-untuk-berpuasa-1.png\" class=\"attachment-full size-full wp-image-46219\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/Overnight-oats-untuk-berpuasa-1.png 2000w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/Overnight-oats-untuk-berpuasa-1-300x150.png 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/Overnight-oats-untuk-berpuasa-1-1024x512.png 1024w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/Overnight-oats-untuk-berpuasa-1-768x384.png 768w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/Overnight-oats-untuk-berpuasa-1-1536x768.png 1536w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/>\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-75f003d elementor-widget elementor-widget-spacer\" data-id=\"75f003d\" 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-f013adf elementor-widget elementor-widget-text-editor\" data-id=\"f013adf\" 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><em>Overnight oats<\/em>\u00a0boleh disediakan dengan susu, yogurt dan campuran kekacang (badam, gajus, walnut) yang mempunyai kandungan protein yang tinggi. Anda juga boleh menambah buah-buahan pilihan mengikut citarasa.<\/p><p>Bagi atlet atau individu yang bersenam, mereka perlu mengagihkan pengambilan protein yang seimbang semasa berpuasa dari waktu sahur, berbuka dan moreh.<\/p><p>Perancangan makanan adalah sangat penting untuk memastikan seseorang itu tidak mengambil terlalu sedikit atau terlalu banyak jumlah protein yang diambil dalam sehari (pengambilan protein yang lebih tinggi daripada keperluan anda dalam jangka masa panjang boleh membebankan buah pinggang!).<\/p><p>Pengambilan protein perlu dilihat dari keseluruhan diet seharian dan tidak fokus kepada satu hidangan sahaja. Tiada masalah sekiranya protein diambil dalam kuantiti yang banyak untuk satu hidangan jika pengambilan protein masih mengikut keperluan protein individu tersebut untuk sehari.<\/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-f616e0e elementor-widget elementor-widget-spacer\" data-id=\"f616e0e\" 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-e964b7d elementor-widget elementor-widget-heading\" data-id=\"e964b7d\" data-element_type=\"widget\" id=\"subtopic05\" 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\">Minum air yang cukup<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f7f952 elementor-widget elementor-widget-image\" data-id=\"8f7f952\" 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=\"2000\" height=\"1000\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/minum-air-masak-bulan-puasa-1.png\" class=\"attachment-full size-full wp-image-46218\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/minum-air-masak-bulan-puasa-1.png 2000w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/minum-air-masak-bulan-puasa-1-300x150.png 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/minum-air-masak-bulan-puasa-1-1024x512.png 1024w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/minum-air-masak-bulan-puasa-1-768x384.png 768w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/03\/minum-air-masak-bulan-puasa-1-1536x768.png 1536w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/>\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-fed8633 elementor-widget elementor-widget-spacer\" data-id=\"fed8633\" 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-387dc29 elementor-widget elementor-widget-text-editor\" data-id=\"387dc29\" 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>Selain daripada pengambilan protein yang mencukupi, pengambilan air yang cukup juga penting untuk mengelakkan dehidrasi ketika berpuasa dengam mengambil sekurang-kurangnya enam hingga lapan gelas sehari.<\/p><p>Untuk mencapai keperluan air ini, dua gelas air boleh diambil sewatu bersahur, satu gelas sewaktu berbuka puasa, satu gelas selepas maghrib dan empat gelas seterusnya boleh disesuaikan waktunya dari sebelum tarawih sehingga malam hari. Pengambilan makanan yang seimbang dan air yang mencukupi dapat membantu untuk kekal bertenaga dan aktif ketika berpuasa.<\/p><p>Pinggan sihat Malaysia iaitu \u201cSuku, Suku, Separuh\u201d boleh digunakan sebagai panduan untuk memastikan makanan yang diambil adalah seimbang dan dapat mengelakkan seseorang dari makan berlebihan dari keperluan.<\/p><p>Secara kesimpulannya, pengambilan makanan yang seimbang serta air yang mencukupi ketika berpuasa adalah sangat penting dalam mengekalkan josim otot dan kesihatan secara keseluruhan. Selamat menyambut Ramadan Al-Mubarak dan selamat berpuasa!<\/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-0ede7b9 elementor-widget elementor-widget-spacer\" data-id=\"0ede7b9\" 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-03a44c6 elementor-widget elementor-widget-text-editor\" data-id=\"03a44c6\" 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><em><span style=\"color: #999999;\">Artikel ini disiarkan oleh<\/span> <a href=\"https:\/\/www.kelabmama.com\/cukup-ke-protein-waktu-puasa\/\" target=\"_blank\" rel=\"noopener\">Kelab Mama, 13 Mac 2025.<\/a><\/em><\/p>\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>Jika anda masih ingin meneruskan usaha menurunkan berat badan, atau membina otot walaupun di bulan puasa, protein harus mencukupi.<\/p>\n","protected":false},"author":2,"featured_media":46213,"template":"","topic":[102],"language":[135],"class_list":["post-46205","health-article","type-health-article","status-publish","has-post-thumbnail","hentry","topic-diet-nutrition","language-bm"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.0 - 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