Contents:
- The right carbohydrates are consumed when eating sahur
- Sugar needs when eating sahur
- The most appropriate carbohydrates to eat when breaking fast
- The need for complex carbohydrates when breaking fast
- How to divide the portion of carbohydrates during fasting?
When fasting, you only have two meals, which is when eating sahur and breaking fast. Of course, this change in time will affect the portion and selection of your food, including carbohydrates. As the main source of energy, you must be able to choose the right type of carbohydrate that is consumed right when you eat dawn or when breaking fast, because both times have different needs.
Then, which type of carbohydrate is good for consumption when eating sahur and breaking the fast?
The right carbohydrates are consumed when eating sahur
The food you eat when sahur is an important provision for your fasting. Therefore, when eating sahur, your body needs fiber and solid ingredients.
Carbohydrates that should be propagated when eating sahur are complex carbohydrates and fiber. The types of complex carbohydrates that you can choose such as brown rice, brown rice, black rice, oatmeal, or various food ingredients made from whole wheat seeds (whole wheat bread).
While you can rely on fiber intake from various types of vegetables and fruits. Try when sahur, you increase the food ingredients in your menu, because these foods will make the body full longer.
Sugar needs when eating sahur
Actually, the sugar needs that you need in a day are only 5-9 teaspoons per day, so use that allotment well. Because you don't really need it when sahur, then you can let your sugar ration be used when breaking the fast later.
But if you want to keep eating sweet foods or drinks at dawn, make sure that you don't consume too much until you reach half of the requirements or rations that have been determined.
The most appropriate carbohydrates to eat when breaking fast
The thing you need most when breaking your fast is food or drink that can immediately replace your lost energy during the day. Fasting requires you to hold hunger and thirst for approximately 12 hours, this condition will make the formation of energy slow down - not diminished because you still get energy from fat deposits.
Therefore, the type of carbohydrate you need when breaking your fast is simple carbohydrates, namely foods or drinks that contain sugar. Because, sugar has a simple form that is easily broken down and digested by the body. Unlike other foods that require more time to be digested and absorbed.
So it's not ‘break with sweet ones not just a figure of speech, your body really needs sweet foods to re-energize.
The need for complex carbohydrates when breaking fast
You still need complex carbohydrates when breaking fast. Complex carbohydrates meant here are various types of staple foods. You can eat it after you break the fast. But remember, do not immediately eat heavily at maghrib, because it will only make your digestion startled.
Your stomach needs to adapt before you start processing the full food you will eat. Therefore, eating foods that are light and contain simple carbohydrates such as can help stimulate your digestion to work.
How to divide the portion of carbohydrates during fasting?
Actually, your carbohydrate needs will be the same as the day before you fasted. But indeed the portion distribution will be different. Common carbohydrate needs are around 45-60% of total caloric needs - so you need to know your total calorie needs in advance.
If your calorie needs in one day are 2000 calories, carbohydrates that must be met are around 900-1200 calories, equivalent to 225-300 grams of carbohydrates.You can divide the total carbohydrate needs in a day into 2-3 meals, for example at dawn, breaking fast, and at night after tarawih.
And the total needs include simple and complex carbohydrates, so still you should not consume too much carbohydrate. If you want to be clearer and want to have a good meal plan and according to your needs, then you can consult a nutritionist before performing fasting.
