One of the practices of Muslims around the world during the month of Ramadan is to abstain from eating and drinking during the day. Therefore, it is important to supplement your protein intake during mealtime. Revealing 6 sources of quality protein.

Ramadan is an important time for Muslims around the world. In 2025, religious activities will begin on Friday, February 28, 2025, after sunset, and will end on Saturday, March 29, 2025. According to คาสิโนออนไลน์ UFABET ฝากถอนรวดเร็ว เริ่มต้นเล่นง่าย Muslim beliefs, it is a time for self-training, strengthening faith, and drawing closer to God.

One of the practices is fasting, abstaining from food, drink, drugs, and sexual intercourse, as well as refraining from behavior that goes against morality.

From dawn until sunset. In addition, fasting people abstain from eating and drinking during the day, so each day they can only eat 2 main meals: Suhoor, an important meal that helps the body have energy throughout the day, from (4:00 – 4:30 AM) and another meal, Iftar (Ifar), after sunset. For these 2 meals, fasting people should receive complete nutrition from the 5 food groups, emphasizing a variety of vegetables. Most importantly, they should get enough protein to boost their energy and good health.

What is protein?

Protein has one important nutritional component called amino acids, which are of 2 types: essential amino acids and non-essential amino acids. Essential amino acids are the part that the body cannot create on its own. They must come from the food we eat. If we eat carbohydrates or fats but not protein at all, growing children will have small and incomplete bodies as normal. Because fats and carbohydrates cannot replace protein. In addition, protein is also useful in providing energy. Creating hormones and immune substances, and helping to maintain the body’s water balance and acidity.

Quality protein during Lent

• Meat such as beef, chicken and fish are important sources of protein and are of good quality. They contain all the essential amino acids. 1 tablespoon (15 grams) of meat provides about 3 grams of protein. However, care must be taken in choosing what to eat because hidden in the protein is fat and cholesterol. Fish, in particular, is a very good source of protein. And is suitable for the elderly because the meat is soft and easy to digest. However, all bones and cartilage should be removed before eating.
• Eggs are highly nutritious. Each egg contains an egg yolk, which is high in iron. You can eat one egg per day.
• Milk and dairy products are rich in protein and other valuable nutrients. And are also a good source of calcium, which helps maintain healthy bones. One glass (200 ml) of milk provides about 7 grams of protein.
• Rice (cooked) Many people may think that the rice we eat every day is a source of carbohydrates, but in fact, rice also contains protein. 1 ladle (60 grams) of cooked rice provides approximately 1.4 grams of protein.
• Grains, dried beans, foods that are high in protein nutrients as well as various vitamins, dietary fiber, and antioxidants. Caregivers can prepare beans instead of meat in some meals to reduce monotony of food. If the elderly eat the same types of food repeatedly without variety. It will be easier for them to lose their appetite and not get enough complete nutrients, such as tofu and soy milk.
• Protein Shake is one of the convenient options available today with a variety of brands and flavors. Muslims should look for the “Halal symbol” to ensure that Muslims in general can consume it.

You should choose to cook food by grilling, boiling, or baking instead of frying. Along with carbohydrates and good fats to get energy slowly for smooth activities throughout the day without feeling tired. Avoid eating more than necessary.  By starting your meal with light food such as soup or dates, etc.,  to stay healthy throughout the month of Ramadan.