Jakarta –
If detikers feel very hungry during fasting, maybe your dawn menu choice is not right. Sahur food menu is the key so that fasting still feels full and can withstand hunger longer.
Not a matter of portion, but the secret is in the proper nutritious menu choice. Make sure the menu contains high protein and fiber. Check out the following 10 exact meal menus.
Sahur food to be full longer
Reporting from Healthline, here are some food choices that can be used as a meal menu in order to withstand hunger during fasting.
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1. Boiled potatoes
 Boiled potatoes. Photo: Getty Images/GMVozd |
Boiled potatoes are a high source of carbohydrates, as well as containing several vitamins and minerals, including vitamin C and potassium. Compared to other sources of carbohydrates, potatoes are very filling.
Potatoes also contain high water and carbohydrates, and contain fiber and protein in medium amounts. For information, potatoes contain almost fat.
2. Eggs
 Fried egg photo: Instagram |
Eggs are nutritional solid foods, especially protein which gives a longer full effect. Large eggs contain about 6 grams of protein, including 9 essential amino acids that cannot be produced by the human body.
Eggs dishes are also easily processed with various ingredients that are easily obtained. For example omelette and fried eggs that only need to be fried, boiled eggs, or balado for spicy enthusiasts.
3. Fish
 Etong fish menu. Photo: Special |
Fish with various preparations become a high source of protein and omega-3 fatty acids. This nutrition can increase the feeling of fullness longer than other animal protein sources.
Some fish menus that can be cooked such as fried fish, steamed, roast, sweet and sour seasoning, and so on. Aside from being a meal menu, fish are also the right choice for breaking the fast.
4. Oatmeal
 Oatmeal. Photo: Getty Images/Stefan Tomic |
Oatmeal is a high -fiber food that helps the body feel full longer. Beta-glucan fibers in the oat also encourage the release of the full hormone peptide yy (pyy) and delay the stomach emptying. Oatmeal can be processed by adding milk, yogurt, pieces of fruits, nuts, and eggs.
5. Meat
 Black pepper cow. Photo: Getty Images/Istockphoto/Lisovskaya |
Beef or lean chicken is suitable to be a meal because it can give a longer feeling of fullness. High protein in the flesh can withstand hormones associated with hunger.
Various menus of processed beef and chicken can be made at home, such as fried chicken, soup, stir -fry, to grilled meat. Of course the meat should not be processed too long with lots of sugar, salt, and fat that can damage its nutritional content.
6. Brown rice
 Illustration of Brown Rice Photo: Getty Images/istockphoto/nnk |
Brown rice is known to be healthier than white rice because it is higher in fiber and protein content. The content makes the stomach full longer, so it is also suitable to be a diet menu.
Brown rice is also rich in flavonoid antioxidants which will help fight free radicals. This type of rice is also suitable to be combined with a variety of food menus.
7. nuts
Various types of nuts have high vegetable and fiber protein content, but their energy density is low. This makes the beans very filling.
Some nuts can be made vegetables, such as beans, peas, lentils, and peanuts. Other types such as almonds and walnuts are suitable to be eaten as snacks while waiting for Ruling.
8. Vegetables
 Illustration of carrot slices, beans, celery stems, and red paprika Photo: Getty Images/Searsie |
Vegetables are very nutritious with a variety of kinds of vitamins, minerals, and useful plant compounds. The fiber content is also high, thus helping to fill the stomach longer.
Harder vegetables, such as carrots and broccoli, take more time to chew, so they can withstand hunger. Many menus are made from vegetables, such as soup, capcay, spinach vegetables, to oyong vegetables.
9. Dates
 Dates. Photo: Getty Images/Istockphoto/Rawpixel |
Dates are not only suitable for breaking the fast. The sugar and fiber content can also meet daily intake so that it helps hold hunger longer. Just eat 2-3 dates when dawn to get the benefits.
10. Fruit
 Apple Illustration. Photo: Getty Images/Hakase_ |
In addition to dates, various fruits contain high fiber, so that it can slow down digestion and help feel full longer. It is better to consume whole fruits than juice because the fiber is higher. Some choices of fill fruit such as apples, pears, and avocados.
Detikers can combine the various food choices above for a nutrient -rich dawn menu and make you durable full. In addition to the right menu choices, detikers are required to maintain adequacy of fluids during fasting to stay healthy.
(bai/row)
