The month that Muslims have been waiting for has arrived, namely the month of Ramadan. In order to worship optimally, you must keep your body fresh and healthy. One way is to complete the nutritional needs that the body needs.
You can maximize your sahur time by eating nutrient-dense foods so that your daily activities run without a hitch. Here are 5 nutrients that you must fulfill at dawn. Anything? Come on, see!
Complex Carbohydrates
As is known, carbohydrates are nutrients that provide a source of energy for the body. But you have to choose complex carbohydrates to eat at dawn to prevent weakness during fasting.
Why? Quoted from Everyday Health, the body will break down carbohydrates into glucose which cells will need to create energy. So that it will give you a feeling of fullness longer because the process of digesting this substance takes a long time too.
Foods with complex carbohydrates include whole grain bread, oatmeal, brown rice, and corn flour.
Protein
Protein is also needed to repair and build tissues and strengthen the immune system. No need to be complicated, you can get protein nutrition from fish, chicken, eggs, tofu, tempeh, lean meat, cheese, and yogurt.
Fat
Reporting from The Healthy Muslims, healthy fats will also help a person feel full while fasting. The body will use fat for energy when carbohydrates are not available.
Not only that, you also need fat to help the body absorb fat-soluble vitamins. So, don't miss foods such as avocado, eggs, fresh tuna, salmon, yogurt, nuts and seeds into your sahur menu, yes!
Vitamins and Minerals
Fruits and vegetables are high in fiber and contain a variety of vitamins and minerals. Fiber is a type of nutrient that is contained in many types of fruits and vegetables.
Fiber helps keep you full longer and prevents constipation during fasting. In addition, some fruits such as watermelon and melon as well as vegetables such as cucumbers and pumpkins have high water content and can reduce thirst during fasting.
Mineral water
Last but not least is water. Drinking water at dawn is useful for the good of the body's metabolism, facilitate digestion, and keep yourself from dehydration.
A study from the Institute of Health quoted from Everyday Health explains that it is recommended that men consume about 125 ounces of water a day and women 91 ounces per day.
The amount that is 20 percent can come from food and the remaining 80 percent must come from drinking water or about 12 glasses a day for men and 8.8 glasses for women. So what about at breakfast? You can start drinking as much as 2 glasses of water or more, yes!
Now you know what nutrients need to be met at dawn. So, try to maximize the time for sahur with foods rich in nutrients so that you can continue to move without obstacles while fasting.