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Berbanding dengan waktu berbuka, kebanyakan orang menjadi kurang nafsu untuk makan menjadikan mereka mengambil langkah mudah ketika bersahur. Namun, terdapat beberapa pantang larang yang perlu diketahui untuk memastikan sahur yang kita ambil membantu memberikan tenaga di siang hari ketika berpuasa.
(1) Jangan mengambil gula / manisan
Gula merupakan sejenis sukrosa, karbohidrat sederhana yang mudah diserap di saluran pencernaan.Setelah memasuki perut, gula akan diserap dan meninggikan kadar kandungan gula dalam darah beberapa minit setelah makan sahur dengan segera. TETAPI, dalam tempoh beberapa jam kemudian, kadar kandungan gula dalam darah akan turun dengan drastik dan menyebabkan anda mudah rasa lapar sekiranya hari masih pagi
(2) Jangan mengambil kafein seperti kopi / teh
Menjadi kelaziman bagi rakyat Malaysia untuk mengambil kopi atau teh yang panas, manis dan pekat ketika bersahur. Kedua-dua jenis minuman ini perlu dielakkan kerana bukan sahaja gula di dalam minuman akan menyebabkan kita cepat lapar di siang hari, malah teh dan kopi memiliki KESAN DEURATIK yang akan merangsang pengeluaran air kencing. Semakin pekat teh atau kopi yang anda minum, semakin banyak cairan dan elektrolit yang akan terbuang sia-sia. Akibatnya, badan akan menjadi dehidrasi dan tekak menjadi sangat haus.
(3) Elakkan mengambil makanan segera / makanan dalam tin
Makanan segera seperti mee segera ( maggi ) memang mudah dan cepat disediakan TETAPI daripada segi kandungan nutrisi boleh dikatakan hampir tiada. Makanan dalam tin biasanya mengandungi bahan tambahan seperti pengawet, garam dalam jumlah yang banyak dan penguat rasa. Tambahan makanan segera tidak dapat memberikan
tenaga berpanjangan yang kita perlukan di siang hari.
(4) Elak minum air banyak ketika bersahur
Ramai yang mengambil langkah untuk minum air yang sangat banyak ketika bersahur kerana khuatir dengan masalah dehidrasi. Apabila anda minum air dengan kuantiti banyak pada masa sahur menyebabkan perut terasa cepat kenyang dan pundi kencing akan menjadi cepat penuh. Akibatnya, anda akan kerap buang air kecil di waktu pagi dan mula mengalami dehidrasi
Untuk membantu anda mendapatkan sahur yang berkualiti, berikut beberapa panduan bersahur yang disarankan.
PANDUAN SAHUR
(1) Mengambil makanan tinggi serat dan karbohidrat kompleks
Karbohidrat komples seperti nasi dan serat daripada buah dan sayuran boleh membekalkan tenaga sehingga siang hari. Serat daripada buah dan sayur pula akan menyebabkan penyerapan gula menjadi lebih perlahan sehingga kadar kadar kandungan gula dalam darah kekal lebih lama sehingga siang hari. Selain itu, serat akan bertahan lama di dalam perut dan memberikan rasa kenyang yang lebih lama.
(2) Mengambil makanan/ minuman tinggi protein
Protein dapat memberikan kesan kenyang yang lebih lama berbanding karbohidrat seperti nasi atau gula. Setelah diserap dalam salur pencernaan, asid amino protein perlu diubah kepada gula terlebih dahulu sebelum digunakan menjadi tenaga. Proses ini memerlukan tempoh beberapa jam yang menyumbang kepada rasa kenyang yang lama.
(3) Mengambil jus buah-buahan
Jus buah-buahan tanpa gula adalah minuman yang sihat. Selain memberikan serat, jus buah juga memberikan vitamin, mineral dan antioksida.
(4) Minum air di waktu malam
Seperti bulan selain ramadhan, anda perlu mengambil air kosong minima 3 liter sehari untuk mengekalkan hidrasi badan. Cara yang terbaik adalah untuk minum sedikit demi sedikit sepanjang malam bermula selepas berbuka sehingga sahur. Anda boleh sediakan sebotol air kosong dan letakkan di tepi katil supaya anda boleh minum setiap kali terjaga.
Panduan yang dikongsikan ini boleh diamalkan oleh semua lapisan termasuk kanak-kanak dan juga ibu menyusu. In sha Allah dalam entry akan datang saya akan kongsikan produk Shaklee yang boleh diamalkan ketika bersahur.
Sumber: https://www.mychibibox.com/2014/06/pantang-larang-ketika-sahur.html
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