Myhistorytodays,Healthy 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 carbohydrate, protein, fat, vitamins, minerals, and fiber. Too much food with proper nutrition can not create excessive weight gain and lead to various diseases. How many servings of the recommended foods? The following description of how the right portion of the body and its functions and foods suggested.
Carbohydrate
Carbohydrates serve as the main energy source for the body to perform various activities. On average, every 1 gram of carbohydrate will produce four calories. The average human needs for calories is as much as 1200-2000 calories. Calories obtained from carbohydrates is recommended as much as 45% -60% of all caloric needs. However, the current average population of Indonesia consumes 70% -80% carbohydrates. Consuming excess carbohydrates that are not used will be stored as fat. Learn about the calories can be read in the following article: Calculate calories your body.
In carbohydrates can be obtained figures Glikemin index (GI). This figure shows the content of which can increase blood sugar levels. The higher the GI number, then the food will raise blood sugar more quickly. While on carbohydrates with a low GI numbers will provide 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, low GI carbohydrates are oatmeal 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. Lack of protein impair growth, leading to osteoporosis and hair loss.
Protein can be obtained from animals or from plants. Protein derived from animals is called animal protein, such as meat, milk or eggs. While the protein from plants called vegetable proteins found in beans. Animal proteins contain more essential amino acids than plant protein.
Weight proteins in the body about 1/6 of a person's weight. Proteins are the second largest component of the human body after water. Every day, the human need for calories is as much as 1 gram for every 1 kg of weight of a person. On average 1 gram of protein will produce 4 calories.
In order to obtain maximal protein, avoid cooking with high temperatures and use much oil because it will damage the protein. It is advisable to cultivate protein foods by baking or steaming.
Fat
Fats serve as energy reserves and to protect organs. Needs fulfilled fat is useful for maintaining healthy skin, hair, maintaining body temperature, dissolving vitamin A, D, E, K and helps metabolism running well. One gram of fat can produce about 90 calories. Fat must be met by about 20% -30% of total caloric needs.
Fats are divided into two, namely:
Good fats
Ie unsaturated fats (unsaturated fat) that is commonly found in nuts, salmon, walnuts and avocados. This good fat contains 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 fat (trans fat) found in meat, offal or fried food. Excess bad fats raise levels of total and LDL cholesterol in the blood. High cholesterol can cause heart penyaklit, 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, the fat consumption should be good fats (unsaturated fats).
Vitamins and Minerals
Vitamin and mineral bergungsi to manage and support various processes that occur in the body. For example, the process of formation of energy or thought process. Vitamins and minerals are found in many fruits and vegetables. One serving of fruit mennghasilkan about 40 calories. It is recommended that every day do consume 5-9 servings of fruit. Fruits and vegetables also provide fiber.
Fiber
Fiber mainly serves the process of digestion and keep the body healthy by consuming food 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 abundant in beans, brokolim carrots, bean sprouts, and kale with a content of 2-5 grams per 100 grams. In the nuts and Cereal, fiber terkandungnya as much as 4-10 grams per 100 grams.
The main function of fiber include:
Smooth bowel movement that would prevent constipation and hemorrhoids.
Make that the food is not absorbed in the intestine can be removed immediately so that reduces the possibility of absorption of toxins contained food scraps that are not absorbed.
Maintain a healthy weight ideal for fiber properties that can prevent 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.
Carbohydrate
Carbohydrates serve as the main energy source for the body to perform various activities. On average, every 1 gram of carbohydrate will produce four calories. The average human needs for calories is as much as 1200-2000 calories. Calories obtained from carbohydrates is recommended as much as 45% -60% of all caloric needs. However, the current average population of Indonesia consumes 70% -80% carbohydrates. Consuming excess carbohydrates that are not used will be stored as fat. Learn about the calories can be read in the following article: Calculate calories your body.
In carbohydrates can be obtained figures Glikemin index (GI). This figure shows the content of which can increase blood sugar levels. The higher the GI number, then the food will raise blood sugar more quickly. While on carbohydrates with a low GI numbers will provide 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, low GI carbohydrates are oatmeal 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. Lack of protein impair growth, leading to osteoporosis and hair loss.
Protein can be obtained from animals or from plants. Protein derived from animals is called animal protein, such as meat, milk or eggs. While the protein from plants called vegetable proteins found in beans. Animal proteins contain more essential amino acids than plant protein.
Weight proteins in the body about 1/6 of a person's weight. Proteins are the second largest component of the human body after water. Every day, the human need for calories is as much as 1 gram for every 1 kg of weight of a person. On average 1 gram of protein will produce 4 calories.
In order to obtain maximal protein, avoid cooking with high temperatures and use much oil because it will damage the protein. It is advisable to cultivate protein foods by baking or steaming.
Fats serve as energy reserves and to protect organs. Needs fulfilled fat is useful for maintaining healthy skin, hair, maintaining body temperature, dissolving vitamin A, D, E, K and helps metabolism running well. One gram of fat can produce about 90 calories. Fat must be met by about 20% -30% of total caloric needs.
Fats are divided into two, namely:
Good fats
Ie unsaturated fats (unsaturated fat) that is commonly found in nuts, salmon, walnuts and avocados. This good fat contains 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 fat (trans fat) found in meat, offal or fried food. Excess bad fats raise levels of total and LDL cholesterol in the blood. High cholesterol can cause heart penyaklit, 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, the fat consumption should be good fats (unsaturated fats).
Vitamins and Minerals
Vitamin and mineral bergungsi to manage and support various processes that occur in the body. For example, the process of formation of energy or thought process. Vitamins and minerals are found in many fruits and vegetables. One serving of fruit mennghasilkan about 40 calories. It is recommended that every day do consume 5-9 servings of fruit. Fruits and vegetables also provide fiber.
Fiber
Fiber mainly serves the process of digestion and keep the body healthy by consuming food 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 abundant in beans, brokolim carrots, bean sprouts, and kale with a content of 2-5 grams per 100 grams. In the nuts and Cereal, fiber terkandungnya as much as 4-10 grams per 100 grams.
The main function of fiber include:
Smooth bowel movement that would prevent constipation and hemorrhoids.
Make that the food is not absorbed in the intestine can be removed immediately so that reduces the possibility of absorption of toxins contained food scraps that are not absorbed.
Maintain a healthy weight ideal for fiber properties that can prevent 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.
