Hmm.. kali nie nk kongsi pasal ape yer??

Okay, hari nie sy nk cakap pasal VITAMIN & MINERAL... ape kepentingan vitamin & mineral.. apekah fungsinya.. dan dari mana kita boleh dapat sumber vitamin & mineral untuk keperluan tubuh kita..

Vitamin memainkan peranan penting untuk tumbesaran dan perkembangan sel-sel dalam badan kita.. Selain itu, vitamin juga penting untuk metabolisma, sistem pertahanan badan dan pencernaan..

Terdapat 13 vitamin, termasuk vitamin A, C, D, E, dan K dan vitamin B seperti riboflavin dan folat. Di sini sy cuma nk kongsikan 11 jenis vitamin & mineral yg penting untuk tubuh kita...

1. VITAMIN A

GOOD FOR: Healthy eyes and general growth and development, including healthy teeth and skin. (Untuk mata yg sihat, tumbesaran dan perkembangan, termasuk kesihatan gigi dan kulit)
NATURAL SOURCE: Carrots and other orange foods including sweet potato and cantaloupe melons – all of which get their hue from the carotene pigment.

2. B VITAMINS

GOOD FOR: Energy production, immune function and iron absorption.
                          (Untuk penghasilan tenaga, imuniti dan penyerapan iron)
NATURAL SOURCE: This crucial group of nutrients can be found in whole unprocessed foods, specifically whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast and molasses.

3. VITAMIN C

GOOD FOR: Strengthening blood vessels and giving skin its elasticity, anti-oxidant function and iron absorption. (Menguatkan salur darah dan menganjalkan kulit, sebagai fungsi antioksida dan penyerapan iron) 
NATURAL SOURCE: Everyone knows this one – oranges! But they're not the only source – other fruits and veggies packed with Vitamin C include guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts and cantaloupe.

4. VITAMIN D

GOOD FOR: Strong healthy bones. (Untuk pembentukan tulang yg sihat dan kuat)
NATURAL SOURCE: Apart from spending a few minutes out in the sun, which stimulates Vitamin D production, you can get this nutritional must from eggs, fish and mushrooms.

5. VITAMIN E

GOOD FOR: Blood circulation, and protection from free radicals.
NATURAL SOURCE: Our favorite Vitamin E-rich food is the mighty almond. You can also fill up on other nuts, sunflower seeds and tomatoes to reap the benefits.

6. VITAMIN K

GOOD FOR: Blood coagulation – that is, the process by which your blood clots. 
                         (Untuk pembekuan darah semasa mengalami kecederaan atau luka)
NATURAL SOURCE: Leafy greens are the best natural sources of Vitamin K – so make sure you're eating lots of kale, spinach, Brussels sprouts and broccoli.

7. FOLIC ACID

GOOD FOR: Cell renewal and preventing birth defects in pregnancy.
                         (Pembaharuan sel dan mencegah kecacatan kelahiran semasa hamil)
NATURAL SOURCE: There are plenty of scrumptious natural sources of folic acid, including dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets and corn.

8. CALCIUM

GOOD FOR: Healthy teeth and bones. (Untuk kekuatan gigi dan tulang)
NATURAL SOURCE: This mineral is another one that most of us already know - the best sources are dairy products like yogurt, cheese and milk, along with tofu and black molasses.

9. IRON

GOOD FOR: Building muscles naturally and maintaining healthy blood.
                         (Membina otot secara semula jadi dan mengekalkan kesihatan darah)
NATURAL SOURCE: You might be surprised to know that clams take the top spot for iron content, followed by oysters and organ meats like liver. For the vegetarians among us, soybeans, cereal, pumpkin seeds, beans, lentils and spinach are great sources of iron.

10. ZINC

GOOD FOR: Immunity, growth and fertility. (Untuk pertahanan badan, tumbesaran dan kesuburan)
NATURAL SOURCE: Seafoods like oysters are also zinc-rich, along with spinach, cashews, beans and – wait for it – dark chocolate.

11. CHROMIUM

GOOD FOR: Glucose function – making sure every cell in your body gets energy as and when needed. (Untuk memastikan setiap sel mendapat tenaga yg diperlukan)
NATURAL SOURCE: As long as your diet contains servings of whole grains, fresh vegetables and herbs, you should be getting enough chromium.

Source: http://www.goodnet.org/articles/11-essential-vitamins-minerals-your-body-needs

Terima kasih kerana sudi meluangkan masa untuk membaca blog ini.. Semoga apa yg sy kongsikan bermanfaat utk kita semua.. (^_^) 

MACRONUTRIENTS & MICRONUTRIENTS

Diets that do not provide your body with a good balance of macronutrients should be avoided. You cannot simply focus on calories if you want to lose body fat or build muscle mass the healthy way.

What Are Macronutrients and Why Are They So Important?

Macronutrients versus Micronutrients.

There are three essential macronutrients and you’re probably already somewhat familiar with each, at least by name. These macronutrients are Carbohydrate, Protein, and Fat and they all serve different but essential purposes and you need to make sure you consume the right amount of each in your diet. Almost everything you eat will contain a combination of the three macronutrients.

   

Table. Simple classification of dietary constituents
Constituents	Use
Water	To provide body fluid and to help regulate body temperature
carbohydrates	As fuel for energy for body heat and work
Fats	As fuel for energy and essential fatty acids
Proteins	For growth and repair of tissues
Minerals	For developing body tissues and for metabolic processes and protection
Vitamins	For metabolic processes and protection
Indigestible and unabsorbable particles, including fibre	To form a vehicle for other nutrients, add bulk to the diet, provide a habitat for bacterial flora and assist proper elimination of refuse

 

Source: http://dietdatabase.com/macronutrients-and-micronutrients/

Table. Simple classification of dietary constituents

Constituents

Use

Water

To provide body fluid and to help regulate body temperature

carbohydrates

As fuel for energy for body heat and work

Fats

As fuel for energy and essential fatty acids

Proteins

For growth and repair of tissues

Minerals

For developing body tissues and for metabolic processes and protection

Vitamins

For metabolic processes and protection

Indigestible and unabsorbable particles, including fibre

To form a vehicle for other nutrients, add bulk to the diet, provide a habitat for bacterial flora and assist proper elimination of refuse

WHAT IS NUTRITION AND NUTRIENT??

NUTRITION is the branch of science that studies the process by which living organisms take in and use food for the maintenance of life, growth, reproduction, the functioning of organs and tissues, and the production of energy.

NUTRIENT is a substance that provides nourishment essential for the maintenance of life and for growth:

fish is a source of many important nutrients, including protein, vitamins, and minerals.

Hai..I'm just a starter for this blog. Anything that I post here is all about food and anything that is related to nutrition. I hope the information that I share here will give benefits to all the readers. If you want to know more about food, feel free to visit my blog. Hope you enjoy!!!

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