2-4 Hours After Suhoor Hungry Again, Is It Normal?
Illustration (Photograph: Antara)

JAKARTA - Clinical nutritionist from Hasanuddin University, Makassar, Tirta Prawita Sari explains the conditions that occur in the body when you fast, including the reason for sometimes feeling hungry 2-four hours afterwards eating suhoor.

Co-ordinate to the Chairman of the Nutrition Conscious Community Movement Foundation, hunger that arises after ii-iv hours afterward suhoor is commonly considering the nutrient in the body begins to run out and insulin in the body drops.

According to him, there is a hormone that so tells the brain that the breadbasket is empty and demands to be filled.

Every bit a form of response after these iv hours, the body secretes reserves in the course of glycogen that is normally stored in the body depending on the blazon and quantity of your nutrient.

"When sahur, ii-four hours after experience hungry. It's a marker of depleted food, insulin downwardly again. In that location is a hormone that tells the brain that the stomach is empty and demands to be filled. After four hours of the response, it releases a reserve that is glycogen. These reserves usually run out within 12 hours, after which glucagon works to find and break free energy reserves from other sources and the about abundant in the body is fat," Tirta said in a recent word reported from Antara, Wednesday.

When fasting enters ten hours, fat begins to exist broken down so that the levels will brainstorm to increment and 2 hours later or the condition of 12 hours of fasting to the betoken.

This is why you feel there is a wave of hunger, then normal once again, get back hungry then experience fine most the fourth dimension of breaking the fast.

"Because afterwards 12 hours fatty acids that get fractions of energy sources begin to reach the pinnacle then that energy again good eating fresh once again," said Tirta.

Tirta said, fasting is believed to treat this resistance, causing insulin that was resistant to get sensitive again so that the whole metabolic process in the body works better. Insulin resistance is a trouble and is the cause of inflammation in the body.

On the other hand, activities that become routines of Muslims during Ramadan can too be a means of detoxification to overcome bad habits such as smoking, excessive coffee, and chemicals that are stimulative.

"Fasting is likewise one of the modalities that nosotros use to overcome inflammatory and other problems. An important thespian in the body that causes various inflammatory factors, namely insulin and blood sugar levels. Both back to back, when claret saccharide rises insulin volition also rise," said Tirta.

Related menu of sahur and iftar

The nigh important point when breaking the fast and suhoor ensures the daily nutritional needs are met at the fourth dimension of suhoor and iftar. You need to know the total energy needs in a day and the composition of your macronutrients.

The full general adding is that an average of half of the free energy needs come up from carbohydrates, thirty pct from fat, and 15 percent from protein. Then, choosing a good type of fat and reducing fritters volition make the body fitter. Brand sure the source of carbohydrates comes from circuitous carbohydrate ingredients and avoid elementary carbohydrates as much equally possible, such as sugars and syrups.

Tirta suggests a complete carte du jour of nutrients with enough protein and fiber, containing expert fats, such equally avocados, and try without processing nutrient by frying, too reduce foods that are high in table salt because it tin can make you lot thirstier when fasting.

You lot do not need to consume too much suhoor menu, 30 - 40 percent of the daily energy needs are enough.

When breaking the fast should prioritize eating fruits and make certain the intake of fiber is sufficient. Dates are very good for the iftar carte, equally well as other fruits. You can eat cut fruit and three dates when breaking the fast.

"These fruits do not demand to be made in the form of juice. Dates can also be mixed in oatmeal and almond milk, into overnight oats or you can besides add nuts to be a more complete protein," Tirta said.

When there is time, y'all tin also brand a cake from oats with additional dates to provide a sweet element, or boosted dearest or liquid stevia.

But despite all that, the simpler the way of processing, the better, because you can avert adding calories from other ingredients.

Tirta reminds you also need to brand sure your fluid intake is met during fasting considering you tin can be mild to moderately dehydrated. Make certain you run into the needs of liquids when breaking the fast and suhoor.

He suggests that you lot meet the bulk of fluid needs when breaking your fast until bedtime. When suhoor, you lot tin can fill the liquid about 750 milliliters of liquid, and the rest tin be filled when breaking the fast until the eve of slumber.

"Practice not drink directly in large quantities at once yep. Drink gradually, oft wudoo', and moisture your confront and other skin then that the skin does non dry out," Tirta said.

SEE ALSO:

In add-on to fluid intake, information technology is recommended to reduce strenuous activities performed outdoors or in open spaces and exposed to the heat of the sun. But this doesn't mean you miss physical exercise even if you're fasting.

Sports Medicine Specialist of Indonesia Academy Hospital (RSUI) also as education staff in the Section of Medical Sciences FKUI Customs, Listya Tresnanti Mirtha reminds you to apply the principle of BBTT which is an acronym of Expert, True, Measurable, and Regular when doing concrete exercises.

The principle of "Proficient" is that the exercise starts early in accordance with the medical physical condition, does not crusade adverse impacts, and is able to behave out. The principle of "True" is that the exercise begins gradually, commencement with a warm-upward of ten-15 minutes, a core practice of 20-60 minutes, and ending with cooling downwards of v-ten minutes.

The principle of "Measurable" is a maximum pulse rate of 220-age and gradual increase. Then the principle of "Regular" is that the do is done regularly, 2 times/calendar week for the beginning, 3-four times/week for continued with an interval of 1 day for recovery.

"By keeping the body actively moving during fasting volition maintain the fettle of the body and tin maintain productivity. Moving during fasting can really reduce fatigue, compared to just lazing that actually makes the torso tired," said Tata.

He recommends that you do lighter physical exercise while fasting than other months and preferably cardiorespiratory. For the time beingness, y'all can do it earlier breaking the fast or after fajr prayer.

The English, Chinese, Japanese, Standard arabic, French, and Spanish versions are automatically generated by the system. So there may still be inaccuracies in translating, delight ever run into Indonesian as our main language. (organization supported by DigitalSiber.id)