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NUTRITION
Al-Ghidza (Arabic): food
Important at every stage of the life span As the indicator of health status to maintain the optimal quality of life
Adequate Diet
is composed of various nutrients that the body needs for: - maintenance - repairs - living processes - growth / development
Variety no single food supplies all the nutrients needed Balance a balance diet incorporates appropriates amounts of foods from all food groups, providing needed calories and nutrients Moderation careful selection of foods and beverages to control the intake of excess calories, salt, sugar, fats/cholesterol
4 sehat 5 sempurna
Makanan 4 sehat terdiri dari: 1. Makanan pokok (staple food): karbohidrat 2. Lauk pauk: protein hewani dan nabati 3. Sayuran 4. Buah-buahan sayuran dan buah merupakan sumber vitamin dan mineral utama 5 sempurna: susu
Underweight Normoweight
Overweight Obes I Obes II
< 18,5
18,5 22,9
Malnutrition
1. Undernutrition Severe undernutrition, particularly in infants & young children high mortality rates Decreases in growth Deficits in physical and mental development In adults: compromises health, endurance, productivity and increases susceptibility to infection
2.Overnutrition
Obesity 3 leading causes of death in adults in North America: hearth disease, Ca, stroke Sedentary lifestyle, eating out big portion, high fat and salt.
Nutrient needs
Nutrients: substances that are essential for growth and good health > 40 nutrients Essential : it cannot be synthesized by the organism in sufficient quantities and must be obtained from external source Types of nutrient: - macronutrient: nutrients needed in large quantities (carbohydrate, protein, lipid) - micronutrient: nutrients needed in relatively small quantities (vitamin, mineral, water)
Nutrient needs
1. Energy 2. Carbohydrate 3. Protein 4. Lipid 5. Vitamin 6. Mineral 7. Water
Influences on Nutrient needs: - age - gender - reproductive status - environment - lifestyle habits - presence of disease
3 general functions of nutrients: - providing energy (energetic food): carbohydrate, protein, lipid - forming structural components of the body (building food): protein, mineral, water - regulating body functions (regulatory food): protein, mineral, water.
Energy
The energy obtained from food is measured in kilocalories or kilojoules 1 kcal = 4,184 kJ (4,2 kJ) - carbohydrate : 4 kcal/g (17 kJ/g) - protein : 4 kcal/g (17 kJ/g) - fat : 9 kcal/g (37 kJ/g) Average calories intake: - male : 2000 kcal/day - female : 1600 kcal/day
Carbohydrate, protein, fat : provide energy to perform body functions Alcohol, which supplies 7 kcal/g, is not considered as a nutrient because it has no required function in the body. Vitamin, mineral, water : do not provide energy but performing body functions.
Pedoman Umum Gizi Seimbang (PUGS) Energy needs 60-75% carbohydrate 10-15% protein 10-25% fats
Energy Balance
If energy intake > energy expenditure = weight gain If energy expenditure > energy intake = weight loss
Classification of Carbohydrate
Simple Carbohydrates 1. Monosaccharides (sugar): C6(H2O)6 dan C5(H2O)5 glucose, fructose, galactose 2. Disaccharides: C12(H2O)11 sucrose, maltose, lactose 3. Sugar alcohols 4. Oligosaccharides Complex Carbohydrates 1. Polysaccharides : - starch (plant) cereal grains: wheat,rice, corn, oat, potatoes - glycogen (animal/human) 2. Polysaccharide non-starch : cellulose, fiber
Sources of carbohydrate
Simple carbohydrate
Table sugar Cakes Biscuits-plain Jam Chocolate Candy Gums / sweets Honey Soft drinks Tinned fruits
Complex carbohydrate
Pasta Macaroni Spaghetti Brown rice Potatoes Other root vegetables Wholemeal breads Wholegrain cereal All bran Cassava Corn Peas Beans lentils
CHO Function
1. Source of energy CHO contribute the largest proportion to daily caloric energy consumption: 50-75% The minimal amount of carbohydrate required, either from endogenous or exogenous sources, is determined by the brains requirement for glucose. The brain is the only carbohydrate-dependent organ, normally requires glucose exclusively for its energy need 2. Energy Reserve - liver glycogen - muscle glycogen 3. Sweetness
Buah, madu, minuman ringan Gula pasir, gula merah, permen Sirup jagung Biji berkecambah Susu dan produknya Permen khusus untuk diet Permen khusus untuk diet Permen karet tanpa gula
500 80
aspartam
200
Minuman ringan diet Minuman ringan diet, permen karet tanpa gula, pemanis khusus diet, makanan/minuman jajanan Permen karet tanpa gula, minuman diet, pemanis diet
40 mg/kg Bb
4. Prevent glukoneogenesis CHO is needed to protect protein from being used as energy source 5. Anti Ketogenic - In the event of insufficient supply of glucose, the brain utilizes ketoacids for part of its energy requirements - In response, the liver increases production of ketoacids. This occurs after the glycogen store of the starving person is depleted. - FAO/WHO : the amount of CHO required to avoid ketosis is 50 g/day in adults 6. Increase fecal bulk
Fiber
variety component sample Physiologies effect
Not digest
Non CHO CHO Lignin cellulosa Hemicellulosa Wheat bran Wheat products Brown Rice bulk feses, effect estrogen-like bulk feses increase intestinal transit time
Digest CHO Pektin, gum, mucilago, some of hemiselulosa Apel, banana, orange, carrot, barley, oats, red bean Decreased gastric emptying; Decreased glucose absorption; decreased blood cholesterol
Glicemic Index
A numerical index that ranks CHO based on their rate of glycemic response (i.e their conversion to glucose within the human body) Scale 0 100, with higher values given to foods that cause the most rapid rise in blood sugar A reference point: pure glucose (GI = 100)
Glycemic Indexes
Reference: glucose=100 Low < 55 - High > 70
Pasta
Red rice Rice Spaghetti 55 56-72 41 49 55 85 62 73 65 23 46
Fruit
Apple Banana Lemon orange 38 55 25 44
Fruit
Boiling carrot Sweet corn Bake potatoes Boiling potatoes Madu Sucrose Fructose Lactose
Soft drink
Apple juice Orange juice Coca cola 40 46 63
54 77 49 80
Sugar
Snack
Potato chips Wafer vanila Chocolate Jelly
Composition C (50-55%), H (6-7,3%), O (19-24%), N (13-19%), S(0-4%)P, Fe dan Co Dietary protein is usually measured not as protein but as nitrogen 6,25 gr protein content 1 gram of nitrogen Total Protein = 6,25 x total N in food
CONDITIONALLY AA proline, serin, tirosin, cystein, taurin, glycin NON ESSENTIALE AA glutamate, alanin, aspartat, dan glutamin
Bahan Makanan
Telur Susu sapi Daging sapi Beras tumbuk Kacang tanah Beras giling Gandum utuh Jagung Kacang kedelai Biji-bijian
NPU
94 82 67 59 55 57 49 36 61 53
Nitrogen Balance
Nitrogen Balance = N consumed N loss
(urine, feces, sweat, hair/skin loss)
Nitrogen Balance if N consumed = N lost no growth, adult people Nitrogen Balance Positif if N consumed > N loss infant, children, teenager, pregnant, lactating Nitrogen Balance Negative if N loss > N consumed disease, post-op
Protein sources
1. Animal protein: Egg and product Meat Poultry Fish Milk and dan product 2. Vegetable protein: Beans: soybean and products (tahu, tempe, kecap) Nuts Whole grains
DIGESTION OF PROTEIN
Gaster :hidrocloride acid and pepsin degradation protein peptide Small intestinum: chimotripsin and peptidase pancreas breakdown polipeptide amino acid , for absorption
LIPID
25-35% of total energy 9 kcal/gram of energy Dietary fat is stored in adipose cells located in depots on human frame Survive w/o food for weeks months
Adipocytes
48
Classes of lipids
Triacylglycerols (triglycerides) Glycolipids Phospholipids Sphingolipids Sterol esters
Triacylglycerols (triglycerides/TG) - fats and oils in foods are made of TGs (98%+) - each molecule of TG contains 3 FA + glycerol - TGs serve as reserve of energy stored in adipose (fat) tissue in animals and in seeds of plants
Sphingolipids - FAs combined with long-chain amines - Important components of brain tissues & CNS Sterol esters - Sterols combined with FAs - Structural role in cell membranes - Precursors of steroid hormones & vit D
Fatty Acid
FA = straight chains hydrocarbons possessing a carboxyl (COOH) group at one end and methyl (CH3) at the other end
The length of chains: - Short-chain FA: 6C or less - Middle-chain FA: 8C 12C - Long-chain FA: 14C 18C - Very long-chain FA: 20C or more
Saturated Level of FA
Saturated FA: single bonds between C atoms Unsaturated FA: double bonds between C atoms - monounsaturated FA - polyunsaturated FA Generally, at room temperature - saturated FAs are hard - unsaturated FAs are oils
The greater the degree of unsaturation in FA the more vulnerable it is to lipid peroxidation protected by antioxidants
Unsaturated FAs: - lowering LDL cholesterol - reducing the coagulability of blood platelets - reducing the risk of heart disease
Canola oil
Peanut oil
Soybean oil
Sunflower oil Safflower oil
Cocoa butter
Milk fat & products
Fish oil
Essential FA
FA that cannot be constructed within an organism (humans), therefore must be obtain from the diet Two families of EFA: - linoleic acid (18:2 -6) - linolenic acid (18:3 -3) Derivatives of EFA which is important: - arachidonic acid (20:4 -6) - eicosapentaenoic acid/EPA (20:5 -3) - docosahexaenoic acid/DHA (22:6 -3)
EFAs are needed especially for foetal growth and infant synthesis of structural component in cells. Almost 50% of brains component lipid 50% : polyunsaturated FA Breast milk polyunsaturated FA >> (arachidonic acid & DHA)
EFAs are precursor for eicosanoid group: prostaglandin, prostacyclin, tromboxane, leukotrien blood pressure, heart beat, immunity, nervous system, muscle contractility, wound healing
Linoleic acid
14
11
CO2H
Prostaglandins
61
-3 double bond
CO2H
Docahexaenoic acid (22:64, 7, 10, 13, 16, 19) Found in fish oils, esp. cold water fish Important in: Growth regulation Modulation of inflammation Platelet activation Lipoprotein metabolism
62
Cholesterol
Cholesterol in food comes from animal sources only Cholesterol is also produced in our bodies Limit our dietary intake to no more than 300 mg/day Sources: - meat, poultry, shell fish, egg yolks - whole milk & dairy products: butter, cheese, ice cream
Functions of Lipids
Concentrated energy (diet and storage) Provides essential FAs Insulation for body Padding around organs Transport fat-soluble vitamins: A,D,E,K Contribute to satiety Flavor and mouth feel of foods Present in cell membranes
OBESITY
hypertension
Gallbladder disease
diabetes