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1. Definition of Nutrition
Nutrition is a substance in food that is needed by an organism to grow and
develop properly according to its function. Nutrition is obtained from the results of the
breakdown of food by the digestive system. and often referred to as food saris.
Nutrition is divided into 2 groups, namely macronutrients and micronutrients.
2. Function of Nutrition
a. Energy sources.
3. Types of Nutrition
a. Carbohydrate
Carbohydrates are your main source of energy in carrying out every day's
activities. Your body will use carbohydrates to produce glucose which can be
used immediately or store it as an energy reserve. The amount of glucose
produced in excess will be stored by your body as fat.
There are two types of carbohydrates that are beneficial to the body,
namely simple and complex. Simple carbohydrates can be found in sugar,
while complex carbohydrates are found in starch and fiber. In addition, you
can also consume rice, corn, wheat, cassava, sweet potatoes, potatoes, and
sago as a source of carbohydrates.
b. Protein
Protein is very beneficial for your body to help build and maintain other
muscle and nerve tissue. This compound also functions to produce hormones that
are useful for the body. Like carbohydrates, the excess consumption of protein will
be stored in the body in the form of fat.
According to the source, protein can be divided into vegetable and animal.
Types of vegetable protein that can be consumed include nuts, grains and
vegetables. Meanwhile, you can consume animal protein from animal meat.
However, the consumption of protein in the form of meat should also be done
sufficiently to minimize the risk of developing cholesterol.
c. Fat
Another type of nutrition needed by your body is fat, both saturated and
unsaturated. Unsaturated fats are the safest type of fat for you to consume.
Although basically unsaturated fats can also turn into saturated fat when the
refining process is done.
Unsaturated fatty foods that can be consumed are coconut, candlenut,
olives, peanuts and avocados. Then, saturated fats that can be consumed are
meat, eggs, milk, fish, butter and fish oil. But excessive consumption of saturated
fats is not recommended because it has the potential to increase cholesterol
levels.
d. Vitamin
Your body also needs these types of nutrients to help your body's
metabolism, increase energy and help smooth thinking. Every vitamin you
consume certainly has different benefits for the body. There are even some
vitamins that are efficacious to minimize the risk of certain diseases.
An example is the use of vitamins A, C and E which help prevent coronary
artery disease, where all three continue to strengthen the arterial wall.
Furthermore, it is vitamin B1 which is beneficial for smoothing your body's
digestive and nervous systems. Vitamin B2 helps normalize cell growth. Vitamin
B3 functions as a detox for your body. Then, vitamin D helps absorb calcium and
vitamin K can freeze blood.
You can find both of these minerals in food consumed, but due to trace
elements the body only needs a small amount. The last nutrient that is also
needed by your body is salt. However, in consuming this one nutrient should not
exceed 2400 milligrams per day because it can increase blood pressure.
f. Water
The existence of water as one of the nutrients in the body is obviously so
important. Water serves as a substitute for lost body fluids after doing daily
routines. Besides that, water can also control the number of calories, facilitate
kidney function, increase energy to get rid of toxins.
4. Balanced Nutrition
Daily food arrangements that contain nutrients in the type and amount that
are in accordance with the needs of the body, taking into account the principles of
food diversity, physical activity, clean living behavior and monitoring body weight
regularly in order to maintain normal weight to prevent nutritional problems.
c. Form a network for fetal growth and development and maternal health.
e. Mothers get enough energy that functions to breastfeed after the birth of a
baby.
How to apply, namely by consuming five food groups every day consisting of
staple foods, side dishes, vegetables, fruits and drinks. Consuming more than one
type for each food group every meal will be better.
Often a person doing a meal in a day either main food or even interlude, as
many as 3 main meals and 2 times a snack or small portion but often and must be
in proportion.
a. Avoiding preserved foods because they usually contain food additives that are
less safe
b. Avoiding cooked meat / eggs / fish because they contain germs that are
harmful to the fetus
c. Limiting coffee and chocolate, in which there is a caffeine content that can
increase blood pressure
d. Limiting foods that contain high energy such as those that contain lots of sugar,
fat for example: chips, cake
e. Limiting gas-containing foods, for example: jackfruit (cooked and raw),
cabbage, sweet potatoes, because it can cause complaints of heartburn in
pregnant women
f. Limit consumption of soft drinks (soft drinks), because they contain high
energy, which results in excessive weight gain for pregnant women and
large-born babies