Each food contains nutrients in different proportions so it must be scientifically coordinated to provide the necessary nutrients for the body. Foods provide energy and nutrients to sustain life as well as all activities and help people grow and mature. Foods are categorized into four different groups, depending on the major nutrients.
The Primary Mean of 4 Food Groups
According to nutrition experts, a daily diet needs to have enough nutrients. Here are four groups of nutrients that are required for the body in the menu each day.
- Group of carbohydrates.
- Protein group.
- Lipid group.
- Vitamins and minerals.
Three food groups provide energy for all human activity including carbohydrates, protein, and fat (kcal). If you look at the human body as a car, the car needs gas to run. And 3 food groups (carbohydrates, protein, fat) is gasoline. The other group does not provide energy, but it is imperative. The body lacking vitamins will have dangerous health consequences. Vitamins and minerals are essential ingredients for regular human activity. The car wants to run well, and it needs lubrication. Vitamins and minerals, which is a type of lubricant.
In fact, every kind of food in nature usually contains many nutrients, but at different rates. The selection and coordination of food in a scientific way, this will help to provide the complete essential nutrients for the body, without excess or deficiency.
The Nutritional Role of Carbohydrate (Glutamic Acid)
The carbohydrate group will give energy for important activities of the body. This group accounts for 60-65% of the total energy of the human diet. We have a simple calculation as follows: 1 g carbohydrate = 4 kcal energy. Also, the carbohydrate group will constitute the cells and tissues, supports the development of the brain and nervous system, contributes to regulate the activity of the body and provide the necessary fiber.
Group of carbohydrates is commonly found in cereals and roots such as sweet potatoes, taro, rice, pasta, bread, noodles, rice noodles, vermicelli, sugar, corn.
The Nutritional Role of Lipid
The lipid group will supply the most concentrated form of energy. We have a simple calculation as follows: 1 g lipid = 9 kcal energy. Fat is an important energy source for the body (in the form of fat tissue). Fat groups help to absorb essential vitamins such as vitamins A, D, E, K, which assist the growth of brain cells and nervous system. Fat groups are found abundantly in oils, fats, butter.
The Nutritional Role of Protein (Protid)
The protein group is an essential building block of the body’s cells, muscles, bones, and teeth. The protein group will make up the digestive tract, the hormone that helps regulate the body’s activity, make antibodies to help fight disease. Also, the group also helps transport protein nutrients, water balance and provide energy for the body. We have a simple calculation as follows: 1 g protein = 4 kcal energy. The protein group is found in meat, fish, eggs, milk, shrimp, crabs, green beans, black beans, red beans, soybeans, tofu. You can use the best slow cooker to cook the protein-rich foods.
The Nutritional Role of Minerals
The body needs more than 20 vitamins and 20 minerals. Essential minerals include:
Calcium is a builder of skeletons and teeth, and it also helps the human body to grow and develop. Calcium is involved in biochemical reactions such as blood clotting, muscle contraction, nerve transmission, the absorption of vitamin B12, supports the activities of pancreatic digestive enzymes in fat. Your body will increase its calcium absorption if you have enough vitamin D fortification. Vitamin D helps acid in the digestive system to dissolve calcium better. Ability to absorb calcium will be reduced if the diet high in oxalic acixit, caffeine, lack of physical activity. Children with calcium deficiency will be stunted, slow-growing, dwarfed. Calcium is abundant in milk, cheese, dark green vegetables, seafood, small fish, bean products such as tofu.
Iron binds to the protein to produce hemoglobin, also called hemoglobin in red blood cells, to transport oxygen throughout the body. Iron also participates in oxidizing agents. Getting enough iron helps prevent anemia. It is found in many animals such as pork, beef, chicken, fish, formula, especially blood and liver. Iron is also found in plants such as beans, green vegetables.
Zinc plays a major role in such functions as growth, immunity, reproduction. Zinc helps the body to metabolize energy and form organs. Zinc helps children eat well and develop well. If children with zinc deficiency will grow slowly, reduce the resistance and susceptibility to infections. Zinc is usually found in animal feeds such as meat, fish, eggs, milk, shrimp, crabs, oysters, snails, oysters or germ of nuts. In particular, blood cockles are rich in zinc.
Iodine is an essential substance in the body, although iodine is only a slight amount from 15 to 20 mg. Iodine helps the thyroid gland function normally, preventing goitre and intellectual disability. If a child is deficient in iodine, this affects the ability to grow and develop, especially the brain. If the pregnant mother has a diet deficient in iodine deficiency, the fetus will have severe consequences such as increased mortality rate, a birth of children are a lack of intelligence, cretinism. Therefore, people need to use salt for iodine supplementation. This is a measure of prevention of iodine deficiency disorders.