Carbohydrates
Carbohydrates function as the main energy source of the body. Each 1 gram of carbohydrate consumed produces energy at 4 calories. Numbers the nutritional needs for carbohydrate 300 grams per day, or 1200 calories. The composition of the ideal carbohydrate is 45 - 60 percent of the total calories daily. Food Menu of Asia including the Indonesia, generally high carbohydrate, around 70-80% total calories daily. Carbohydrates excessive force will be changed and saved to the fat. In the Select carbohydrates, note. The glycemic index (IG) is a number that shows the potential for a food increases blood sugar level. Carbohydrate with IG high as bread, corn and potatoes quickly increase blood sugar should be limited. Carbohydrate with IG low as nuts, red rice and wheat increase blood sugar slowly and give a sense of satisfied longer to prevent excessive calorie intake.Protein
Is the biggest component of the human body after the water. The weight of the body weight of the 1/6 man. The required protein as a source of energy, growth, the process of cell regeneration, wound healing, maintaining the health of the body to produce antibodies, hemoglobin, and set the work of hormones and enzymes in the body.- One gram of protein equals 4 calories.
- In general, the daily protein needs adults is 1 gram/kg body weight.
- The protein deficiency resulting in growth disorders, decreased bone density even tear the hair.
- The source of protein: fats (chicken, fish, eggs and milk) and vegetable protein (nuts such as soybeans, dried peas, nuts red).
Adequate protein is a source of protein that provides essential amino acids more than vegetable protein. To obtain the benefits of protein, notice how the wayfaring man. Bake (grilling) and gentle steam (steam) is the best way to adequate protein. Braised beef (panfry), use the olive oil is good for the heart. Avoid cooking how to deep fry because of use much oil and high temperatures.
Fat
Fat is needed as a backup energy and protective body organs. One gram of fat produces 9 calories. The number of the daily nutritional needs for the fat of 62 grams, around 20-30% of total daily calories needs. Fat also helps maintain the health of the skin and hair dryer, body temperature, the metabolism of the cells of the body and help dissolve vitamin A, D, E, and K. There are two types of fat source, which is the source of the fat "good" and fat "evil":Fat "Good"
Fat not (unsaturated saturated fat), both double and single as omega-3 fatty acids useful for the health of the heart, lower blood pressure and the risk of coronary heart disease. Fat "good" can be obtained from the olive oil, canola oil, vegetable oil, soybeans, pulses, walnut, avocados. While the Omega-3 fatty acids many there in the salmon and mackerel.
Fat "Evil"
Saturated fat (saturated fat and trans fat (trans fat) if consumed by overweight can increase the risk of heart disease because the total cholesterol and bad cholesterol LDL increased. Saturated fats found in animal fats such as meat while trans fats found in vegetable oil, margarine, as well as the fried food.
Based on the recommendation of the U.S. The Department of Agriculture (USDA) and the Department of Health and Human Services (HHS), fat intake should not exceed 35 percent of the total calories your daily. That should also be remembered that the consumption of this fat should come from fat is not a single saturated and double. Choose more food contains fat not bored with the way:
- Replace butter with olive oil
- Use olive oil when making a salad and canola oil when toasting.
- Change your favorite snack with a handful of nuts as snacks.
- Reduce the flesh. Replace with a rich salmon omega 3.
Vitamins & Minerals
Vitamins and minerals required every day to manage the process in the body, help the formation of energy and the process of thinking. Recommended Consumption of 5 to 9 portions of fruit and vegetables every day. One portion of fruit and vegetables equivalent with 40 calories. Fruit and vegetables also provide fiber and nutrition for optimal health.The fiber
Sufficient fiber food fiber needs every day is an easy way to live a healthy life. The function of fiber among others:- Make food residues that are not absorbed quickly out of the intestines, reducing the absorption of poison in food residues.
- Streamline constipation and prevent constipation and disease hemorrhage.
- Women who consume at least 25 grams of fiber per day have the risk of 40% lower will be a heart attack.
- Helps maintain ideal weight. The fiber inhibits the process of absorption of fat and creates a sense of satisfied more quickly.
- Avoid the risk of diabetes. Type 2 diabetes can improve the level of blood sugar and cholesterol through the implementation of high fiber diet. Fill your daily fiber needs with fruits, vegetables, nuts, and cereals. Fibrous fruits high among others: oranges, soursop, apples, and papayas. While vegetables: long bean, chickpea, bean sprouts, broccoli, carrots, tomatoes, and water spinach contains 2-5 grams of fiber per 100 grams. Nuts and cereals contain 4-10 grams of fiber per 100 grams.
