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TEMPO.CO, Jakarta - Many people choose fried foods, sweet drinks, or coconut milk-based snacks for takjil when breaking their fast. This habit could lead to several health issues, such as digestive problems.
Picking the right food for breaking the fast is crucial to keeping the body healthy and energized during Ramadan. Choose healthy and nutritious foods to help restore energy without burdening the digestive system. Here are some healthy takjil (light snacks typically eaten during Ramadan) options for breaking the fast.
Healthy Options for Takjil
1. Dates
Dates are recommended for breaking the fast because they are rich in natural sugars, fiber, and minerals. Besides providing instant energy, dates help regulate blood sugar levels after fasting all day.
Quoting from the website of Rumah Sakit Pondok Indah, dates are known to have a low glycemic index, thus preventing high blood sugar spikes.
2. Plain Water and Infused Water
Avoid excessive sweet drinks when breaking the fast. Plain water is the best choice to hydrate the body. If you want some variation, infused water with slices of lemon, cucumber, or mint can be a fresh and healthy option.
Quoting from Siloam Hospitals, you can use the 2-4-2 method to stay hydrated during fasting. The 2-4-2 method means two glasses when breaking the fast, four glasses between breaking the fast and suhoor (predawn meal during Ramadan), and two glasses at the predawn meal.
3. Sandwich
A healthy option for breaking the fast is a sandwich. Make sure to use real food ingredients and not processed ones. Add some lettuce, cucumber, chicken breast, tomato, or egg to your sandwich.
Avoid using ingredients such as sausages or high-sugar and fat mayonnaise.
4. Fruits
Fruits are rich in fiber, vitamins, and water that help keep the body fresh. Watermelon, papaya, apple, and banana are good choices to maintain nutritional balance.
Furthermore, you can also try berries, which are good to consume on an empty stomach for a long time.
Quoting from Medical News Today, berries are low in calories and rich in fiber, vitamins, and minerals. For better results, you can sprinkle fruits on yogurt or oatmeal.
5. Spinach and Corn
Spinach and corn can also be healthy alternatives for breaking the fast. Spinach and corn are high in fiber, thus good for digestion.
According to HealthOk Global, spinach and corn are rich in antioxidants and beta-carotene, which help prevent chronic diseases.
6. Greek Yogurt
Quoting Medical News Today, greek yogurt is a good source of protein to consume on an empty stomach. Greek yogurt also contains calcium and probiotics which help improve gut health and the immune system.
You can add other healthy foods such as almonds, sliced fruit, and granola to make it tastier.
7. Gado-Gado
Another healthy food for breaking the fast is gado-gado, which consists of various vegetables rich in fiber. Gado-gado is usually added with tofu, eggs, and tempeh to increase protein intake.
Consuming gado-gado when breaking the fast is good because it can prevent constipation. However, make sure not to make it too spicy.
8. Ubi Cilembu (Sweet potato)
This soft-textured sweet potato is suitable as an appetizer after fasting all day. Ubi Cilembu is rich in complex carbohydrates that provide gradual energy, thus helping to replenish energy after fasting without causing drastic blood sugar spikes.
The high fiber content in sweet potatoes helps facilitate digestion, prevent constipation, and provide a longer feeling of fullness, thus reducing the risk of overeating after breaking the fast.
9. Nuts and Peanut Butter
When breaking the fast, you can also consume nuts or peanut butter. Quoting from Medical News Today, nuts contain antioxidants, magnesium, potassium, and fats that are good for the heart.
Some nuts that can be consumed include peanut butter, almonds, and cashews.
10. Boiled Eggs
Boiled eggs are a good source of protein for the body. As reported by Medical News Today, boiled eggs can help reduce appetite.
Boiled eggs can provide gradual energy without causing drastic blood sugar spikes. Boiled eggs are also easily digested and do not burden the stomach, making them suitable for those who want to break the fast with a light meal before a big one.
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