Kompas.com – The holy month of Ramadan arrives soon. During this month, Muslims around the world carry out fasting.
For a full day, they refrain from eating and drinking, starting from the time of dawn after eating the meal until the time to break the fast in the afternoon.
In carrying out fasting, choosing the right food when dawn becomes very important so that the body remains energized and healthy throughout the day.
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Foods that are recommended at dawn
Here is a food guide that should be consumed at dawn:
1. Complex carbohydrates
Foods that are rich in complex carbohydrates provide durable energy. A good choice includes whole wheat, oatmeal, brown rice, barley, and wheat bread or chapati.
2. Fruits and vegetables
Fruits and vegetables contain lots of vitamins, minerals, and fiber that are good for digestion and hydration. Choose fruit that is high in water content such as watermelons, oranges, and bear.
Vegetables such as cucumbers, tomatoes, and green vegetables also help maintain the balance of body fluids.
3. Food rich in protein
Protein helps maintain a longer feeling of fullness and provide stable energy. A good source of protein includes eggs, dairy products such as yogurt and cheese, lean meat (chicken or turkey), fish, nuts, lentils, and almonds.
4. Healthy fat
Healthy fats can help give a longer feeling of fullness. Some of the best choices are avocados, nuts, seeds, olive oil, and fatty fish like salmon.
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5. Drinks that hydrate
Drinking enough liquid before fasting is very important to prevent dehydration. Water is the best choice, but other drinks such as coconut water, fruit without additional sugar, and herbal tea can also be an alternative.
6. Dates
Dates are not only consumed when breaking the fast, but can also be included in the meal menu. Dates contain natural sugar, fiber, and nutrients that provide instant energy.
Dates Illustration. This is an unfitable sign of consumption.7. Sweet potatoes
Sweet potatoes are a source of energy that is rich in complex carbohydrates, fiber, and various vitamins. In addition, sweet potatoes have a low glycemic index, which helps maintain longer energy.
8. soup and broth
Vegetable-based soup, lean meat, or nuts can help maintain hydration and provide important nutrients for the body.
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9. whole wheat cereal
Cereals such as oatmeal or muesli contain fiber, vitamins, and minerals that help keep energy stable throughout the day.
Choosing the right food at dawn can help maintain health and energy during fasting in the month of Ramadan.
Consumption of foods that are rich in nutrients, adequate hydration, will help run the fasting of Ramadan more smoothly.
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