Hi guys, back again
now we will talk about how to optimally our body
In order to function optimally, the body needs complete
nutrition. Food is a supplier of nutrients for the body. Based on the function,
the food can be grouped into carbohydrates, proteins, fats, vitamins, minerals,
and fiber. Too much food with proper nutrition cann’t create excessive weight
gain and cause various diseases. How many servings of food that is recommended?
Here's a description of how the right portion of the body and its functions and
suggested foods.
Carbohydrate
Carbohydrates serve as the main energy source for the body
to perform various activities. On average, every 1 gram of carbohydrate will
produce 4 calories. Needs of the average human will is as much as 1200-2000
calories calories. Calories derived from carbohydrates is recommended as much
as 45% -60% of all caloric needs. However, the current average of Indonesia's
population consumes 70% -80% carbohydrates. Consuming excess carbohydrates that
are not used will be stored as fat. Learn more about the calories can be read
on the following article: Calculate calories your body.
At carbohydrates can be obtained figures Glikemin Index
(GI). This figure shows the content of which can increase blood sugar levels.
The higher the number the IG, then the food will raise blood sugar more quickly.
While on carbohydrates with a low GI numbers will give satiety longer so as to
prevent a sense of wanting to eat. Examples of carbohydrates with a high GI are
bread, corn and potatoes. Meanwhile, with a low GI carbohydrates are whole
wheat and brown rice.
Protein
Protein serves as a useful component for growth, wound
healing, cell regeneration, produce enzymes and hormones to the body's
metabolism as well as an energy source. Protein deficiency will interfere with
growth, causes bone loss and hair loss.
Protein can be obtained from animals or from plants. Protein
derived from animal called animal protein, such as meat, milk or eggs. While
the proteins of plant called vegetable protein contained in the nuts. Animal
proteins contain more essential amino acids than vegetable protein.
Proteins in body weight of about 1/6 of a person's weight.
Protein is the second largest component of the human body after water. Every
day, the human need for calories are in 1 gram for every 1 kg of weight a
person. On average 1 gram of protein will produce 4 calories.
In order to obtain maximum protein, avoid cooking with high
temperatures and use much oil because it will damage the protein. It is
recommended to process protein foods by baking or steaming.
Fat
Fat serves as an energy reserve and to protect organs. Needs
an adequate fat is useful for maintaining healthy skin, hair, maintaining body
temperature, dissolve vitamins A, D, E, K and helps your metabolism running
well. One gram of fat can produce about 90 calories. Fat should be met
approximately 20% -30% of the total caloric needs.
Fats are divided into two, namely:
Good Fats unsaturated fats (unsaturated fat) that is
commonly found in nuts, salmon, walnuts and avocados. Good fats contain Omega 3
acids are useful for maintaining heart health, lower blood pressure and prevent
the occurrence of coronary heart disease. Bad Fat That Saturated fat (saturated
fat) and trans fats (trans fat) found in meat, offal or fried foods. Excess bad
fats increase levels of total and cholesterol in the blood. High cholesterol
can lead to heart disease, high blood pressure and trigger diabetes.
Consumption of fat in a day should not exceed 35% of total
daily caloric needs and for the benefit, fat consumed should be good fats (unsaturated
fats).
Vitamins and Minerals
Vitamins and minerals work to organize and support various
processes that occur in the body. For example, the process of formation of
energy or thought processes. Vitamins and minerals are abundant in fruits and
vegetables. One serving of fruit produce about 40 calories. It is recommended
that every day do consume 5-9 servings of fruit. Fruits and vegetables can also
provide fiber.
Fiber
Fiber mainly function in digestion and keep the body healthy
by consuming dietary fiber. Fiber found in many fruits, vegetables, nuts and
Cereal. Some examples of high-fiber fruits are papaya, soursop, apples and
oranges. In vegetables, fiber found in many beans, brokolim carrots, bean
sprouts, and kale with the content of 2-5 grams per 100 grams. In the nuts and
Cereal, fiber contains 4-10 grams per 100 grams.
The main function of fiber include:
Smooth bowel movement that will prevent constipation and
hemorrhoids.Make the food that is not absorbed in the intestine can be quickly
removed, thereby reducing the possibility of absorption of toxins that are of
leftover food that is not absorbed.
Maintain a healthy weight ideal for fiber properties that can prevent
the absorption of fat and gives a sense of fullness that will help the desire
to consume food. Keeping cholesterol
and blood sugar at a stable figure. The stability of cholesterol and blood
sugar can prevent a variety of diseases that harm such as diabetes or heart
disease.
by Reo Suranda Soberatta (Reo) ------ sored1403
