Food Nutrition That Functions As A Energy Substance, How Much Is The Need For Asupan Per Day?

YOGYAKARTA - Human resources or energy are obtained from food consumed every day. So what are the nutrients of foods that function as energy? Food nutritional content that functions as energy, including carbohydrates, fats, and protein.

The three nutrients become energy producers needed by the body to carry out activities, both physically and mentally. These resources are needed to maintain the performance of the basic functions of the body, ranging from the respiratory system, blood circulation, and so on.

That's why it is very important to eat foods that contain energy-producing nutrients. Let's see what food nutrients are as a source of energy and types of food that can be consumed.

Consumption of nutrients such as carbohydrates, proteins, and fats needs to be done in a balanced manner to get energy sources and health benefits as a whole. Here are some food nutrients that function as a source of energy:

Carbohydrates are the main energy source for the body. In digestion, carbohydrates are converted into glucose that functions as fuel for the body's cells. It is recommended that about 45-65% of the total daily calorie intake comes from carbohydrates.

There are two types of carbohydrates that the body needs, namely simple carbohydrates and complex carbohydrates. Simple carbohydrates are quickly absorbed by the body and produce instantaneous energy. These carbohydrates are found in honey, sugar, and fruits.

While complex carbohydrates are found in foods such as seeds, tubers, and vegetables. Carbohydrates are slow when digested, but provide longer energy.

Fats provide energy about 2.5 times larger than carbohydrates and proteins, which is 9 kcal per gram. As the most dense energy source, fat provides more energy per gram than carbohydrates and proteins. This is due to the greater oxygen demand in the fat burning process.

In addition, fat plays an important role in the absorption of vitamins that are dissolved in fat (A, D, E, K), protect the body's organs, and help maintain body temperature. It is recommended that 20-35% of the total daily calorie needs come from fat.

Excess fat will be stored in adipose tissue, which is about 50% below the skin, 45% around the organ, and 5% in the stomach cavity. This deposit serves as an energy reserve that can be used at any time required.

The type of fat needed to form energy is saturated fat and unsaturated fat. The content of saturated fat is usually found in animal products and some coconut oil. This fat needs to be limited because it can increase the risk of heart disease if consumed excessively.

While unsaturated fats are found in vegetable oils, fish, and nuts. This type of fat is healthier and can help reduce cholesterol.

Protein functions as a backup energy source when the body lacks carbohydrates. In addition, protein plays an important role in supporting growth, improving body tissues, and producing enzymes and hormones.

As the main structural and functional component in each body cell, proteins contribute to the formation of enzymes, carriers, intracellular matrices, as well as hair and nail structures. Protein has a unique role as a building and cellkeeping substance as well as body tissue, which cannot be replaced by other nutrients.

The energy produced by the protein is equivalent to carbohydrates, which is 4 kcal per gram. It is recommended that 10-35% of the daily calorie needs come from protein. The source of the protein includes eggs, chickens, fish, red meat, nuts, and seeds.

Such is the review of food nutrients that function as a energy substance. Infecting foods that contain carbohydrates, fats, and protein is very important as an energy source to carry out daily activities. However, consumption also needs to be limited so as not to have a negative impact on health. Also read 7 high-carb foods that are good for health.

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