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Portion Of The Right Nutrients The Body

Portion Of The Right Nutrients The Body

Portion Of The Right Nutrients The Body-

In order to function optimally, the body requires complete nutrition. The food is a supplier of nutrients for the body. Based on their function, food can be grouped into carbohydrates, proteins, fats, vitamins, minerals, and fiber. Eating too many nutrients can create excessive weight and cause various diseases. How many servings of a food recommended? The following description of how the right portion to the body along with the functions and foods are suggested.
Portion Of The Right Nutrients The Body


Carbohydrates serve as the main energy source for the body that can do a variety of activities. Average every 1 gram of carbohydrate will produce 4 calories. The needs of the average human being will calories is as much as 1200-2000 calories. The calories obtained from carbohydrates is advised 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. More about the calories can be read on the following article: Calculate the calories of Your body.

On the carbohydrates can be obtained figures The Glycerin (IG). This figure shows the content that can increase blood sugar levels. The higher the number the IG, then the food will raise blood sugar more quickly. While on the carb with the numbers of the IG will give a sense of satiety longer so as to prevent a sense of wanting to eat. Examples of carbohydrates with IG high is bread, corn, and potatoes. Whereas, carbohydrates with a GI low is wheat and brown rice.

Portion Of The Right Nutrients The Body


Protein serves as a component which is beneficial for growth, wound healing, cell regeneration, produce enzymes and hormones to the metabolism of the body also as a source of energy. Lack of protein will interfere with growth, cause bone loss and hair loss.

Protein can be obtained from animals or from plants. Protein derived from animals is called animal protein, e.g. meat, milk or eggs. While proteins from plants are called vegetable protein contained in beans. Animal Protein contains essential amino acids compared to vegetable protein.

The weight of protein in the body about 1/6 of the weight of a person. Protein is the second largest component in the human body after water. Every day, the human need for calories is as much as 1 gram for each 1 kg of weight of a person. The average 1 gram of protein will yield 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 recommended to process protein foods by baking or steaming.

Portion Of The Right Nutrients The Body


Fats serve as energy reserves and to protect the organs of the body. Fat needs are fulfilled is useful for maintaining the health of skin, hair, maintaining body temperature, dissolving vitamins A, D, E, K and helps the body's metabolism running properly. One gram of fat can produce about 90 calories. Fat should be filled with about 20% -30% of total calorie needs.
Fat is divided into 2, namely:

Good Fats

Ie unsaturated fats (unsaturated fat) commonly found in nuts, salmon, walnuts, and avocado. A good fat this has Acid content of Omega 3 which is useful to maintain heart health, lower blood pressure and prevent the occurrence of coronary heart disease.

Bad Fats

That Saturated fat (saturated fat) and trans fat (trans fat) are found in meat, offal or fried foods. Bad fats that excess will increase the levels of total cholesterol and LDL in the blood. High cholesterol can lead to a malady of the heart, high blood pressure, and trigger diabetes.
Fat consumption in a day should not exceed 35% of total daily caloric needs and for the benefit, of fat consumed should be of good fats (unsaturated fats).
Portion Of The Right Nutrients The Body

Vitamins and Minerals

Vitamins and minerals used to organize and support various processes that occur in the body. For example, the process of the formation energy or the thought process. Vitamins and minerals are found in many fruits and vegetables. One serving of fruit yields about 40 calories. It is suggested that every day do the consumption of 5-9 servings of fruits. Fruits and vegetables can also provide fiber.
Portion Of The Right Nutrients The Body


The fibers function primarily in the process of digestion and keep the body healthy by consuming fiber food. Fiber is found in many fruits, vegetables, nuts and cereal. Some examples of fruits with high fiber are papaya, soursop, apples and oranges. In vegetables, the fiber found in many beans, broccoli carrots, bean sprouts, and kale with the content of 2-5 grams per 100 grams. On the nuts and cereal, fiber yet informativeness as much as 4-10 grams per 100 grams.

The main function of fiber among other things:

A smooth bowel movement that will prevent the occurrence of constipation and hemorrhoids.
Make so that the foods that are not absorbed in the intestines can be immediately issued, thereby reducing the possibility of the absorption of the poison from the rest of the foods that are not absorbed.

Keep the weight remains ideal due to the properties of the fiber can prevent the absorption of fat and gives a sense of satiety that will help the desire to consume food.
Keep cholesterol and blood sugar numbers are stable. The stability of cholesterol and blood sugar can prevent a variety of diseases that harm such as diabetes or heart disease.