Sahur can be said as a substitute for your breakfast when fasting. This is your first meal schedule to provide energy reserves for your day's activities. Thus, the portion of adequate dawn meal is very important to smooth your fast. If you eat a meal a little or even you miss the meal, then you may feel weak and not strong to run the fast until the sunset.
What foods should be consumed at dawn?
Of course, you should eat foods full of nutrients and in the portion that is adequate at dawn. This is to compensate for the energy you need for activity until the time to break the fast. Eating enough during meal can also prevent you from overeating when breaking fast, which can lead to unhealthy weight gain.
Here is a meal that you can consume at dawn:
- Food sources of complex carbohydrates
Carbohydrates are a nutrient that can provide the body's main energy. We recommend that you choose a complex type of carbohydrates to eat at dawn. Why? Because complex carbohydrates last longer digested by the body, thus giving longer satiety and energizing for a longer time as well.
What is the portion of carbohydrate at dawn?
Some examples of foods that contain complex carbohydrates are oatmeal, whole grain bread, brown rice, cereals, potatoes, and much more. Feeding meal portion for food carbohydrate source is as much as 1-2 servings.
- Food sources of protein
Protein sources are also important to be fulfilled during meal. Protein is needed to help repair and build tissues in your body. In addition, protein is also needed to strengthen the immune system. So, you do not get sick easily despite being fasting.
How many servings of protein to eat?
You can get a source of protein from lean meats, chicken, fish, eggs, milk, yogurt, cheese, tofu, tempeh, nuts, and seeds. Eat these protein foods for 1-2 servings at dawn.
- Vegetables and fruits
Vegetables and fruits are also no less important you consume at dawn. Both contain the vitamins and minerals necessary to maintain your health, such as potassium, folic acid, vitamin A, vitamin E, vitamin C, iron, and magnesium. Many vitamins and minerals play a role in various metabolism in the body.
What is the portion of fruits and vegetables when dawn?
In addition, fruits and vegetables also contain high fiber. These fibers are useful in helping you stay full longer and can also help prevent constipation. Enough your fruits and vegetables need 2-3 servings during meal. You can also eat dates when meal to meet the needs of fiber, vitamins, and minerals per day.
- White water
Not to forget, also water you need to facilitate your digestion, expedite body metabolism, maintain body hydration, and many other water benefits for your health. Sufficient water needs can help you run fast fasting.
How much drinking water does it take for dawn?
You may need to drink 2 or more glasses of water at dawn. Each person's water needs may be different.
When fasting, dawn be a substitute for breakfast alias breakfast. However, the meal and breakfast are of course not the same, because after the meal, you must endure hunger and thirst for more than 12 hours. You also have to keep the body's energy so as not to tire.
In order to run the fast with maximum without feeling thirsty or hungry, the menu of your meal should contain the nutrients needed by the body. Then, what kind of healthy foods to eat in order to hold fast? Here are some tips you can follow:
Complex Carbohydrates are the Main ones
You should not forget this one nutrition. Carbohydrates have an important role as a source of energy that can keep you strong fast. Therefore, the consumption of the sahur menu is rich in complex carbohydrates, such as brown rice, wheat bread, oatmeal, or cereals.
Processed carbohydrate foods such as pastries or donuts should not be consumed at dawn. This is because refined carbohydrates do not give you much energy during your fasting. After eating it you may feel full, but three to four hours later, you will again feel hungry.
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Protein Is No less Important
Healthy foods for the next meal is protein. Protein should also exist in the menu of your meal, because this one nutrient helps your body to repair and rebuild the network that is in it.
In addition, the protein also serves to support the immune system that makes you avoid various diseases when fasting. A simple menu of protein sources that you can eat at dawn is eggs.
Vitamins and Minerals as Complement
As a complement to the nutrients needed by the body, do not forget to provide vegetable menu and some types of fruit. Both of these foods are rich in vitamins and minerals that are very good for your body. The content of vitamins A, C, as well as magnesium and iron in fruits and vegetables act as a booster for endurance during your fasting.
Avoid Consumption of Too Much Salt and Spicy Food
Foods with high salt content or with a taste that is too spicy you should not enter in the menu dawn. This is because sodium levels in salt will make your body feel thirsty easily. So, so the body is not susceptible to dehydration at the time of fasting, avoid too much consumption of salty and spicy food at dawn.
Do not Drink Coffee When Sahur
For coffee addicts, not sipping a drink with this bitter taste will definitely make headaches more often approach. Even so, you should not drink coffee during the month of fasting. Caffeine in coffee will make the body easily lethargic. You too will feel thirsty fast because caffeine also makes you vulnerable to dehydration.
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Limit the Consumption of Sweet Food and Frying
Sweet and fried foods must be very tempting, yes. Taste and sweet taste of course very delicious when touching the tongue. However, do not let your excessive consumption of these two types of food. The body takes a longer time and greater energy to digest fried foods, and this will certainly make you feel faster faster. Not only that, fried foods and sweet foods also make you feel faster thirsty and bloated.
That was six types of healthy foods for sahur that you can try. In order not to limp and lethargic when fasting, you need to take vitamin supplements. No need to leave the house, you can buy it directly in Halodoc via inter pharmacy feature. Halodoc application can also be used to ask directly with the doctor and do