Unesa.ac.id., SURABAYA--When fasting, sahur time This is a very important moment to ensure that the body gets sufficient energy and nutritional intake before starting a full day of fasting.
Many of us tend to choose a sahur menu that is practical and easy to prepare, which in turn tends to have the option of preparing instant food.< /p>
Aulia Putri Srie Wardani, S.Gz., M.Sc., lecturer in nutrition at Surabaya State University (UNESA) said that there are several ingredients that must be present when eating sahur, namely macro and micro nutritional components.
Macronutrients, such as carbohydrates, protein and fat, are needed in sufficient quantities. Meanwhile, micronutrients, which include vitamins and minerals, also have an important role in ensuring nutritional balance.
Some food ingredients also influence the duration of hunger during fasting. "If the food content is suitable for holding hunger longer during fasting and increasing energy, of course consume protein, complex carbohydrates and fiber," he explained.
According to him, these components can slow down hunger through various mechanisms that occur in body. Based on his findings, there are several menus that are not recommended at dawn, such as those containing double carbohydrates, such as rice with noodles, or rice with cakes.
These are not recommended because they can disrupt the nutritional balance. He also does not recommend consuming foods with a high sugar content, especially simple sugars, such as iced syrup or sweet cakes.
"Foods with a high glycemic index, such as white bread and watermelon, should also be avoided, "But if you want to consume, limit the amount and consume it after the main meal," he said.
According to him, sorting out the nutritional content is important, because these foods can cause a spike in glucose in the blood. This spike will make you feel uncomfortable and disrupt your concentration and performance while fasting.
Sahur Menu Recommendations
There are various menu choices that can be delicious alternatives and nutritious, without having to always rely on instant food. Aulia gave several recommendations for a healthy sahur menu based on Indonesian people's eating habits.
First there is rice, boiled eggs and rawon which can be found at the nearest food stall which can be heated during sahur. Then, red rice with fried fish, tempeh or bacem tofu, and capcay which is a combination of balanced nutritional content.
The use of rice as a source of carbohydrates does not have to be brown rice but can also be replaced with white rice. Other combinations can also include rendang with vegetables, not forgetting fruits that are easy to consume such as oranges and apples.
The Sleman-born lecturer also emphasized the importance of fulfilling fluid intake such as drinking 8 glasses of water every day, which can be divided when waking up, after sahur, when breaking the fast, during tarawih worship, and before going to bed.
"Even though there are different types of sahur menus, we must look at the principles that need to be considered in the guidelines for balanced nutrition so that nutrition is fulfilled and "fasting is running optimally," he concluded. []
***
Reporter: Mohammad Dian Purnama (FMIPA)
Editor: @zam*
Photo/illustration: Roman Odintsov/https://www.pexels.com/
Share It On:
