Pilihan Makanan Sahur agar Energi Tetap Terjaga Saat Puasa
Saat menjalankan ibadah puasa, memilih makanan yang tepat saat sahur sangat penting agar energi tetap terjaga dan rasa lapar tidak terlalu terasa hingga waktu berbuka. Berikut beberapa makanan yang direkomendasikan agar kuat berpuasa hingga Maghrib.
Baca juga : Makanan yang tidak cocok untuk santapan sahur
Makanan Sahur yang Bantu Tahan Lapar Lebih Lama
1. Nasi Merah: Karbohidrat Kompleks yang Mengenyangkan
Nasi merah kaya akan serat dan memiliki indeks glikemik rendah, sehingga membantu menjaga kadar gula darah tetap stabil dan memberikan energi yang bertahan lebih lama dibandingkan nasi putih. Selain itu, nasi merah juga mengandung mineral penting seperti magnesium, zat besi, dan kalium.
2. Oatmeal: Alternatif Sehat dengan Serat Tinggi
Oatmeal mengandung serat beta-glukan yang membentuk gel di lambung, memperlambat proses pencernaan, dan menjaga kenyang lebih lama. Dikombinasikan dengan buah segar atau kacang-kacangan, oatmeal juga dapat membantu menjaga keseimbangan cairan dalam tubuh.
3. Dada Ayam: Sumber Protein Rendah Lemak
Dada ayam tinggi protein dan rendah lemak, menjadikannya pilihan ideal untuk menjaga massa otot dan memberikan energi tahan lama selama puasa. Cara terbaik mengolahnya adalah dengan direbus atau dipanggang agar tetap sehat.
4. Telur: Protein Berkualitas Tinggi untuk Energi
Telur merupakan sumber protein tinggi yang membantu mengontrol nafsu makan. Kandungan lemak sehat dalam telur juga berkontribusi dalam menjaga stamina tubuh selama puasa.
5. Ikan: Kaya Omega-3 untuk Kesehatan Jantung
Ikan seperti salmon atau tuna mengandung protein dan asam lemak omega-3 yang tidak hanya memberikan energi tetapi juga mendukung kesehatan jantung dan menjaga kadar kolesterol tetap seimbang.
6. Sup Sayur: Menghidrasi dan Bernutrisi
Sup sayur kaya akan serat, vitamin, dan mineral yang membantu menjaga kenyang lebih lama. Selain itu, kandungan airnya yang tinggi dapat membantu tubuh tetap terhidrasi sepanjang hari.
7. Kacang-kacangan: Sumber Serat dan Protein Nabati
Kacang seperti almond, kenari, dan kacang merah mengandung serat tinggi yang baik untuk pencernaan serta protein yang membantu menjaga energi selama puasa.
8. Pisang: Sumber Energi dengan Indeks Glikemik Rendah
Pisang mengandung gula alami yang memberikan energi secara bertahap tanpa menyebabkan lonjakan gula darah yang drastis, sehingga cocok dikonsumsi saat sahur.
9. Semangka: Buah Segar yang Menghidrasi
Dengan kadar air yang tinggi, semangka membantu mencegah dehidrasi selama puasa. Kandungan gula alaminya juga memberikan tambahan energi yang ringan bagi tubuh.
Kesimpulan
Agar puasa lebih lancar, pastikan sahur dengan makanan yang kaya serat, protein, dan cairan. Kombinasikan karbohidrat kompleks, lauk-pauk bergizi, serta buah dan sayur agar tubuh tetap berenergi dan terhidrasi hingga waktu berbuka tiba.
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