Agar dapat berfungsi optimal, tubuh

Agar dapat berfungsi optimal, tubuh memerlukan nutrisi lengkap. Makanan merupakan pemasok nutrisi bagi tubuh. Berdasarkan fungsinya, makanan dapat dikelompokkan menjadi karbohidrat, protein, lemak, vitamin, mineral, dan serat. Terlalu banyak makan dengan nutrisi tidak tepat dapat membuat berat badan berlebihan dan menyebabkan berbagai penyakit. Berapa banyak porsi makanan yang disarankan? Berikut keterangan berapa porsi yang tepat untuk tubuh beserta fungsi dan makanan-makanan yang disarankan.

Karbohidrat
Karbohidrat berfungsi sebagai sumber energi utama bagi tubuh agar dapat melakukan berbagai aktivitas. Rata-rata setiap 1 gram karbohidrat akan menghasilkan 4 kalori. Kebutuhan rata-rata manusia akan kalori adalah sebanyak 1200-2000 kalori. Kalori yang diperoleh dari karbohidrat disarankan sebanyak 45%-60% dari seluruh kebutuhan kalori. Namun, saat ini rata-rata penduduk Indonesia mengkonsumsi 70%-80% karbohidrat. Kelebihan mengkonsumsi karbohidrat yang tidak digunakan akan disimpan sebagai lemak. Selengkapnya tentang kalori dapat dibaca pada artikel berikut: Hitung kalori tubuh Anda.
Pada karbohidrat dapat diperoleh angka Indeks Glikemin (IG). Angka ini menunjukkan kandungan yang dapat meningkatkan kadar gula dalam darah. Semakin tinggi angka IG, maka makanan tersebut akan meningkatkan gula darah lebih cepat. Sedangkan pada karbohidrat dengan angka IG yang rendah akan memberi rasa kenyang lebih lama sehingga dapat mencegah rasa ingin makan. Contoh karbohidrat dengan IG tinggi adalah roti, jagung dan kentang. Sedangkan, karbohidrat dengan IG rendah adalah gandum dan beras merah.

Protein
Protein berfungsi sebagai komponen yang bermanfaat untuk pertumbuhan, penyembuhan luka, regenerasi sel, menghasilkan enzim dan hormon untuk metabolisme tubuh juga sebagai sumber energi. Kekurangan protein akan mengganggu pertumbuhan, menyebabkan tulang keropos dan rambut rontok.
Protein dapat diperoleh dari hewan atau dari tumbuh-tumbuhan. Protein yang berasal dari hewan disebut protein hewani, misalnya daging, susu atau telur. Sedangkan protein dari tumbuhan disebut protein nabati yang terdapat pada kacang-kacangan. Protein hewani mengandung asam amino essensial lebih dibandingkan protein nabati.
Berat protein dalam tubuh sekitar 1/6 dari berat badan seseorang. Protein merupakan komponen kedua terbesar pada tubuh manusia setelah air. Setiap hari, kebutuhan manusia akan kalori adalah sebanyak 1 gram untuk setiap 1 kg berat seseorang. Rata-rata 1 gram protein akan menghasilkan 4 kalori.
Agar mendapatkan protein maksimal, hindari memasak dengan suhu tinggi dan menggunakan banyak minyak karena akan merusak protein yang ada. Disarankan untuk mengolah makanan berprotein dengan memanggang atau mengukus.

Lemak
Lemak berfungsi sebagai cadangan energi dan untuk melindungi organ tubuh. Kebutuhan lemak yang tercukupi berguna untuk menjaga kesehatan kulit, rambut, menjaga suhu tubuh, melarutkan vitamin A, D, E, K dan membantu metabolisme tubuh berjalan dengan baik. Satu gram lemak dapat menghasilkan sekitar 90 kalori. Lemak harus dipenuhi sekitar 20%-30% dari total kebutuhan kalori.
Lemak terbagi atas 2, yaitu:
Lemak Baik

Yaitu lemak tidak jenuh (unsaturated fat) yang biasa terdapat pada kacang-kacangan, ikan salmon, kenari dan alpukat. Lemak baik ini memiliki kandungan Asam Omega 3 yang berguna untuk memelihara kesehatan jantung, menurunkan tekanan darah dan mencegah terjadinya jantung koroner.
Lemak Jahat

Yaitu lemak Jenuh (saturated fat) dan lemak trans (trans fat) yang terdapat pada daging, jeroan atau makanan yang digoreng. Lemak jahat yang berlebih akan meningkatkan kadar kolesterol total dan LDL dalam darah. Kolesterol yang tinggi dapat menyebabkan penyaklit jantung, tekanan darah tinggi dan pemicu diabetes.
Konsumsi lemak dalam sehari tidak boleh melebihi 35% dari total kebutuhan kalori harian dan agar bermanfaat, lemak yang dikonsumsi harus lemak baik (lemak tidak jenuh).

Vitamin dan Mineral
Vitamin dan mineral bergungsi untuk mengatur dan mendukung berbagai proses yang terjadi dalam tubuh. Misalnya, proses pembentukan energi atau proses berpikir. Vitamin dan mineral banyak terdapat pada buah dan sayuran. Satu porsi buah mennghasilkan sekitar 40 kalori. Disarankan agar setiap hari melakukan konsumsi 5-9 porsi buah. Buah dan sayur juga dapat memberikan serat.

Serat
Serat terutama berfungsi pada proses pencernaan dan menjaga tubuh sehat dengan mengkonsumsi serat pangan. Serat banyak terdapat pada buah-buahan, sayuran, kacang-kacangan dan serelia. Beberapa contoh buah dengan serat tinggi adalah pepaya, sirsak, apel dan jeruk. Pada sayuran, serat banyak terdapat pada kacang panjang, brokolim wortel, tauge, dan kangkung dengan kandungan 2-5 gram setiap 100 gram. Pada kacang-kacangan dan serelia, serat yang terkandungnya sebanyak 4-10 gram per 100 gram.
Fungsi utama dari serat antara lain:
Melancarkan buang air besar yang akan mencegah terjadinya konstipasi dan wasir.
Membuat agar makanan yang tidak terserap di usus dapat segera dikeluarkan sehingga mengurangi kemungkinan terserapnya racun yang terdapat dari sisa makanan yang tidak terserap.
Menjaga berat badan tetap ideal karena sifat serat yang dapat mencegah penyerapan lemak dan memberi rasa kenyang yang akan membantu keinginan untuk mengkonsumsi makanan.
Menjaga kolesterol dan gula darah pada angka yang stabil. Kestabilan kolesterol dan gula darah dapat mencegah berbagai penyakit yang membahayakan seperti diabetes atau penyakit jantung.

Hasil (Inggris) 1:

In order to function optimally, the body requires nutrients. Food is supplier of nutrients to the body. Based on its function, food can be grouped into carbohydrates, proteins, fats, vitamins, minerals, and fiber. Too much packed with nutrients not right can create excessive weight and cause various diseases. How many servings of foods that are recommended? The following description of how the right portions for the body and its functions and the recommended foods.CarbohydratesCarbohydrates serve as the main source of energy for the body to be able to do a variety of activities. On average each 1 gram of carbohydrates will produce 4 calories. The needs of the average human will as much calorie is 1200-2000 calories. Calories from carbohydrates is suggested as much as 45%-60% of all calories needs. However, the current average population of Indonesia consumes 70%-80% carbohydrate. The advantages of consuming carbohydrates that are not used will be stored as fat. Learn more about calories can be read on the following article: calculate the calories your body.Pada karbohidrat dapat diperoleh angka Indeks Glikemin (IG). Angka ini menunjukkan kandungan yang dapat meningkatkan kadar gula dalam darah. Semakin tinggi angka IG, maka makanan tersebut akan meningkatkan gula darah lebih cepat. Sedangkan pada karbohidrat dengan angka IG yang rendah akan memberi rasa kenyang lebih lama sehingga dapat mencegah rasa ingin makan. Contoh karbohidrat dengan IG tinggi adalah roti, jagung dan kentang. Sedangkan, karbohidrat dengan IG rendah adalah gandum dan beras merah. ProteinProtein berfungsi sebagai komponen yang bermanfaat untuk pertumbuhan, penyembuhan luka, regenerasi sel, menghasilkan enzim dan hormon untuk metabolisme tubuh juga sebagai sumber energi. Kekurangan protein akan mengganggu pertumbuhan, menyebabkan tulang keropos dan rambut rontok.Protein dapat diperoleh dari hewan atau dari tumbuh-tumbuhan. Protein yang berasal dari hewan disebut protein hewani, misalnya daging, susu atau telur. Sedangkan protein dari tumbuhan disebut protein nabati yang terdapat pada kacang-kacangan. Protein hewani mengandung asam amino essensial lebih dibandingkan protein nabati.Berat protein dalam tubuh sekitar 1/6 dari berat badan seseorang. Protein merupakan komponen kedua terbesar pada tubuh manusia setelah air. Setiap hari, kebutuhan manusia akan kalori adalah sebanyak 1 gram untuk setiap 1 kg berat seseorang. Rata-rata 1 gram protein akan menghasilkan 4 kalori.In order to obtain maximum protein, avoid cooking with high temperature and use a lot of oil because it will ruin the existing proteins. It is recommended to process food with protein content by roasting or steaming. FatFat functions as energy reserves and to protect the organs of the body. The need of fat would be sure is useful for maintaining healthy skin, hair, maintaining body temperature, dissolve vitamins A, D, E, K and help the body's metabolism goes well. One gram of fat can produce about 90 calories. The fat should be filled about 20%-30% of the total caloric needs.Fat is divided into two, namely:Good FatsThat is not saturated fat (mono-unsaturated fat) that is commonly present in nuts, salmon, walnuts and Avocados. It has a good fat content of Omega 3 Acids are useful for maintaining heart health, lowering blood pressure and preventing the onset of coronary artery disease.Nasty FattyI.e. saturated fat (saturated fat) and trans fats (trans fat) in the beef, offal or fried foods. Nasty fat the excess will increase the total and LDL cholesterol levels in the blood. High cholesterol can cause a penyaklit heart, high blood pressure and trigger diabetes.The consumption of fat in a day may not exceed 35% of the total daily calorie needs and make them more useful, fats good fats should be consumed (fat not saturated). Vitamins and mineralsBergungsi vitamins and minerals to regulate and support the processes that occur in the body. For example, the process of the formation of energy or thought processes. Vitamins and minerals are present in many fruits and vegetables. One portion of fruit mennghasilkan about 40 calories. It is recommended that each day doing a consumption 5-9 servings of fruit. Fruit and vegetable can also provide fiber. FiberFibres mainly works on the digestive process and keeping the body healthy by consuming food fiber. There are a lot of fibre in fruits, vegetables, nuts and serelia. Some examples of high fiber fruits are papaya, soursop, apples and oranges. On the vegetables, the fiber found in the many long beans, brokolim carrots, bean sprouts, and kale with 2-5 grams per 100 grams. On nuts and serelia, fiber terkandungnya as much as 4 to 10 grams per 100 grams.The main function of fiber include:Launch defecate that will prevent the occurrence of constipation and hemorrhoids.Make it so the food is not absorbed in the intestines can be immediately issued so as to reduce the possibility of terserapnya toxins contained from the rest of the food is not absorbed.Maintaining a fixed ideal weight due to the nature of the fiber 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 numbers stable. The stability of blood sugar, cholesterol and can prevent many diseases that harm such as diabetes or heart disease.

Hasil (Inggris) 2:

To be able to function optimally, the body needs complete nutrition. Food is a supplier of nutrients for the body. Based on its function, food can be grouped into carbohydrate, protein, fat, vitamins, minerals, and fiber. Too much food with proper nutrition can not make excessive weight gain and lead to various diseases. How many servings of food suggested? The following description of how the right portion of the body and its functions and suggested foods. Carbohydrates Carbohydrates serve as the main energy source for the body to be able to perform various activities. On average each 1 gram of carbohydrate will produce 4 calories. The average man needs to be as many as 1200-2000 calories are calories. Calories obtained from carbohydrates is recommended as much as 45% -60% of the total caloric needs. However, the current average of Indonesia's population consumes 70% -80% carbohydrates. Consuming excess carbohydrates that are not used will be stored as fat. Learn more about the calories can be read at the following article: Calculate calories your body. At the 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 feel full longer so as to prevent a sense of wanting to eat. Examples of carbohydrates with a high GI are bread, corn and potatoes. Whereas, with a low GI carbohydrates are whole wheat 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 a source of energy. Protein deficiency will interfere with the growth, causing bone loss and hair loss. Protein can be obtained from animals or from plants. Protein derived from animals 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. The weight of proteins in the body about 1/6 of a person'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. On average 1 gram of protein will produce 4 calories. In order to obtain maximum protein, avoid cooking with high temperatures and use much oil because it will damage the protein. It is advisable to process protein foods by baking or steaming. Fats Fats serve as energy reserves and to protect the organs. Needs fulfilled fat is useful for maintaining healthy skin, hair, maintaining body temperature, dissolve vitamins A, D, E, K and helps the body's metabolism running well. One gram of fat can produce about 90 calories. Fat must be met approximately 20% -30% of the total calories. Fat is divided into two, namely: Good Fat That unsaturated fat (unsaturated fat) commonly found in nuts, salmon, walnuts and avocados. Good fats contain acids Omega 3 which is useful for maintaining a healthy heart, lower blood pressure and prevent the occurrence of coronary heart disease. Fat Evil That fat saturated (saturated fat) and trans fats (trans fat) found in meat, offal or fried foods , Excess bad fats raise levels of total and LDL cholesterol in the blood. High cholesterol can cause penyaklit heart disease, 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 consumed should be good fats (unsaturated fats). Vitamins and Minerals Vitamins and mineral bergungsi to manage and support various processes that occur in the body. For example, the process of formation of energy or thought processes. Vitamins and minerals are abundant in 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 is mainly function in digestion and keep the body healthy by consuming dietary fiber. Fiber found in many fruits, vegetables, nuts and Cereal. Some examples of high-fiber fruits are papaya, soursop, apple and orange. On vegetables, fiber abundant in beans, brokolim carrots, bean sprouts, and kale containing 2-5 grams per 100 grams. In the nuts and Cereal, fiber terkandungnya as much as 4-10 grams per 100 grams. The primary function of fiber include: Launching a bowel movement that will prevent constipation and hemorrhoids. Making that food which is not absorbed in the intestine can be immediately released so reduce the possibility of absorption of toxins contained from the rest of the food that is not absorbed. Maintain ideal weight remains because of the nature of the fiber which can prevent the absorption of fat and gives satiety 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.