5 Must-Listen Podcasts During Ramadhan

Supplement your ibadah by listening to renowned scholars and reciters on podcasts. You can just stream or download your favourite scholars podcast and listen to them while on the go or working out.

Here are the top 5 podcasts – dessert for the soul.

  1. Mufti Menk Ramadhan 2017 Daily Podcast
    Listen to a 30 mins lecture by Mufti Menk during Ramadhan. New lectures are uploaded on a daily basis. Available on AndroidIOS and podcast MuslimCentral.com
  2. Omar Suleiman on Quran 30 for 30 from 2016
    A summary of a surah a day. Average duration of a podcast is 30 mins. Available on Android, iOS and podcast online
  3. Podcasts on Tafseer of Surah Al-Baqarah in 64 parts on Bayyinah. There are 3 others Surah with Tafseers on Bayyinah Podcasts
  4. Quran Weekly Get to know Ramadhan from 2016 by Nouman Ali. Consists of 30 podcasts of 30 surahs each, averaging 30 mins per podcast.
  5. The Quran Audio with Translation and many reciters that you could listen to no matter where you are

Enjoy listening to them – all you need are your ear plugs and phones.

A podcast a day, keeps the sorrow away.

A podcast a day, keeps the sorrow away.

Back to the starting line: TM Fan Run 2016

The end of Ramadhan marks a new running chapter for me. After one month of good rest, it is time to get going again with higher hopes and bigger goals (Hint: another ultramarathon coming really soon!). Coincidently, 2016 has passed it’s second half and so it is also a good time to reflect on the progress of our New Year Resolutions ; How far are we from reaching our goals? Have we completed any New Year Resolutions yet? Have we even started working towards our goals yet?

IMG_7480IMG_48922014 vs 2016. Same race, different venue, different distance

Time is of the essence. When you have limited time to work towards your goals, every mileage and work out counts. Not wanting to waste another moment, I signed up to run for 10KM in the TM Fan Run. Plus, signing up for an event in the midst of Eid celebration made me feel less guilty about enjoying the high calorie foods such as rendang and cookies.

IMG_4917Who says runners don’t celebrate Eid? This was our carbo-loading on the night before the run!

Lining up at the starting line, I realised how much I missed the smell of the morning air before dawn, the rays of light during sunrise, and the immediate jolt of caffeine and sugar in my system. I missed the cliché, annoying pop songs played while some random instructor did an aerobic warm up on stage, the buzzing crowd building up the excitement, the sight of your running crew and a few familiar faces. There was nothing quite like the feeling on race day!

As soon as the gun goes off, I took a deep breath, ready to give my best shot. The route was mildly easy with minimal elevation. Starting from Dataran Putrajaya, we passed by the usual landmarks if you have been running in Putrajaya regularly such as PICC and Persiaran Perdana Bridge, so there was not much excitement about the route. Overall, the 10K route was short of a few hundred meters but by my books, I ended up running my fastest 10K anyways by shaving 10 minutes of my previous personal best record.

So far, it looks like my running calender is off to a pretty good start. I’m feeling rather optimistic about the second half of 2016, with more races and work outs in the near future!


Until next week,

The Weekend Runner.

Tips on How to Stay Energized during Ramadhan

How do you balance fitness and ibadah during Ramadhan? Uncertain how to find time? Uncertain about how to stay energized while fasting? We have compiled some tips on how to stay energized and share fitness routines by #NashataRunners for you to get motivation from:


You may know the best time to workout for yourself, but you may need to tweak your plan during Ramadhan. Follow your own schedule and routine, and do what works for you, as all of us have different schedules, targets and commitments. Be it running on a treadmill before breakfast or sahur, or running after tarawikh, or going to the gym after breakfast, we just need to find time.

Ultra Routine by Nur Nahsuhah, a marathon runner, medic student

Her target is to keep her stamina for a running event after Ramadhan, perform Tarawikh prayers and Tadarus

  • Fitness activity of choice during Ramadhan
    Running and Yoga
  • How many times a week do you plan to train & what is the mileage?
    I still run everyday but the max distance is 6km per day so the longest mileage would be 42km per week.
  • Training time
    Daily from 5.15pm to 6.15pm


Nahsuhah runs 6km everyday during Ramadhan

Fitness Routine by Eliza, entrepreneur, mother of 3

Her target is to reduce body fat, maintain metabolism, eating healthy home cooked meals, perform Tarawikh prayers and complete reading the holy Quran

  • Fitness activity of choice during Ramadhan
    Yoga & running
  • How many times a week do you plan to train & what is the mileage?
    Running 2 times a week, during weekends after tarawih at night or before sahur in the morning for an hour. Due to safety reason – it would be with husband. This year she plans to yoga 3 times on weekdays for 30 minutes, 6pm – 6:30pm. (that would be the time she has something baking in the oven)
Yoga During Ramadhan

Yoga During Ramadhan


Often we feel lethargic during the month of Ramadhan due to lack of nutrients. Ramadhan is a month of worshiping God that is portrayed in many ways; like tarawikh prayers, reciting Quran, zikr, doing good deeds, charity and more. Performing some deed can drain your energy out. A popular question for muslims; Is there a way to make it up to this? There are more deeds I would love to do but how do I stay energized when fasting? Come! Let’s find out how. 


1. Eat energy booster food

Foods that is high in fiber, proteins and good fats (e.g: obtained from fish, nuts, coconut oil, and etc.). These kind of foods will slower your hunger and boost you body energy. Nevertheless, you still have to keep a balanced diet and moderate. Avoid eating unhealthy oily food although they are easily accessible at bazaars. Go for quality, not quantity. Bake instead of fry. Drink plenty of juices or eat a lot of fruits to keep body hydrated and nutrient. Be picky with what you eat.

It has been mentioned by Prophet ṣallallāhu 'alayhi wa sallam (peace and blessings of Allāh be upon him) regarding healthy eating habits: “A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.” [Ibn Majah]

Break your fast with a light and balanced iftar


2. Drink plenty of water

Inadequate of water can lead to dehydration. If you’re not keeping the right level of water in your body, your body will struggle. How do you do it during Ramadhan? Here’s how:

  • 2 glasses at suhur
  • 4 glasses between iftar and suhur
  • 2 glasses at iftar

Nevertheless, you should know your body needs of water intake everyday. Here’s a chart you should know on water intakes for your body needs. Drink fruit juices to add more nutrient for your body. 

minum air ikut berat badan

3. Shake it up

Maintain your metabolism during Ramadhan as it may decline due to lesser food intake. Sitting too much or less movement makes your body more lethargic. Try walking around or do a mini workout to regain your activate your body energy. You can try yoga, pick up dumbells or do light stretches. Just get up and do something else shortly to improve blood circulation. Even preparing your own healthy meals for breakfast can keep you alive! Find and try out new healthy recipes during Ramadhan.

Dumbells for Office


4. Socialize around

Distract the tiredness by small chatting with your colleagues and friends. Socializing minimizes stress, boosts brainpower, and rids away the fatigue. While you chat, don’t forget to stick a smile and laugh more as it stimulates energy and improves mood. You might want to add some entertainments like playing games for a suggestion, just to be free from stress. 

IMG_6945 - Copy

5. Sleep tight

Get a good night sleep to improve your energy level for the next day. How can you achieve that? Sleep soundly by turning off electronic gadgets and make sure your bedroom is cool with the right temperature. Make sure you get at least 6 hours of sleep a day despite the late night Tarawih prayers and early morning suhoor. If you can nap during daytime, you could do that to ensure your body gets enough rest. Do not compromise your sleep.

Keep a healthy diet and ibadah this Ramadhan. Get your fitness and ibadah routines work hand in hand harmoniously for a better wellness.


Photo Credits: http://www.zulpress.com/motivasi-bisnes/10-pengajaran-kehidupan-daripada-ramadhan/ http://paleoleap.com/dealing-with-constipation/ http://www.vitaminuntuksemua.my/2015/03/air-campuran-lemon-boleh-elakan-dari-dehidrasi-dan-menurunkan-darah-tinggi-sebanyak-10-peratus.html

The Weekend Runner: Business As Usual

One day I woke up early in the morning after going for a night run with a major headache and feeling extremely hungry. I went to work groggy and half-asleep. I quickly realised that I was dehydrated and did not monitor what I was eating during suhoor. Lack of sleep contributed to the problems too. Major adjustments must be made in order for me to continue with my work out and running routine for the month of Ramadhan.


Just like picking up a skill, saving up, reading, and many other good things in life, long-distance running is built on consistency. Without regular practice and maintenance I will loose the endurance and stamina built over a few months ago. Plus, I have less than 4 months left until I run my first full marathon at Standard Chartered KL Marathon, so I have to make every mile count.



Can’t stop won’t stop!


Some might argue that Ramadhan is a time focus on ‘ibadah’ but I would argue that maintaining a healthy body is a part of being a good, practicing Muslim. As long as you divide your time well, your work out is also considered as an ‘ibadah’ if your intentions are right and you do it for the sake of Allah.


So, after making some adjustments stated in the example below, it is business as usual with my running routine:


1)     Run at night – Just keep in mind to wait at least 2 hours after a heavy meal if you had a heavy meal at iftar. Or run very early in the morning before suhoor. Running when the sun is not out is much more pleasant and you won’t feel thirsty too quickly.


2)     Get enough rest – it is hard to define how many hours of sleep you actually need because it varies between people, so listen to your body.


3)     Hydration – Drink plenty of plain water. I know that some ice cold cendol at the bazar is tempting, but that should not be your priority. If you want to run while still fasting, some runners that I know revolve their running routine around iftar so their work out is complete as soon as it’s maghrib time.


4)     Eat right – getting enough nutrients such as carbs and protein is very important during Ramadhan because you have time for only 2 major meals. Therefore, focus on quality, not quantity of the food, for example, swapping the usual ‘kuih’ for fruits instead at iftar.


Runner - what they think I doI think guy on the right just bought a big packet of mee goreng mamak from the bazar (picture source: Google)


May all of you be rewarded with better performance for the months to come for adjusting your routine to suit the holy month of Ramadhan!


Until next week,

The Weekend Runner.

5 ways to get slimmer & fit body on Ramadhan

Ramadhan is the most efficient way to keep your body fit and healthy while at the same time drawing closer to Allah s.w.t.. During this period of month is when people usually grab the opportunity to discipline themselves physically and mentally. Variety ways people tried to find the best diet for maintaining their body shape, but the best way to maintain your body fitness is through following our Prophet’s style of eating habits.


In a timeless hadith of our Prophet ṣallallāhu 'alayhi wa sallam (peace and blessings of Allāh be upon him) regarding healthy eating habits, he mentions:

“A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.” [Ibn Majah]

 fitness for women



We all surely have the same thought of losing weight during Ramadhan. Yes indeed, we should be focusing on our deeds for the sake of Allah s.w.t.. But notice this. Does our body gets thinner or fatter? Admit it, most of us eats according to our lust and appetite when breaking fast. Neglecting the nutritional balanced diet and body health? That’s a typical situation for someone that starves through out the day. Then, we regret eating too much and not knowing what to do about it. Tarawih prayers helps to balance back the physical condition of our body. But for some, that is not enough. We usually get too little physical movement during Ramadhan. Well, here are some tips that may boost in losing weight while collecting deen, as exercise is also one of the ibadah.


Follow these 5 tips for a fit healthier body in Ramadhan


1. Planning physical activity

  • Do 15-45 minutes of light exercise such as walking, house chores, gardening, and etc. It is good for blood circulation during fasting.
  • Less sleep. More sunnah prayer. Probably burn 60-80 calories (according to your weight) with prayers 5 times or 17 rakaah.
  • Tarawih prayers is also an exciting physical activity your strength. Try to calculate how many calories you burn when you do 20 rakaah Tarawih prayers? On average, one burns 4 calories performing one rakaah.
  • Did you know that you can burn 50-80 calories during one hour of reading? Read the Quran in wherever you are. It keeps you alert and your mind can also be sharpened.

2. Eat at appropriate amount of calorie

  • Taking of 1200-2000 calories per day
  • While fasting, we still have to calculate in detail the calorie content of each food. Do not forget two dates contain at least 45 calories. If you take 10 dates, you have to take at least 225 calories.
  • Eat as usual. Eat moderately. No need to exaggerate your diet during fasting.

3. Breaking fast with easy-lose-weight food

  • Eat fruits that contain lots of fiber and vitamins
  • Eat foods high in fiber and protein to balance blood sugar, eliminates hunger and excessive eating
  • Avoid fried and greasy

4. Control the rate of water intake

  • Drink with content appropriate to the weight
  • Avoid salty foods because it can increase thirst during the day
  • Avoid icy drink or drink excessively during the break
  • However you need to drink a lot to ensure you remain hydrated during the day

5. Plan your diet

  • Morning wake up and take enough food and drink for a day of fasting supplies
  • Buy and prepare nutritious food and adequate bersahur rates
  • Avoid wasting food by
  • If you feel like wearing a great fit next month, do not forget to nutrition and health care in the month of Ramadan this.



Prophet s.a.w’s Favorite Dates

Which will you choose first to break the fast with a variety of dishes spread on your dining table? Drinks? Cakes? Fruits? Rice with fish? Biscuits? Dates? Or other than those listed?



Of course the dates, right? That’s what our Prophet encouraged to break the fast with.  Dates contain high amounts of natural sugars, but they are low-glycemic index food and do not increase blood sugar levels after they eaten. If there is no date, plain water is the second best. Basically, the scientific name for dates is Phonex dactylifera and can be eaten cooked or raw. There are many benefits that can be found in dates:

1. Preventing Chronic Disease like Diabetes and Heart

2. Help in growth and mind alertness

3. Prevent Stroke Attack

4. Stimulate and increase the potential of pregnancy

5. Increase patience, polite and smart thinking

6. Easy to digest and energizes body

7. Take blessing at new born baby

8. It’s our Prophet’s favorite fruit


Dates contain lots of nutrients and vitamins that are needed by our body. The taste is so naturally sweet that it is always misinterpreted as an artificial-sugar-contained.

The amount of protein contain in a date is approximately 1.8 to 2.0%, for fiber is 2.0% to 4.0%, while sugar contains 50% to 57% glucose. This high amount of fiber High is good for bowel system. Dates are also rich in potassium and several other minerals. Potassium is an electrolyte that will re-balance the water in our body when we are insufficient of water, especially during fasting. Potassium also helps in maintaining the nervous system and building muscles which, includes the heart muscle .

There are varieties of dates that you might not know yet:


Picture source: Mybaitullah


Ever wonder what type of dates you are eating? Now you can differentiate each kind of dates. There are jumbo, dry, wet, no seed and so on. Dates are also durable and not prune to stale. Dates are popular in Ramadhan. They sometimes prepare deserts or cookies that are made from dates for Eid Day. Not just that, cakes are also one of the popular food that includes dates as one of the ingredients. Try replacing sugar with dates, you will never regret it.

KURMA makanan kegemaran Rasullullah S.A.W

Makanan apa yang anda pilih terlebih dahulu untuk berbuka puasa dengan pelbagai hidangan yang tersedia di depan mata? Air? Kuih-Muih? Buah-Buahan? Nasik dengan lauk? Biskut? Kurma? Atau selain daripada yang disenaraikan?


Sudah tentunya buah kurma kerana Nabi menggalakkan berbuka puasa dengan sesuatu yang manis. Jika tiada kurma, air masak adalah sebaik-baiknya. Nama saintifik buah kurma adalah Phonex Dactylifer dan boleh di makan masak atau mentah. Terdapat banyak khasiat boleh di dapati dalam buah kurma antara kelebihan-kelebihannya yang utama adalah:

1. Mencegah Penyakit Kronik Seperti Jantung & Kencing Manis

2. Kecerdasan Minda Dan Membantu Proses Tumbersaran

3. Mencegah Serangan Strok

4. Merangsang Dan Memudahkan Kehamilan

5. Membentuk Sifat Penyabar, Bersopan Santun Dan Cerdas Pemikiran

6. Mudah Hadam dan Menambahkan Tenaga

7. Mengambil Keberkatan Sewaktu Kelahiran

8. Menjadi makanan Kegemaran Rasulullah S.A.W

Khasiat Kurma

Kurma mengandungi banyak zat dan vitamin yang di perlukan dalam tubuh. Ada sesetengah kanak-kanak hairan dan menanyakan kepada ibu bapa mereka  “Mama, buah ni ada gula ke?”. Rasanya yang sangat manis dan lazat membuatkan ianya unik.

Kandungan protein di dalam kurma lebih kurang 1.8 hingga 2.0%, serat 2.0 hingga 4.0% manakala kandungan gulanya 50 hingga 57% glukosa. Serat yang tinggi amat baik untuk sistem pelawasan. Kurma kaya dengan Potassium dan beberapa zat galian yang lain. Potassium adalah elektrolit yang akan menyeimbangkan kembali kandungan air dalam tubuh badan apabila kita kehilangannya, terutama sepanjang tempoh berpuasa. Potassium juga membantu dalam pembinaan otot termasuk otot jantung dan mampu memelihara sistem saraf.

Terdapat pelbagai jenis buah kurma yang wujud antaranya :

Jenis2 kurma

Gambar di ambil dari sumber : Mybaitullah

Anda sendiri tidak tau jenis kurma apa yang anda selalu makan bukan? Lepas ini anda boleh rasa dan bezakan satu-satu kelainan kurma tersebut. Ada jenis jumbo, kering, basah, tiada biji dan sebagainya. Kurma juga tahan lama dan tidak mudah rosak. Juga turut popular di jual di pasaran walaupun bukan di bulan Ramadhan. Kerana rasanya yang sungguh enak, wujud kreativiti oleh manusia untuk di jadikan kuih raya, kek, bahan masakan dan di jadikan snek bagi kanak-kanak apabila dibuat seperti coklat.

Dr. Shima Rashid – Keeping FIT is a strive but NOT impossible for a CAREER Mom

Dr. Shima is a surgeon who specializes in  Ear Nose Throat (ENT) and mother of 4 young children. Within less than a year, she participated in many many runs. Here’s a brief on what drives her to keep FIT!

“I had my 4th baby just after Raya last year (August 2013) and I felt like I wasn’t losing weight. I had never really taken care of myself after my first baby anyway. Seemed like life and work got in the way! Although this was my 4th C-section, it was still hard to get back into the normal routine. I was very lethargic all the time. So when my baby was about 3 months, and having never ever run before, I taught myself to run, using certain applications on the smart phone. My first official run was the Bangi Fun Run, end of last year. With the support of friends and family, I found that I actually liked running and yes the weight was starting to fall off and the rest, they say, is history!”

YAY for Dr. Shima!

Here’s some sharing about Dr. Shima and her active lifestyle.

1) On this month of Ramadhan, do you do any exercise ?

I try to do some aerobics at home, but it is minimal as there are other ibadah that take up my time.

2) How do you feel when your weight is reduced and that you have achieved your certain target?

I feel great, of course, and more importantly I have learnt that there are no ‘short cuts’ when it comes to health. It is a type of investment – you need to put in time and effort to achieve good results.

3) What is your fitness target?

To achieve a normal Body Mass Index (BMI). And to maintain it!!



4) How do you manage your time between work, family and fitness?

I usually workout after 8pm during weekdays and early mornings during weekends. The workout schedule may be ‘ruined’ due to a child’s illness, or being called to the hospital during On-Call. It is a challenge, but you do what you can.

5) Do your other family members have an active lifestyle? How old is your eldest and youngest child? Do you do any activities with them? 

My husband plays futsal twice a week but he doesn’t fancy running. My eldest is 10 years old and my youngest is 11 months old. My older 2 children – Nazme who’s 10 and Effa who’s 8 – have started to want to join me in running events and so we train together during weekends. My 3rd one, Ezza who’s 4, wants to join too but she’s still has some growing up to do before she can.

gambar anak-anakIsn’t Dr. Shima awesome? Not only she has a HIGH self-discipline teaching herself to run and keeping up with it, she also shares her active lifestyle together with her children.

Dr. Shima like many other mothers, gets through her daily life by ‘doing what she can’  in taking care of the children and balancing career and health. Yes, there is no short cut. Fitness like anything else in life, requires EFFORT.

A big thanks to Dr. Shima Rashid who gives us many words of encouragement to build better products for modest women like her. She wears Nashata’s  Ultra Top, Riada Tops, Amin and Iman Hijabs and Riada Active Pants. She has got them all!

How to Complete Reading the Quran in 21 Days

“Ramadan is the (month) in which the Quran was sent down, as a guide to mankind and a clear guidance and judgment (so that mankind will distinguish from right and wrong) (2:183)

In honour and remembrance of that, some would devote time to complete reading and understanding the Quran during Ramadhan.  There are many other ways to complete reading the Quran during Ramadhan. Do what works for you. Below is my sharing on how to complete reading the Quran within 21 days.

Other than Tarawih, reading the Quran during Ramadhan is good. There are 30 juz with 6236 verses (ayat)  in the Quran. In 21 days, you need to read in average 300 verses, and allocate 4-5 hours a day, should you want to complete the Quran. This is assuming it takes 1 min to read a verse. Many can read a verse in less than 30 seconds.

1. How can you find 4-5 hours/day?

Whether or not you are working, you can find time within these slots

  • 75 mins after you have completed morning meal/sahur or after morning/Subuh prayers
  • 1 hour during lunch break hour or after Zhuhur/afternoon prayers
  • 1 hour after work or after Asar prayers
  • 45 mins between Maghrib and Isya prayers
  • 1 hour after Isya or tarawih prayers

2. What are the mediums to read the Quran?
Whether you choose to read the translation of the Quran or recite the Quran in Arabic, it does not really matter. Here are the medium you could use:

  • hard copy of the Quran
  • hard copy of the Quran with translation of your preferred language
  • digital version of the Quran when traveling or everyday reading on the move; web based sites like quran.com, app on electronic devices. Sometimes the digital version provides a translator and an audio reader. These functions can aid your reading and comprehension of the verses in the Quran
  • You can choose both, hardcopy and digital version of the Quran concurrently

I use multiple mediums to cross reference.

3. Here is a plan to complete the Quran in its entirety during Ramadhan
More verses are planned out the first few days and the number is reduced towards day 21. This is because many women tend to be busy towards the end of Ramadhan, plus women get a few days time off in a month.

Ramadhan quran reading planner

May Allah accept our deeds, soften our hearts and grant us forgiveness. Have a bless Ramadhan!

5 Perkara yang boleh buatkan badan anda kurus di Bulan Ramadhan


Semasa bulan Ramadan inilah anda semestinya fokus mengerjakan ibadah puasa. Ianya bukan untuk menguruskan badan. Tetapi adakah badan anda semakin kurus atau semakin gemuk? Banyak orang makan mengikut nafsu apabila berbuka yang tanpa di sedari segala diet dan pemakanan seimbang terabai dan tidak di beri perhatian. Jangan pula terlalu kurang pergerakkan fizikal semasa berpuasa

Sambil menimba pahala di bulan Ramadhan ini, ikuti 5 tips yang boleh buatkan badan anda kurus,

1. Merancang aktiviti fizikal 

  • Lakukan 15-45 minit senaman ringan seperti berjalan, mengemas rumah dan sebagainya. Ianya baik untuk mengedaran darah semasa berpuasa
  • Kurangkan tidur dan lebihkan solat yang juga merupakan satu senaman. Anda dapat membakar sebanyak 60-80 kalori (mengikut berat badan anda) dengan menunaikan solat 5 waktu atau 17 rakaat.
  • Solat tarawih adalah juga satu kegiatan fizikal yang menguja kekuatan anda. Cuba kirakan berapa kalori dibakar apabila anda mengerjakan solat tarawih 20 rakaat?
  • Tahukah anda, anda dapat membakar 50-80 kalori  membaca selama satu jam? Bacalah Al-Quran di mana-mana jua anda berada. Ia membuatkan anda sentiasa peka dan minda anda juga dapat diasah.

2. Makan mengikut kalori  yang bersesuaian

  • Mengambil sebanyak 1200-2000 kandungan kalori setiap hari
  • Walaupun puasa kita masih perlu mengira secara terperinci kandungan kalori setiap makanan . Jangan lupa dua biji kurma mengandungi sekurang-kurangnya 45 kalori. Kalau anda memakan 10 biji kurma, anda telah mengambil sekurangnya 225 kalori. 
  • Makanlah seperti sediakala. Tidak perlu ditokok tambah pemakanan anda semasa berbuka puasa.

3. Berbuka dengan makanan penurunan berat badan

  • Lebihkan makan buah-buahan yang mengandungi banyak serat dan vitamin
  • Makan makanan yang  tinggi fiber & protin untuk menyeimbangkan kandungan gula, menghilangkan rasa lapar dan berlebihan makan
  • Elakkan makanan yang bergoreng dan berminyak

4. Mengawal kadar pengambilan air

  • Minum dengan kadar yang bersesuaian dengan berat badan
  • Elak mengambil makanan yang masin kerana boleh menambahkan rasa dahaga di siang hari
  • Elakkan minuman berais atau minum secara berlebihan semasa berbuka.

5. Rancangkanlah pemakanan anda

  • Bangun sahur dan mengambil makan & minum yang secukupnya untuk bekalan puasa seharian
  • Membeli dan menyediakan juadah yang berkhasiat dan bersahur dengan kadar yang mencukupi
  • Sama-samalah kita elakkan pembaziran wang dan makanan.

Kalau anda terasa mahu muat memakai baju raya pada bulan hadapan, jangan lupa untuk jaga pemakanan dan kesihatan di bulan ramadhan ini.