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Tips Berpuasa Sehat Bagi Si Diabetesi

glucometer-and-healthy-foodUmat Islam diwajibkan menjalankan ibadah puasa pada bulan Ramadhan setiap tahunnya dan ini sudah menjadi ritual yang dinanti di seluruh dunia. Bagi penderita diabetes, puasa tetap dapat dijalankan namun dengan persiapan yang lebih dibandingkan pada orang yang tidak menderita penyakit ini. Dengan menjalankan pola diet yang sesuai bagi mereka (diabetesi) maka puasa Ramadhan pun tetap bisa dijalankan. Berikut tips bagi diabetesi untuk membantu menjaga kadar gula darah stabil selama bulan puasa:

  1. Utamakan jenis makanan dengan Indeks Glikemik rendah

Indeks Glikemik (Glycemic Index/GI) merupakan angka yang menunjukkan kemampuan makanan untuk meningkatkan kadar gula darah. Semakin tinggi angka GI, semakin besar kemampuan makanan tersebut meningkatkan kadar gula darah. Untuk menjaga kadar gula darah tetap normal bagi diabetes, disarankan memilih makanan dengan nilai Indeks Glikemik rendah. Contoh makanan dengan nilai Indeks Glikemik rendah:

  • Sereal gandum utuh

  • Ubi

  • Nasi beras merah

  • Buah (semangka, jeruk, apel, salak, pir, kiwi)

  • Sayuran hijau (bayam, kangkung, daun singkong, poh-pohan, mentimun)

  1. Perhatikan porsi makanan

Untuk memenuhi kebutuhan energi, kita bisa mengonsumsi makanan dengan perbandingan 40% energi untuk sahur, 10%-20% untuk berbuka puasa, dan 40% setelah tarawih. Berbuka dengan banyak makanan bisa berakibat kurang baik untuk penderita diabetes.

  1. Perhatikan jadwal makan yang tepat

Tips menjaga jadwal makan untuk penderita diabetes yang berpuasa untuk menghindari kondisi hipoglikemi (gula darah sangat rendah) maupun hiperglikemi (gula darah berlebih):

    • Makan sahur mendekati waktu imsak url

    • Berbuka puasa tepat waktu dengan buah kurma segar, pisang, sirup atau es buah free-sugar. Hindari penggunaan susu kental manis dalam minuman berbuka, serta kurangi konsumsi makanan berlemak atau gorengan.

    • Makan dengan porsi sedang setelah salat tarawih untuk menjaga kadar gula darah tetap stabil selama tidur.

Selain itu, Anda juga tetap bisa lakukan aktivitas fisik secara teratur. Aktivitas fisik yang dilakukan harus memperhatikan intensitas maupun waktunya guna menghindari terjadinya gejala hipoglikemik, sebagai contoh: waktu berolahraga yang tepat adalah sekitar 2 jam setelah sahur dengan intensitas sedang. Jika Anda diabetesi tipe 2 yang menggunakan obat-obatan tertentu ataupun suntikan insulin, akan lebih baik untuk berkonsultasi terlebih dahulu dengan dokter Anda untuk hasil yang lebih optimal.

Source : Ramadan Health Guide: A Guide to Healthy Fasting. 2007, Indeks Glikemik Pangan. 2004., Al-Arouj, Monira., et al. 2005. Recommendation for Management of Diabetes During Ramadan. Diabetes Care 28 (9): 2305-2311.

(ang)

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