Contents:
- Medical Video: What to eat for Sehri & Iftar - Etiquettes for Ramadan (2017)
- Why does the body need calcium during fasting?
- List of high calcium foods for sahur
- 1. Tempe
- 2. Know
- 3. Broccoli
- 4. Spinach
- 5. Anchovy
- 6. Sardines
- 7. Yogurt
Medical Video: What to eat for Sehri & Iftar - Etiquettes for Ramadan (2017)
When fasting, people tend to eat sweet foods. In fact, sweet foods affect the balance of vitamins and other minerals in the body, one of which is calcium. This can adversely affect your bone health later. Don't worry, you can outsmart it by eating foods high in calcium at dawn.
What foods contain a lot of calcium? Come on, find out the answer in the following review.
Why does the body need calcium during fasting?
Sweet foods are very popular during the fasting month. Starting from ice fruit, banana compote, sweet tea, or marrow porridge served on the dining table. It all contains sugar which when consumed makes your sugar levels rise faster. Too much sugary food can reduce the amount of vitamins and minerals in the body, including calcium, phosphorus and vitamin D.
Then, rising blood sugar levels can affect the body's pH to become too acidic. The body will normalize the acidity of the body with calcium reserves. This causes the amount of calcium to decrease. Losing a lot of calcium in the body is prone to occur when you fast and tend to break the fast or eat dawn with sweet foods.
Calcium, phosphorus, and vitamin D are very important for bone growth while maintaining bone strength. If you lack these three substances, your risk of getting bone disease becomes greater.
List of high calcium foods for sahur
Dairy products such as milk, cheese, and yogurt contain lots of calcium. Apart from these products, there are many other foods that also have the same ingredients. In order for the needs of calcium, vitamin D, and phosphorus to stay awake during fasting, you can consume the following high calcium foods.
1. Tempe
Fermented soybeans are very healthy and affordable. Moreover, tempe is very easy to serve, whether it's steamed, sauteed or fried. You can process it as you wish.
Besides being delicious, tempeh also contains calories, protein, sodium, manganese, niacin, magnesium, riboflavin, iron, and of course calcium and phosphorus which are good for bone health.
2. Know
Besides tempeh, tofu can be a substitute for tempeh if you are bored. Just like tempeh, tofu is also made from compacted soy juice. Tofu contains essential amino acids, iron, calcium, manganese, selenium, magnesium, zinc, vitamin B1 and phosphorus.
You can easily process tofu for the sahur menu, such as cooking sauteed, fried, steamed, or added to broth soup.
3. Broccoli
Broccoli is one of the most popular high calcium foods. In addition, broccoli also contains vitamin B1, magnesium, omega 3 fatty acids, zinc, iron, and selenium. Not only healthy bones, calcium helps maintain a normal heart rhythm, keeps muscles relaxed, and supports nervous system function.
You can enjoy broccoli as a menu for sahur with salads, baked, or sauteed with peppers and pieces of meat. You can even mix broccoli to get more calcium. It's best if you drink milk a few moments after eating broccoli so that calcium absorption is better.
4. Spinach
Besides broccoli, spinach can be a choice of vegetables in your sahur menu. Usually spinach is often made vegetables with additional corn or sauteed. Besides calcium, spinach contains vitamin A, vitamin C, vitamin K, folate, iron, potassium, and magnesium. You should consume spinach with fruits that contain vitamin C, such as oranges so that the body more easily absorb calcium from spinach.
5. Anchovy
Anchovy contains three important components that build bones, such as calcium, phosphorus, and magnesium. The three of them joined forces to make a main mineral called hydroxyapatite. In addition to supporting bone health, anchovy also contains omega 3 fatty acids and contains very little mercury so it is still safe to consume and good for the heart.
You can enjoy anchovy in various dishes. For example, sauteed with beans or steamed with a mixture of tofu (pepes).
6. Sardines
In addition to anchovies, sardines include fish that contain high calcium, phosphorus, and vitamin D which are good for the growth of bones and teeth. Selenium and amino acids found in sardines are also an antidote to free radicals.
Adding calcium and vitamin D supplements also helps you to meet these mineral and vitamin needs while fasting. However, do not forget to consult with your doctor first and always exercise regularly so that you can get maximum bone health benefits.
7. Yogurt
Don't panic if you are late getting up for sahur. When fasting dawn, you can still fulfill calcium needs with yogurt. One cup of yogurt (small packaging) contains around 110 mg to 200 mg of calcium. You can eat it directly with pieces of fresh fruit or nuts, can also be juiced with finished fruitsmoothieswhich is filling for sahur.
