4 Healthy 5 Perfect Food: Examples and Benefits

4 Healthy 5 Perfect Food And Benefits -Since childhood we were taught in school term 4 healthy 5 perfect food that describe the nutritional content of human ideal. 4 healthy food consists of rice, side dishes, vegetables and fruits are the perfect 5 milk. Rice is a source of carbohydrates, side dishes as protein, vegetables and buaha minaral fruits as a vitamin.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              1.MAKANAN COST (HEALTH) Any category of staple foods that are part of the 4 healthy 5 perfect? The following is an example:                                                                                                                                                                                                                                                                                              

• Rice
• Corn
• Sago
• Cassava, potato, or tubers
• Wheat

Do we know what substances contained in foods? and what kind of order intake is ideal for the nutrition our bodies? Well, here are the benefits of 4 healthy 5 perfect food and substances contained therein:

Staple Food Nutritional content: CARBS

Rice is a source of carbohydrates for human body, rice containing sugar that serves  the energy source for the body . Should not eat rice every meal, or you can change the type of white rice with brown rice. Here are the benefits of brown rice if consumed every day:

• Brown rice contains high fiber and contain simple carbohydrates so as to increase energy, early satiety due to the intake of no more than 330 calories / day. Red rice has a lower index dibadinding glikenik white rice. Glikenik index indicates how much sugar produced by blood. The higher consumption of red rice, the glycemic index memperoduksi blood sugar and increase insulin production.
• Brown rice also contains anti dioksidan vitamin B6 which maintain balance hormones serotonin and produce the cells' DNA, the rest red rice can mengahalau bad cholesterol.

Besides rice, other carbohydrate sources such as potatoes, wheat and tubers.                                                                                                                                                                                                      

2. Lauk Pauk (healthy)

Food category 4 healthy 5 perfect next side dishes, side dishes examples:

• Meat: Chicken, beef, mutton, fish, and ducks
• Egg
• Tofu and tempe

Nutritional content Lauk Pauk: PROTEIN

Indonesia more people enjoy the source of animal protein from chicken and fish, for example nuts of tempe and tofu. Everyday food is mostly presented in the form of fried foods, because the consumption of cooking oil in Indonesia is greater than the other countries that are more fond of stew such as Japan and Myanmar.  Proteins serve to establish the immune system and balancing the hormones .

• Fish; Fish contains protein because it contains vegetable protein and some types of fish such as salmon and tuna contain omega 3 is good for brain development.
• chicken; Chicken contains animal protein and fat, but not recommended eating chicken every day. Part of the chicken's body that contain a lot of fat in the liver and intestine.
• know; know is a favorite food of Indonesia, in addition to low prices, a way of processing food is also pretty easy. Everyday people Indonesian tempe process by frying or pan-fried, also commonly mixed in vegetables.
• Eggs: Eggs contain a high source of protein and especially the yolk. But it is not advisable to eat eggs up to two eggs a day. Among the types of eggs consumed, eggs that contain a lot of fat are duck eggs and quail eggs. The protein in the egg has the potential to strengthen the muscle tissue because it contains magnesium body and regulate body pH acidity.
• Tempe; tempeh contains amino acids and eat better than eating dishes containing animal protein.

Sources of protein are common in fish meat, chicken, seafood except cuttlefish. For many plant proteins found in vegetables, broccoli and wheat. (Read:  Foods containing protein )

3. Vegetables (healthy)     Vegetables are healthy food that is quite important that we pay attention to prevent various diseases. example:                                                                                                                                                                                                               

• Kale, mustard greens, radishes, beans, tomatoes, spinach, broccoli
• Cabbage, sweet potato leaves, carrots, etc.

The nutrient content of vegetables: MINERAL & FIBER

Vegetables are good for the body are green vegetables such as spinach, broccoli, kale, and mustard greens, green vegetables contain a lot of leaf green or chlorophyll substance that serves as antidioksidan and affects the immune system. Green vegetables contain many Sulfarophane, isothiocynate. The second function of this substance is a component stimulating cancer-causing chemical element solver.

• Mustard: mustard greens contain substances because it can nourish the bones, preventing cancer, both for diabetes, skin and hair menehatkan helps sleep and mood. Vegetables are cabbage has more vitamin K-containing folate, thiamin, niacin phosphorus and potassium.
• Carrot; carrots is very beneficial for the body, especially the eyes, because they contain natural sugar content. Yellow and orany on fruit contains zeaxathin, beta carotene and vitamin c. Potassium in handy yellow colored vegetables lowers high blood pressure and smooth the body's metabolism. Fiber in carrots serves to increase insulin levels in the blood.
• Cabbage, broccoli, cauliflower; has a high content of indoles, this content has anti-cancer protection such as colon cancer and breast cancer. Vegetables, broccoli and cauliflower also has flavonoids which works to increase immunity.

Benefits generally are:

• good source of fiber; mengkosumsi vegetables every day can help digestion and the launch of sewerage in the body. Fiber in vegetables serves to absorb the extra water in the intestine, thus preventing hemorrhoids and constipation.
• Anti cancer: vegetables contain indoles which is an anti-cancer protective substance. Antidioksidan vegetables are good sources for the body that serves to reduce the risk of cancer.
• Proteins and amino acids: Amino acids found in many vegetables such as spinach, and beans. Amino acids serve to replace the missing protein source.

Read also:  Foods rich in fiber

4. Fruits (healthy)

The next healthy food sources are fruits, also very important to maintain a healthy body. Example :

• Orange, apple, mangosteen, soursop, grapes, litchi, and avocado.

Fruit Nutritional content: MINERAL & FIBER:

Fruits serve for as antidioksidan because of the skin color pigment chlorophyll-containing fruits such as kiwi and guava. The darker the color the greater the protection antidioksidannya on the body.

• Benefits of green color : green fruits contain vitamin C, beta carotene, folate and calcium. The function of the vitamins contained in the green fruit are lowering cholesterol, supports eye health, normalize digestion time and fight free radicals.
• Fruit yellow color : beta carotene, potassium and vitamin c. Potassium in the fruit serves to lower high blood pressure and smooth the body's metabolism. Yellow fruit is also effective against cancer.
• Fruit purple color : purple fruit contains magnesium to aid digestion and memurunkan cholesterol levels. Purple fruit boost the immune system, and prevent inflammation.
• Fruit red color : red color in fruits contain ellagic acid and hesperidin which serves to prevent cancer and inhibit free radicals.                                                                                                                                                                                                                                             

  5. Milk (Perfect)

  Milk comes from animal protein sources, its function is very good for bone growth and increase energy. In addition to milk from animal protein, there is also the milk of vegetable protein soy milk. If you are overweight, can consume low-fat milk.
  • almond milk; This milk is suitable for someone who is allergic to lactose, lactose can lead to excess production of gas and diarrhea.
  • Soy milk: soy milk contains low saturated fat content. Soy milk can help with dieting and suitable as a substitute for cow's milk dairy.
  • goat milk: goat's milk contains 170 calories, 10 grams of fat and 27 mg cholesterol. Goat milk has anti-allergic good for the body.
  • Cow's milk; cow's milk has very many calories that is 80-150 calories. Cow's milk is good for women to increase energy during PMS can also reduce the stress at the end of the day.
  Benefits 4 healthy 5 perfect food is very good for your health and body. Nowadays you need to do is combining a type of food in the womb terdpata 4 healthy 5 perfect for daily nutritional intake. 4 healthy 5 perfect destination for us to recognize the types of food that comes with protein, minerals, and carbohydrates your body needs. But it's wrong to think that the food is healthy 5 perfect 4 is consumed at a time when eating. Well, are you ready with your new menu?             

           

                   

         

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