In addition to sincere intentions, the healthy sahur menu is one of the determinants of whether a person can carry out fasting well or stagnate. By eating a healthy sahur menu, it is expected that the body will not experience a lack of energy during fasting.
In addition to providing energy supply for the body, a healthy sahur menu should be prepared so as to prevent us from suffering from excessive hunger while fasting. With a healthy sahur menu, we also avoid drowsiness and headaches during the day.
What is the Menu of Good Healthy Sahur?
For a strong body to fast from sunrise to sunset, consider the healthy sahur menu that should be consumed as follows:
Complex carbohydrates
In order for the energy supply when fasting does not disappear quickly, a healthy sahur menu should contain complex carbohydrates. Complex carbohydrates will be released slowly by the body to digest. In other words, the body will feel a longer feeling of fullness while fasting. Some types of foods that contain this type of carbohydrates include whole oats, whole grains, nuts, fruits, legumes, and vegetables.
Fiber
The feeling of fullness longer when fasting will be more optimal if the healthy sahur menu is equipped with fibrous food sources. Fiber helps the digestive system run more slowly in processing food consumed at dawn. For fiber needs, a healthy sahur menu that can be selected includes fruits, vegetables, whole grains, whole oats, whole grains, and cereals.
Protein
Although the two ingredients above are considered crucial, don't forget the role of other nutrients such as protein. Protein as a healthy sahur menu can be obtained by eating fish, chicken, meat, eggs, or nuts.
Water
Don't forget to meet the water needs during fasting by drinking enough water at dawn. Not just at dawn, drinking enough water during the break between breaking fast and dawn is also recommended to avoid dehydration.
Food and Beverages that Should Be Avoided
If the above mentioned healthy sahur menu should be consumed, then here are some foods and beverages that are recommended not to be consumed:
Foods that are processed quickly (fast food) or foods that are processed by frying.
Foods that contain refined carbohydrates. Sugar and wheat flour are products that contain refined carbohydrates that are easily found in the kitchen. In addition, fatty and overly sweet foods, such as sweet cakes, biscuits, chocolate, and sweets are also best avoided when dawn arrives.
Drinks that are diuretic or make the body easy to urinate, should not be used as a meal menu. Such drinks are drinks that contain caffeine, such as tea and coffee. By drinking coffee or tea at dawn, the body is likely to release more water, making it vulnerable to dehydration. Consumption of both also has the potential to cause the amount of iron absorbed by the body not optimal.
Arrange a healthy sahur menu by observing recommended foods and which should be avoided. By paying attention to both, the fasting will potentially be more powerful so that it can be more productive.
If you have certain medical conditions, such as diabetes or hypertension, you can consult a nutritionist to choose healthy sahur menu choices that can be consumed while fasting.
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