Our bodies need 5 types of nutrients every day so they don't get sick easily. Come on, learn what the consequences are if you lack or excess 5 of these nutrients!
1. CARBOHYDRATE
Carbohydrates are the main energy source for the body, such as gasoline for cars. The body converts simple sugars and complex starch into glucose so that it gives more energy to the body's cells. Excess carbohydrates will increase body weight because excess carbohydrates are stored by the body in the form of fat.
How to avoid excess carbohydrates?
Change the consumption of white rice, cakes, and white bread to oats / oatmeal, sorghum, quinoa, carrots, beets, and high-fiber nuts and full of mineral vitamins. High-fiber carbohydrate sources make you more satiated than low-fiber carbohydrates with high sugar levels such as white rice, cakes, and white bread.
How many carbohydrates does the body need?
It is recommended, 40% of our calories come from carbohydrates. Usually, Indonesian women with normal weight and activities only need 1,500 cal / day, with a 40% reference we need 600 calories / day from carbohydrates, equivalent to 1 portion of white rice / day.
2. PROTEIN
Proteins are useful for cell growth and repair. Our bodies break down proteins into amino acids, and then rearrange them in different sequences and produce whatever type of protein is needed. This causes protein to have many different uses for the body.
How much protein is needed every day?
The body needs 1 gram of protein from every 1kg of body weight. So the protein needed by men is around 55g every day, and 45g for women. As a reference, 45-55 grams of protein is equivalent to 1/2 chicken breast.
What happens if excess protein?
There are many cases where we often consume more protein. The most frequent consequences are gout, diabetes, high cholesterol levels, increased body weight, and increased cancer risk.
To combat the disease of excess protein, replace the consumption of red meat with chicken, fish, and far better vegetable protein from nuts, seeds, tempeh, edamame, and dark green vegetables.
3. VITAMIN
Vitamins are very important for the body's metabolism and caring for body cells, like maintenance oil for cars. In weight, vitamins are the least needed nutrients for the body, unfortunately our body most often lacks vitamins because of the selection and processing of modern foods.
Vitamin C & B complexes are very susceptible to temperature so they are often damaged when cooked at high temperatures. What's more, complex vitamin C & B must be consumed every day because the excess cannot be stored in the body and is always released through urine.
Vitamin deficiency can cause eye disease, anemia, hypertension, kidney disease, premature aging, eczema, cancer, cough, runny nose, osteoporosis, and pain during menstruation.
Vitamins can be found in nuts, spinach, apples, tomatoes, sunflower seeds, avocados, kale, sunflower seeds, beets, lemons and oranges.
4. MINERALS
Minerals are very important for the growth of bones, hair, skin, and blood cells. Minerals also increase nerve function and help convert food into energy.
What happens if we lack minerals?
Lack of minerals can cause health problems such as osteoporosis, lack of iron can cause anemia, and fatigue, and a lack of magnesium can cause us to feel nauseous.
How many minerals does the body need per day?
Based on the amount needed by the body, minerals can be grouped into 2, namely major and minor minerals.
Major minerals are generally minerals needed in the amount of 100 mg per day or more. Major minerals include calcium, potassium, phosphorus, sulfur and magnesium.
While minor minerals or often called trace minerals are minerals that are needed in small amounts by the body. Some of these minor minerals are zinc, iron, manganese, copper, boron, silicon, molybdenum, vanadium, chromium, selenium, and iodine.
Minerals can be obtained from plants that grow in the soil such as ginger, turmeric, carrots, beets, nuts, cashews, and also dark green vegetables such as kale.
5. PLANT FIBER
Plant fiber is a part of food that is not broken down by the body and helps to keep the digestive system functioning better. Fiber is useful for preventing constipation, hemorrhoid, liver disease and colon cancer by producing Vitamin K, maintaining the health of the large intestine, protecting body cells, and increasing immunity
How not to lack fiber?
Increase consumption of green vegetables such as Spinach Horenzo, Kale, Parsley, Celery, and other green vegetables. Consumption of carbohydrates and proteins that also contain fiber such as wheat, sorghum, edamame, and tempeh.
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