How to optimally our body

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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