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  • Rekomendasi Buah Kaya Kandungan Air untuk Mencegah Dehidrasi saat Puasa

Rekomendasi Buah Kaya Kandungan Air untuk Mencegah Dehidrasi saat Puasa

Rekomendasi Buah Kaya Kandungan Air untuk Mencegah Dehidrasi saat Puasa
Credit: Freepik

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Menahan makan dan minum selama belasan jam saat puasa Ramadan membuat tubuh rentan mengalami dehidrasi. Selain membuat tubuh lemas, dehidrasi juga dapat menyebabkan Anda mudah mengantuk, sembelit, pusing dan sulit berkonsentrasi. Untuk mencegah dehidrasi, Anda bisa memperbanyak asupan cairan dari minuman dan buah-buahan yang kaya akan kandungan air.

 

Buah-Buahan yang Kaya akan Kandungan Air

Untuk menjaga kebutuhan hidrasi tubuh tetap tercukupi selama puasa Ramadan, umat muslim yang berpuasa dianjurkan untuk minum 6-8 gelas per hari atau sesuai kebutuhan. Sayangnya tidak semua orang dapat memenuhi kebutuhan tersebut terutama bagi orang yang kesulitan untuk minum air putuh. Akibatnya, banyak orang berpuasa mengalami lemas akibat dehidrasi.

Untuk mencegah dehidrasi selama puasa, Anda tidak harus memenuhi kebutuhan air melalui air putih. Anda juga dapat mengonsumsi makanan yang kaya akan kandungan air seperti sup kaldu, atau mengonsumsi buah-buahan yang kaya akan kandungan air saat berbuka dan sahur. Beberapa jenis buah yang mengandung air cukup tinggi, antara lain:

 

Semangka

Semangka adalah salah satu jenis buah yang memiliki kandungan air cukup tinggi hingga 92%. Selain tinggi akan kandungan air, semangka juga kaya akan gula alami sebanyak 6,2 gram yang cukup untuk mengembalikan energi setelah berpuasa sepanjang hari.

Meskipun semangka tinggi gula namun buah ini rendah kalori. Semangka juga merupakan sumber vitamin A dengan kandungan 80 mg vitamin A pada setiap potongan semangka ukuran sedang. Anda dapat mengonsumsi semangka sebagai buah potong, atau diolah ke dalam jus.

 

Baca Juga: Tips Persiapan Agar Tubuh Kuat Menjalani Puasa

 

Strawberry

Strawberry, buah mungil ini juga mengandung kandungan air tinggi sebanyak 91,1 gram. Dalam setengah cangkir strawberry mengandung 3 gram serat yang memenuhi 11% kebutuhan harian. Saat berpuasa, buah strawberry bisa menjadi asupan sumber serat yang membuat Anda kenyang lebih lama sehingga kadar gula darah terkendali.

 

Melon

Selain semangka dan strawberry, buah melon juga banyak mengandung air hingga sebanyak 90 gram. Dalam sepotong buah melon besar, buah melon mengandung 37,4 mg vitamin C yang mencukupi 42 persen kebutuhan harian. Melon juga mengandung 1g serat yang memenuhi kebutuhan 4 persen kebutuhan harian.

 

Raspberry

Raspberry mengandung 87% air. Buah raspberry juga kaya akan vitamin C dan serat yang baik untuk nutrisi yang diperlukan selama bulan puasa. Raspberry juga mengandung antioksidan yang efektif untuk melawan radikal bebas. Anda dapat mengonsumsi raspberry sebagai pelengkap dalam sereal, yoghurt dan oatmeal.

 

Baca Juga: Benarkah Kita Harus Minum Air Putih 8 Gelas per Hari Agar Tidak Dehidrasi?

 

Nanas

Nanas termasuk salah satu buah yang baik untuk dikonsumsi selama bulan puasa. Selain mengandung gula alami, buah nanas juga mengandung 87% air. Nanas juga mengandung 2,3 gram serat yang memenuhi kebutuhan harian hingga 8 persen serat.

Buah nanas mengandung enzim bromelain yang mendukung sistem pencernaan, membantu dan meredakan peradangan. Nanas juga mengandung antioksidan sehingga baik untuk menjaga sel tubuh dari kerusakan akibat radikal bebas.

 

Jeruk

Jeruk merupakan salah satu buah yang populer untuk menu berbuka puasa. Jeruk juga merupakan buah yang kaya akan kandungan air, sebanyak 87%. Buah ini kaya akan vitamin C, kalium dan serat. Jeruk ini mengandung gula alami yang membantu memulihkan energi saat berbuka.

Sementara itu kandungan seratnya juga diperlukan untuk membantu memperlambat pengosongan lambung sehingga membuat Anda kenyang lebih lama. Namun buah ini bersifat asam, jika Anda memiliki masalah asam lambung atau GERD sebaiknya berhati-hati saat mengonsumsi buah jeruk.

 

Buah yang kaya akan kandungan air merupakan jenis buah yang direkomendasikan untuk berbuka puasa dan sahur. Untuk mendapat rekomendasi menu pilihan saat puasa, Anda bisa berkonsultasi dengan dokter, ahli gizi atau menggunakan layanan aplikasi Ai Care yang bisa diunduh pada ponsel Anda.

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

 

Writer : Ratih AI Care
Editor :
  • dr. Monica Salim
Last Updated : Minggu, 16 April 2023 | 23:26
Tags : puasa buah-buahan tips puasa

WebMD. (2022). Foods High in Water. Available from: https://www.webmd.com/diet/foods-high-in-water

Barrie, L. (2020). The 10 Top Hydrating Fruits. Available from: https://www.everydayhealth.com/diet-nutrition/top-hydrating-fruits/

Fasting and the Risk of Dehydration during Ramadan. Available from: https://www.hamad.qa/EN/your%20health/Ramadan%20Health/Health%20Information/Pages/Dehydration.aspx#

Ajmera, R. (2021). Can You Drink Water When Fasting?. Available from: https://www.healthline.com/nutrition/can-you-drink-water-when-fasting

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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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