Our bodies need 7 types of nutrition every day so we don’t get sick easily. Come on, learn what the impact is if you have a deficiency or excess of these 7 nutrients!
CARBOHYDRATE
Carbohydrates are the main energy for body. The body replaces simple sugars and environmental starch into glucose to be used as a source of energy for the body’s cells. Excess carbohydrates will increase body weight because it is stored by the body in the form of fat.
What’s the trick so you don’t have excess carbohydrates?
Change the consumption of white rice, cakes and white bread to whole wheat/oatmeal, sorghum, quinoa, carrots, beets and nuts which are high in fiber and full of vitamins and minerals. High fiber sources of carbohydrates make you fuller and full of nutrition.
How many carbohydrates does the body need?
It is recommended, 40% of our calories come from carbohydrates. Generally, women with normal body weight and activity only need 1,500 calories/day, with a reference of 40% we need 600 calories/day from carbohydrates, equivalent to 3 servings of white rice/day.
PROTEINS
Protein is useful for cell growth and revision. Our bodies break down protein into a variety of amino acids which are then absorbed by the body’s cells for their metabolic needs and growth.
How much protein is needed each day?
The body requires 0.8 grams of protein for every 1 kg of body weight. So the protein that men need is around 44g per day, and 36g for women. As a reference, 36-44 grams of protein is equivalent to 1-2 chicken breasts.
What happens when excess protein?
There are so many problems where we often consume more protein. The most common effects are gout, increased cholesterol, increased body weight, problems with the kidneys and increased risk of cancer. To avoid excess protein, just make sure that in 1 meal you only have 1-2 types of protein sources such as chicken, fish or replace them with vegetable protein such as nuts, seeds, tempeh and green vegetables.
FAT
Fat is a rich source of energy that helps the absorption of vitamins A, D, E and K and the formation of hormones in the body. The best sources of fat are avocados, nuts, green vegetables, and fruits.
What happens when excess fat?
Increase the effect of cancer, Obesity, Constipation, Destruction of the arterial chambers as well as the brain, High cholesterol
How much fat does the body need?
The average aged person should consume 30% fat, 30% protein and 40% carbohydrates. Fats eaten should have omega 3 and vegetable oils. With a reference of 1,500 calories per day, 30% fat is equivalent to 450 calories or 3 tablespoons of olive oil or 6 tablespoons of peanut butter in one day.
VITAMIN
Vit is very important for the body’s metabolism and maintain body cells. Every cell in the body needs Vit for many processes in it and we are very often deficient in vitamins due to selection and modern food processing methods. Vit C & B the environment is very sensitive to temperature so it is often spoiled when cooked at high temperatures.
What’s more, Vit C& B environment must be eaten every day because the excess cannot be stored in the body and is always excreted through the urine. Vitamin deficiency can cause eye disease, anemia, hypertension, kidney disease, premature aging, eczema, cancer, colds, osteoporosis, and menstrual pain. Vit can be found in many fruits and vegetables such as beans, spinach, apples, tomatoes, sunflower seeds, avocados, kale, sunflower seeds, beets, lemons and oranges.
MINERAL
Minerals are also very important for growth and metabolic processes in our body cells, from hair, skin, bones to blood cells need minerals in their daily life. Minerals also improve nerve function and help convert food into energy.
What happens when we lack minerals?
Mineral deficiencies can cause many of the body’s metabolic processes to stagnate and trigger health problems such as osteoporosis, anemia, fatigue, dry skin, hair loss to hormonal balance problems.
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 usually minerals that are needed in amounts of 100 milligrams per day or more. Conversely, 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. Many minerals are obtained from plants that grow in the soil such as ginger, turmeric, carrots, beets, nuts, cashews, and black and green vegetables such as kale.
PLANT FIBER
Plant fiber or also known as Dietary Fiber (dietary fiber) is part of food that is not broken down by the body and helps to keep the digestive system functioning better. Fiber is useful for helping the absorption of nutrients in the intestine, keeping intestinal activity optimal, regulating immunity and balancing intestinal bacteria and protecting the body’s cells so as to prevent constipation, hemorrhoids, liver disease and colon cancer.
How not to lack fiber?
Increase consumption of green vegetables such as Horenzo Spinach, Kale, Parsley, Celery, and other green vegetables. You can also consume types of high-carbohydrate and protein foods that also have a lot of fiber, such as wheat, sorghum, edamame, and tempeh.
WATER
65% of body weight is made up of water. The water content in the body decreases through digestion, respiration, sweat, and urine. It is very important to replenish the water content in our bodies by drinking mineral water or eating fruit vegetables that have large water contents such as cucumbers, watermelons and oranges.
What happens if we don’t drink enough water?
Lack of water can cause problems and damage to many cells and organs such as the brain, eyes, blood and digestive tract. Its characteristics can be seen from weak concentration energy, moody, dry eyes, thick blood, low blood pressure, constipation, yellow urine, kidney stone pain, and pain when urinating.
How much water does the body need?
Generally, we are advised to drink 8 glasses per day (2-3 liters). But too late is not healthy.
Another simple way to check the adequacy of drinking our water is to keep the color of the BAK always bright yellow throughout the day.