5 Healthy Ways of Breaking Fast to make Fasting smoother
Keep in mind that breaking the fast in excess can cause various health problems. Likewise, if you choose the wrong takjil for iftar, eat too many sweet foods, or don’t drink enough when breaking your fast. So that you stay healthy during fasting, here’s a healthy way to break your fast.
1. Choose a healthy iftar takjil menu
Iftar takjil is synonymous with sweet foods and drinks, imagine how much sugar intake in a month if you do it every day. Therefore, you should start switching to a healthy takjil menu. Choose fresh fruits that do not use a lot of added sugar. Buykan will only get energy, but also vitamins, fiber, and minerals.
Here are some examples of healthy iftar menus.
- Three dates and a glass of water.
- Other iftar fruits, such as bananas, watermelons, and melons.
- Low sugar pudding or jelly.
- Fruit juice or smoothie fruit without added sugar.
- Banana and sweet potato compote without coconut milk.
- Champion porridge, mung bean porridge, or black sticky rice porridge.
- Clear soup, mushroom soup or any other soup of your choice.
2. Don’t eat heavy right away
In some people, eating heavily on an empty stomach can trigger symptoms of indigestion and make the stomach feel bloated, bloated, or sick. Overeating during iftar can also cause nausea or even vomiting.
A healthy way to break the fast is to eat light takjil first, such as dates, pudding, or a small bowl of banana compote without coconut milk. Then give it a break of about 20 minutes, then eat a heavier main meal.
3. Meet fluid needs
According to a study in the Journal of Sports Sciences, you can lose as much as 1% of your body weight during fasting. In order not to be dehydrated, drink 1-2 glasses of water when breaking the fast following the recommended drinking during the fasting month.
You can also increase your fluid intake from foods that contain lots of water, such as high-water fruits, soups, and fruit ice. Avoid high-sugar drinks such as soft drinks and drinks that trigger urination such as coffee.
4. Consumption of healthy balanced nutritious food
After eating a light and sweet takjil, now is the time to eat the main meal. Well, a healthy iftar menu ideally consists of carbohydrates, protein, healthy fats, vitamins, and minerals.
Here are some healthy menus that can be used as the main meal after breaking the fast.
- White or brown rice with chicken and carrot-bean soup.
- White or red rice with fried mackerel and stir-fried kale.
- Baked potatoes, skinless grilled chicken breast and broccoli stir fry.
- Mashed potatoes, red bean soup with minced beef and fruit.
- Whole-grain sandwich stuffed with chopped eggs, mayonnaise and salad greens.
5. Pay attention to the foods to avoid
In addition to the time and portion of the meal, also pay attention to the type of food chosen when breaking the fast. As much as possible avoid foods that are deep-fried, high in fat, and high in added salt and sugar. Also reduce processed foods, packaged foods, and preserved foods.
Everyone who observes the fast of Ramadan knows how to break the fast. However, not everyone understands what a healthy way to break the fast looks like. Choose healthy takjil, fulfill fluid needs, and don’t overeat. A healthy iftar can launch the body’s metabolism while fasting so that you stay fit the next day.
Read Also: 4 Preparations in Welcoming the Month of Ramadan
