Right Portion Body Nutrition
In order to function optimally, the body needs complete nutrition. Food is a supplier of nutrients for the body. Based on the function, food...
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In order to function optimally, the body needs complete nutrition. Food is a supplier of nutrients for the body. Based on the function, food can be grouped into carbohydrates, proteins, fats, vitamins, minerals, and fiber. Too much eating the right nutrients can not make excessive weight and cause various diseases. How many servings of recommended foods? Here's a description of how the right portion to the body and its functions and suggested foods.
carbohydrates
Carbohydrates serve as the main energy source for the body in order to perform various activities. On average, every 1 gram of carbohydrate will yield 4 calories. Needs of the average human will as many as 1200-2000 calories are calories. Calories obtained from carbohydrates is recommended by 45% -60% of all caloric needs. However, the current average of Indonesia's population consumes 70% -80% carbohydrates. Consume excess carbohydrates that are not used will be stored as fat. Learn more about the calories can be read on the following article: Calculate the calories of 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 the number of carbohydrates with a low GI will give a sense of satiety for longer so as to prevent a sense of wanting to eat. Examples of carbohydrates with a high GI are bread, corn and potatoes. Whereas, carbohydrates with a low GI are wheat and brown rice.
proteins
Protein serves as a useful component for growth, wound healing, cell regeneration, produce enzymes and hormones to the body's metabolism as well as a source of energy. Protein deficiency impair growth, cause bone loss 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 proteins from plants called vegetable protein contained in beans. Animal protein contains more essential amino acids than vegetable protein.
Weight proteins in the body about 1/6 of one's weight. Protein is 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. Average of 1 gram of protein will yield 4 calories.
In order to obtain maximal protein, avoid cooking with high temperatures and use a lot of oil because it will damage the existing proteins. It is recommended to process protein foods by baking or steaming.
fat
Fats serve as energy reserves and to protect organs. The need for an adequate fat is useful for maintaining healthy skin, hair, maintaining body temperature, dissolving vitamins A, D, E, K and help your metabolism run well. One gram of fat can yield about 90 calories. Fat must be met approximately 20% -30% of the total caloric needs.
Fats are divided into 2, namely:
Consumption of fat in a day should not exceed 35% of total daily caloric needs and so helpful, the fat should be consumed good fats (unsaturated fats).
Vitamins and Minerals
Vitamins and minerals bergungsi to organize and support various processes that occur in the body. For example, the formation energy or thought process. Vitamins and minerals are abundant in fruits and vegetables. One serving of fruit mennghasilkan about 40 calories. It is recommended that daily consumption of 5-9 servings of fruit do. Fruits and vegetables can also provide fiber.
fiber
Fiber primarily serves the digestive process and keep the body healthy by eating fiber food. Fiber found in many fruits, vegetables, nuts and cereals. Some examples of high fiber fruit is papaya, soursop, apples and oranges. On vegetables, lots of fiber found in beans, brokolim carrots, bean sprouts, and kale with a content of 2-5 grams per 100 grams. In the nuts and cereals, fiber terkandungnya much as 4-10 grams per 100 grams.
The main function of fiber include:
carbohydrates
Carbohydrates serve as the main energy source for the body in order to perform various activities. On average, every 1 gram of carbohydrate will yield 4 calories. Needs of the average human will as many as 1200-2000 calories are calories. Calories obtained from carbohydrates is recommended by 45% -60% of all caloric needs. However, the current average of Indonesia's population consumes 70% -80% carbohydrates. Consume excess carbohydrates that are not used will be stored as fat. Learn more about the calories can be read on the following article: Calculate the calories of 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 the number of carbohydrates with a low GI will give a sense of satiety for longer so as to prevent a sense of wanting to eat. Examples of carbohydrates with a high GI are bread, corn and potatoes. Whereas, carbohydrates with a low GI are wheat and brown rice.
proteins
Protein serves as a useful component for growth, wound healing, cell regeneration, produce enzymes and hormones to the body's metabolism as well as a source of energy. Protein deficiency impair growth, cause bone loss and hair loss.
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| Right Portion Body Nutrition |
Protein can be obtained from animals or from plants. Protein derived from animals is called animal protein, such as meat, milk or eggs. While proteins from plants called vegetable protein contained in beans. Animal protein contains more essential amino acids than vegetable protein.
Weight proteins in the body about 1/6 of one's weight. Protein is 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. Average of 1 gram of protein will yield 4 calories.
In order to obtain maximal protein, avoid cooking with high temperatures and use a lot of oil because it will damage the existing proteins. It is recommended to process protein foods by baking or steaming.
fat
Fats serve as energy reserves and to protect organs. The need for an adequate fat is useful for maintaining healthy skin, hair, maintaining body temperature, dissolving vitamins A, D, E, K and help your metabolism run well. One gram of fat can yield about 90 calories. Fat must be met approximately 20% -30% of the total caloric needs.
Fats are divided into 2, namely:
- Good Fat
- fat Evil
Consumption of fat in a day should not exceed 35% of total daily caloric needs and so helpful, the fat should be consumed good fats (unsaturated fats).
Vitamins and Minerals
Vitamins and minerals bergungsi to organize and support various processes that occur in the body. For example, the formation energy or thought process. Vitamins and minerals are abundant in fruits and vegetables. One serving of fruit mennghasilkan about 40 calories. It is recommended that daily consumption of 5-9 servings of fruit do. Fruits and vegetables can also provide fiber.
fiber
Fiber primarily serves the digestive process and keep the body healthy by eating fiber food. Fiber found in many fruits, vegetables, nuts and cereals. Some examples of high fiber fruit is papaya, soursop, apples and oranges. On vegetables, lots of fiber found in beans, brokolim carrots, bean sprouts, and kale with a content of 2-5 grams per 100 grams. In the nuts and cereals, fiber terkandungnya much as 4-10 grams per 100 grams.
The main function of fiber include:
- Launched a bowel movement that will prevent the occurrence of constipation and hemorrhoids.
- Making food that is not absorbed in the intestine can be removed, thereby reducing the possibility of absorption of toxins from food scraps that are not absorbed.
- Maintain ideal weight remains as 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 steady rate. The stability of cholesterol and blood sugar can prevent many diseases which harm as diabetes or heart disease.
