Contents:
- Medical Video: 4 Foods That You Should Avoid During Suhoor
- What types of food should you have on your Sahur menu?
- Fruits and vegetables
- Carbohydrate source
- Source of protein
- Some practical but healthy sahur menu ideas
- 1. Sandwich bread and milk
- 2. Vegetable fried noodles
- 3. Oatmeal with vegetables or fruit
- 4. Healthy salads
Medical Video: 4 Foods That You Should Avoid During Suhoor
Sahur menu is the first meal time before you start your activity for a long time during fasting. So, the food you consume at dawn is expected to meet your energy needs a day. So, choose good and healthy foods when you are dawn. What are the practical Sahur menus that are easy to make?
What types of food should you have on your Sahur menu?
Healthy food at dawn is needed to provide enough energy during fasting hours. Some of the foods you have to eat at dawn are:
Fruits and vegetables
Both of these food groups provide a lot of fiber. Fiber is useful to help you feel full longer during fasting, so you don't feel hungry fast. Fiber can also help prevent you from constipation. In addition, fruits and vegetables also provide enough vitamins and minerals to maintain your health.
Carbohydrate source
Rice, bread, noodles and potatoes are some of the sources of carbohydrates that you can consume at dawn. This food carbohydrate source helps you to provide enough energy to carry out activities all day long.
Choose sources of carbohydrates with complex carbohydrate types that have high fiber content, such as brown rice and whole wheat bread. These foods can help you maintain energy longer because it takes longer to digest.
Source of protein
Meat, chicken, fish, eggs, and milk are sources of protein that you must provide at dawn. Protein helps repair and build your body's tissues, and can boost your immune system.
Some practical but healthy sahur menu ideas
1. Sandwich bread and milk
This can be a practical and healthy sahur menu for you. Choose wheat bread so that more fiber enters your body. For the protein source, you can add sausages and eggs. Then, as a source of vitamins and minerals, you can add lettuce, cucumber and tomatoes.
Milk can be used as a drink to enjoy this dish so that the nutrients you get can be more complete. If you are not full, you can also eat fruit, such as bananas, apples, mangoes, and so on after eating bread.
2. Vegetable fried noodles
Noodles are one source of carbohydrates. If you want to be healthier, add your noodle dishes with various vegetables, such as mustard, cabbage, and carrots. You can also add it with meatballs, sausages, eggs, shredded chicken, or various kinds of seafood as a source of protein in your cooking. This is your healthy meal with complete nutrition.
3. Oatmeal with vegetables or fruit
Oatmeal alone may not be enough for you. This is a source of complex carbohydrates. If you want to be healthier, eat oatmeal with a mixture of vegetables and protein sources. Add broccoli, carrots, corn, or other vegetables that have been boiled or sauteed. Also add chicken, meat or eggs as a source of protein. This must be a more delicious and healthy dish.
Or, you can also make oatmeal with a mixture of fruits and yogurt or honey, if you prefer to eat oatmeal with a sweet taste. A glass of milk can also complement your oatmeal menu.
4. Healthy salads
For the sahur menu, salads can also be a practical and healthy alternative. In order for your salad to consume enough to meet your nutritional needs, make sure the salad you make meets the elements of carbohydrate, protein, fat, vitamins and minerals.
You can get carbohydrates from potatoes and macaroni added to salads. Whereas, you can get protein from meat, chicken, tuna, cheese or eggs. Vitamins and minerals can be obtained from many vegetables, such as red lettuce, green lettuce, cabbage, carrots, cucumber and tomatoes. As dressing-you can add mayonnaise or olive oil, this is also a source of fat in your sahur menu.
