During fasting, the body is required to work hard because it must carry out various activities without any intake for approximately 14 hours. All parts of the body play an active role in supporting your activities, including bones. Although you can only eat twice, which is when you dawn and break the fast, it does not mean you can not meet the needs of calcium and vitamin D for bones. Come on, take a look at a variety of fast-breaking menu choices that can not only eliminate hunger and thirst for an instant, but also can support the strength and health of your bones.
Break fasting menu to support bone strength and health
Most people choose an iftar menu that tastes sweet. Only then proceed with eating heavier foods. Can also break the fast with a little sweet drink followed by snacks to prop the stomach.
For those of you who intend to maintain the health and strength of bones during fasting, of course you have to know what types of food can be eaten at dawn and breaking to support bone work. Well, here are some choices of iftar menu that you can eat when breaking fast.
1. Compost without coconut milk
Kolak is one of the best-selling snacks hunted during Ramadan. The contents of compote are various, consisting of bananas, sweet potatoes, zalacca seeds, and so on. As a complement, compote is usually accompanied by a sauce made from a mixture of brown sugar and coconut milk.
Well, for those of you who want to keep your bones healthy and strong during fasting, try new ways to compose your compote. Although the pleasure of compote is sometimes judged by the taste of the coconut milk sauce, but from now on try changing the basic ingredients of the sauce with milk.
In the formation of strong and healthy bones, you need two important types of nutrients, calcium and vitamin D. You can easily get both of them at once from milk mixed with this compote sauce.
2. Fruit ice
Besides being delicious, fruit ice can provide a fresh and sweet effect that will restore your lost energy during fasting.
Fruit ice also contains a mixture of milk in the sauce, but you should consider the type of milk that is good for consumption if you want to increase bone health and strength. Milk that is often used by ice fruit sellers is sweetened condensed milk which is high in fat and sugar.
Instead, try making your own version of ice fruit using the type of pasteurized milk, UHT milk, skim milk (without fat) or milk powder to mix the sauce. That way, you can eat with relief without fear of being overshadowed by the high fat and sugar content while being healthier for your bones.
3. Fruit Pudding
During the fasting month, fruit pudding can be one of the fast-breaking menu choices. Moreover, fla pudding is made from milk and eggs that are rich in vitamin D and calcium.
However, you should choose a type of milk other than sweetened condensed milk if you really want to get good benefits from milk. Interested in trying it? Contek some healthy pudding recipes here.
4. Fruit smoothies
One choice of sweet drinks that can restore energy and freshness after a full day of fasting is smoothies. Smoothies are usually made from fresh fruits with a mixture of yogurt and milk. The abundance of nutrients such as vitamins, protein, and fiber from fruits, along with yogurt and milk which is rich in calcium and vitamin D, is enough to relieve thirst and slightly fill your stomach.
Combine several types of fruit into one glass of smoothies as your iftar menu. For example a mixture of bananas and strawberries, mangoes and papaya, strawberries and avocados, as well as others.
5. Schotel macaroni
While enjoying the fresh ice tea, you can complete it by eating food that will fill your empty stomach, schotel macaroni. Makaroni schotel is a pasta dish that is usually cooked by roasting.
In one dish it contains various nutrients, including calcium and vitamin D from a mixture of milk and eggs. Both can work well to help nourish and strengthen your bones. Not only that, schotel macaroni also contributes energy, protein, carbohydrates, and a little fat to help restore energy after a day of fasting.
6. Pasta h3>
The choice of other foods that are quite filling as if the break fast menu is pasta. If you want healthy pasta, you can choose pasta from wheat flour. Because, wheat flour is made from all parts of whole wheat (whole wheat), so that the nutrients and properties of wheat flour are believed to be more than wheat flour.
Aside from choosing flour as a paste, you should also choose seasonings, sauces, or a tasty and healthy pasta topping. For example with vegetables, milk, cheese, and mushrooms.
Reporting from the Healthline page, mushrooms are the only plants that contain natural vitamin D. As with humans, mushrooms can also get vitamin D when exposed to sunlight. This content is what you need to make your bones healthier and stronger.
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