Experts say healthy food is not just one type but a solid form of food.
REPUBLIKA.CO.ID, JAKARTA — The pandemic makes us have to provide efforts to protect ourselves from the health side. A healthy source of food is an important intake to maintain the body’s immunity.
According to a nutritionist from the Royal Sport Performance Center Senayan City, Rita Ramayulis, healthy food is a combination of the foods we eat that can fulfill our nutritional needs in a balanced way. Then healthy food can not only one type to produce a number of nutrients.
“We cannot claim that one type of food is healthy or unhealthy because it depends on the mix and match which then produces a number of nutrients that can meet our daily nutrition,” Rita explained to republika.co.id, Monday (21/6).
In a pandemic situation, there are healthy foods that are prioritized to produce energy. That is a combination of foods that will ultimately result in higher protein and higher micronutrients.
Micronutrients that must be increased are types of food that have a role as antioxidants. Antioxidants, he said, were found in vitamin C and beta carotene in colored and white vegetables. “Colored vegetables are higher in beta carotene, while colorless vegetables contain vitamin C,” he said.
Rita emphasized that the amount of vegetables we eat must be increased. If before the pandemic we were advised to eat two to three servings of vegetables per day, then during the pandemic we can multiply it to three to five servings per day.
Antioxidants can also be found in fruits. However, not all fruit can be consumed because most contain glucose or sugar carbohydrates, so it is not really recommended to add a portion.
“If we eat a lot of fruit, the consequence is that we have to reduce our calorie intake from other staple food sources, so that there is no excess energy intake,” he said.
While the macronutrients consist of carbohydrates, proteins, fats, and water. Of the four, which play a direct role in building the system of our body’s immune cells are proteins. So when we need higher endurance then we have to include higher protein.
“Other macronutrients are sufficient, but protein must be high,” says Rita
Protein itself consists of two groups, namely animal protein and vegetable protein. Animal protein (prohe) consists of protein that is high in fat, moderate in fat, and low in fat, and there is protein derived from milk and its processed products.
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