[ARTIKEL] 20 Mar 2024
Healthy Sahur Menu to Meet Energy Needs During Fasting
In order not to experience a rumbling stomach in the middle of the day while fasting, it is important to choose a healthy and nutritious sahur menu. Consuming the right food at dawn will help the body stay energized and hydrated throughout the day.
Healthy Sahur Menu to Maintain Energy and Hydration:
1. Plain water
Drinking at least 8 glasses of water a day, especially at dawn, is very important to keep the body hydrated. Water helps speed up metabolism, remove toxins, and maintain the body's energy levels.
2. Fresh Fruits
Fruit contains vitamins, minerals and fiber which are important for the body. Choose fruits with high water content such as watermelon, melon and papaya to keep your body hydrated.
3. Vegetable soup
Vegetable soup is rich in vitamins, minerals and fiber. Apart from that, warm and soupy vegetable soup also helps warm the body and keeps the stomach full longer.
4. High Protein Foods
Protein helps build and maintain muscle mass. Choose protein sources such as eggs, fish, skinless chicken, or tempeh to meet the body's protein needs.
5. Complex Carbohydrates
Complex carbohydrates such as brown rice, whole wheat bread, or oatmeal are digested more slowly by the body, thus providing energy that lasts longer than simple carbohydrates.
6. Healthy Fats
Healthy fats such as avocado, nuts, and olive oil help maintain heart and brain health. Consume appropriate portions to maintain nutritional balance.
7. Nuts
Nuts are a good source of protein, fiber and B vitamins. Nuts also help maintain satiety and provide long-lasting energy during fasting.
8. Boiled or Sautéed Vegetables
Vegetables such as spinach, broccoli, carrots and long beans are suitable additions to the sahur menu. Boil or sauté vegetables in Mamaco coconut oil and add a little salt and spices for a delicious taste. Vegetables contain fiber which is good for digestion and provides a long-lasting feeling of fullness.
Conclusion:
When fasting, it is important to choose a healthy and nutritious sahur menu to maintain body health and meet energy needs during fasting. The right foods such as water, fresh fruit, vegetable soup, high protein foods, complex carbohydrates, healthy fats, nuts, and boiled or stir-fried vegetables can help maintain nutritional balance and provide lasting energy.
Apart from that, several practical tips such as preparing the sahur menu quickly, cooking food healthily, avoiding unhealthy foods, paying attention to meal portions, and getting enough rest after sahur also need to be considered in order to maintain optimal body condition during fasting. Thus, by following these tips and choosing the right sahur menu, you can help Muslims fast more comfortably and healthily.
