Contents:
- Medical Video: RAMADAN Healthy Meal Guide & Recipes
- What foods must be consumed at dawn?
- 1. Food sources of complex carbohydrates
- 2. Food source of protein
- 3. Vegetables and fruits
- 4. Water
Medical Video: RAMADAN Healthy Meal Guide & Recipes
Sahur can be said as a substitute for your breakfast while fasting. This is your first meal schedule to provide energy reserves in carrying out your activities on that day. So, enough portion of sahur is very important to smooth your fasting. If you eat a small portion of your meal or even miss a meal, you may feel weak and not strong enough to run fast until the sun sinks.
What foods must be consumed at dawn?
Of course, you have to eat foods that are full of nutrients and in sufficient portions at dawn. This is to offset the energy you need to move until it's time to break the fast. Eating enough at dawn can also prevent you from overeating when breaking fast, which can lead to unhealthy weight gain.
The following are foods that you can consume at dawn:
1. Food sources of complex carbohydrates
Carbohydrates are nutrients that can provide the main energy for the body. We recommend that you choose the type of complex carbohydrates to eat at dawn. Why? Because complex carbohydrates are digested longer by the body, giving them a longer feeling of satiety and energizing for a longer time.
How many servings of carbohydrates during dawn?
Some examples of foods that contain complex carbohydrates are oatmeal, whole wheat bread, brown rice, cereals, potatoes, and much more. The portion of meal for food sources of carbohydrates is as much 1-2 servings.
2. Food source of protein
Sources of protein are also important to be fulfilled at dawn. Protein is needed to help repair and build tissue in your body. In addition, protein is also needed to strengthen the immune system. So, you are not easily sick even though you are fasting.
How many servings of protein for sahur?
You can get protein sources from lean meats, chicken, fish, eggs, milk, yogurt, cheese, tofu, tempeh, nuts, and seeds. Eat as much food as this protein source 1-2 servings at dawn.
3. Vegetables and fruits
Vegetables and fruits are equally important for you to consume at dawn. Both contain vitamins and minerals needed 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 metabolisms in the body.
How many servings of fruit and vegetables at dawn?
In addition, fruits and vegetables also contain high fiber. This fiber is useful in helping you fill up longer and can also help prevent constipation. Enough for your fruit and vegetable needs as much 2-3 servings at dawn. You can also eat dates at dawn to meet your fiber, vitamin and mineral needs per day.
4. Water
Not to forget, you also need water to facilitate your digestion, improve your body's metabolism, maintain body hydration, and many other benefits of water for your health. Sufficient water needs can help you run fast fast.
How much drinking water is needed at dawn?
You may need to drink as much water 2 cups or more at dawn. Everyone's water needs may be different.
