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| overview of nutrition and health |
Nutrition studied the eating process, absorption and make use of nutrients necessary for body for growth, development and upkeep of life.
Nutrients are chemicals in food that nourish our bodies.
Various nutrients can be created in the body. Nutrients that could stop made in the entire body, called essential goodness, must be consumed inside the diet.
Important nourishment are:
# Proteins (in proteins)
# Certain efas (fat and oil)
# Nutrients.
9 of 20 proteins in the protein are crucial nutrients.
If essential goodness aren't easily obtainable in sufficient quantities, can occur nutrient deficiency disease.
To view whether one is getting enough nutrients, necessary:
- Information on ways of eating
- Physical examination to assess the composition (level of fat and muscles) as well as the function with the body
- Other laboratory tests to measure this article of nutrients inside the blood and tissues.
Broadly speaking, the nutrients are separated into 2 sorts of macronutrients and micronutrients.
Macronutrients, which contains proteins, fats, carbohydrates and some minerals, one's body needs daily in large numbers. Macronutrients can be a major part of this diet and provide the action meant for growth, maintenance and activities in the body.
Micronutrients are expected in a small amount (milligrams to micrograms). Which participate in the micronutrients are vitamins and certain minerals that cause chemical alterations in the application of macronutrients.
Other food components which have been useful, not digested or metabolized. Are especially component is a fiber (cellulose, pectin) and sap.
It is recommended to eat a minimum of 20 grams of fiber / day for:
- Facilitate this function
- Reduces blood sugar and cholesterol changes after eating and enjoying
- Increasing expenditure cancer-causing substances manufactured by bacteria in the large intestine.
Macronutrients
Organic macronutrients.
Organic macronutrients are carbohydrates, fats and proteins, which constitute 90% with the dry weight of food and 100% energy.
Macronutrients digested within the intestine and is separated into basic forms, namely:
- Sugar from carbohydrates
- Fat and glycerol from fats
- Proteins with the protein.
Energy includes:
- 4 calories in 1 gram of protein or carbohydrate
- 9 calories in 1 gram of fat.
Energy requirements change from 1000-4000 calories / day based on age, gender and exercise:
1. Women who usually do not move, small children and older adults need about 1600 calories / day
2. Children who are older, active people that are not active needs about 2000 calories / day
3. Teenage boys and active young adult men need about 2400 calories / day.
The composition from the calories are as follows:
- 55% arises from carbohydrates
- 30% are from fat
- 15% are from protein.
When energy intake isn't as per the requirements of our bodies, weight-loss will occur. Fat reserves systems are going to be helpful to match the energy needs required. In more severe circumstances, the body will use protein being an power source.
Fatty acids
Approximately 7% of fat consumed inside diet, an important essential fatty acid (3% of total calories or approximately 8 grams), and included in macronutrients.
Efas incorporate:
- Linolic acid
- Linolenic acid
- Arachidonic acid
- Acid eikosapentanoat
- Dokosaheksanoat acid.
Linolic acid and linolenic acid within vegetable oils.
Dokosaheksanoat eikosapentanoat acid and acid, which can be needed for brain development, found in omega-3 fatty acids.
Within the body, arachidonic acid may be formed from linolic acid; eikosapentanoat acid and dokosaheksanoat acid can be formed from linolenic acid.
Makromineral
Which are part of the makromineral is:
- Calcium
- Phosphate
- Sodium
- Chloride
- Potassium
- Magnesium.
They remain in the macronutrients when needed from the body in big amounts (about 1-2 grams / day).
Water is also included in macronutrients, because doing so takes 1 milliliter / calories / day for each and every with the energy used (2 liters / day).
Micronutrient
Certain nutritional supplements included in micronutrients.
Vitamin includes two categories, namely:
- Fat-soluble vitamins (vitamins A, D, E, K)
- Water-soluble vitamins (vitamin C and 8 types of b vitamin complex).
Essential Minerals
Which participate in the fundamental minerals are iron, zinc, manganese, molybdenum, copper, selenium, iodide and fluoride.
Except fluoride, all kinds of minerals to function activates the enzymes required for metabolism.
Fluoride and calcium elements forming an ingredient that can help stabilize the mineral in bones and teeth, and prevents oral cavaties.
Other minerals, for example arsenic, chromium, cobalt, nickel, silicon and vanadium, which may greatly needed by the animals, unnecessary by humans.
All minerals are toxic when consumed large quantities, and some minerals (arsenic, nickel, chromium) continues to be identified as the source kanker.Kecuali fluoride, all sorts of minerals to work activates the enzymes necessary for metabolism.
Fluoride and calcium elements forming a compound that can help stabilize the mineral in bones and teeth, and prevents cavities.
Other minerals, like arsenic, chromium, cobalt, nickel, silicon and vanadium, which may greatly needed by the animals, not needed by humans.
All minerals are toxic when consumed in big amounts, plus some minerals (arsenic, nickel, chromium) continues to be recognized as a cause of cancer.
NUTRITIONAL NEEDS
The aim of the correct foods is always to achieve and gaze after body composition and mental and physical strength are fantastic.
Needs important nourishment daily depending on age, sex, weight, height and exercising, and metabolism.
U.S. Department of Agriculture has proposed four basic food groups, namely:
- Milk and dairy products
- Meat and vegetables rich in protein
- Wheat and bread
- Vegatables and fruits,
being a balanced diet guide.
This book is meant to help people choose foods which contain essential goodness and also have the lowest risk in the occurrence of certain diseases, including cancer, blood pressure, coronary heart disease and stroke.
In this guide the amount that must be provided each day, for every style of food, different. It depends within the energy required, starting from 1600 - 2400kalori/hari.
In the main, reduced fat consumption to 30% in the calories and utilization of fruits, vegetables and grains, must be improved.
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