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How to eat well for Sahur

3 weeks ago by Anna Fernandez

As the saying goes, breakfast is the most important meal of the day. And during Ramadan, though the timing is odd, it becomes even more important. As much as sleeping in sounds appealing, never skip your sahur (pre-dawn meal) because it will determine your energy and hydration levels from sunup to sundown. Here are some tips and suggestions for what you should consume during sahur.

You need protein every morning

Protein delays hunger pangs and provides energy throughout the day. The best sources of protein are eggs, yoghurt, fish and white-meat poultry. Dairy foods like milk, cheese, and yogurt also contain valuable calcium, and many are fortified with vitamin D.

Thursday = Eggs and Avocado ­čąĹ ­čŹ│

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Choose complex carbs over simple carbs

Carbohydrates are sugars that come in two main forms – simple and complex. The difference between them is how quickly they are digested and absorbed. Complex carbs (sweet potatoes, brown rice, quinoa, etc.) digest slower and keep you fuller longer. They also help regulate your blood sugar levels, which prevents crashing.

High-fibre carbohydrate foods like brown rice and wholemeal bread take longer to digest, helping to sustain energy levels longer. Consuming fibre-rich foods during Ramadan is also ideal as they are digested slower than processed foods so you feel full longer.

LOWCARB­čĺŤRezept f├╝r Faule… H├╝hner- oder Putenfilet klein schneiden, in eine Sch├╝ssel geben, mit Salz und Thymian bestreuen, 2 Knoblauchzehen kleingehackt dazugeben und mit Sojasauce marinieren…mind. 30min kaltstellen & ziehen lassen. Inzwischen das Backrohr vorheizen und w├Ąhrenddessen die S├╝sskartoffeln sch├Ąlen und schneiden – Backblech mit Backpapier auslegen und die S├╝sskartoffeln darauf verteilen – etwas Oliven├Âl, Thymian & K├╝mmel dar├╝bergeben. Ab ins Rohr damit f├╝r 30min ­čĹŹ…dann einfach das marinierte Fleisch in einer Pfanne scharf anbraten: FERTIG ­čśë­čĺŤ Super einfaches Gericht – das wesentlich besser schmeckt, als es aussieht ­čśť­čśé­čśŐ #lowcarb #lowcarbdinner #easycooking #simplygoodfood #highprotein #lowcarbf├╝rfaule #recipe #healthyeating #healthycooking #homemadefood #selfcooking #kitchenqueen #foodlover #foodie #sweetpotato #gesundabnehmen #weightlossjourney #einfachek├╝che #gutessen #ern├Ąhrungsumstellung #myownway #cleanfood #cleaneating #foodstagram

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Eat healthy fats

A healthier form of fat is polyunsaturated fat. You can find them in avocado, nuts, seeds, vegetable oils such as corn and safflower oil, and fatty fish. Unsaturated fat is another one of the good guys. To increase your unsaturated fat, replace solids, like butter, with olive and vegetable oils, and swap red meat for seafood or unsalted nuts. Healthy fats will keep you fuller longer than fried food.

Stay hydrated with fruits and vegetables

Eat fruits and veggies with high water content like tomatoes, cucumbers and watermelon. Also make an effort to drink at least eight glasses of fluids daily before dawn and after sundown. Remember to limit your consumption of salt as well as this increases thirst.

Balance is key

Try to incorporate as many of the nutrients mentioned above as possible but remember not to overeat. The same goes for iftar (evening meal) as well.

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