Friday, February 20, 2009
Thursday, February 19, 2009
Nasi lemak versus Vegetarian nasi lemak
~Nutritional content of a plate of nasi lemak~
(By:Nutriweb Food Database Malaysia & RNI)
The nasi lemak contains 848.4kcal which is higher than the recommended value. According to RNI, protein intake is 62 g per day for man and 55 g per day for woman. Carbohydrates intake is 345-420g/day and fat intake is approximately 45-75grams per day. The protein, fats and carbohydrates contain in the nasi lemak exceed the recommended nutrient intakes. Thus, if we are planning to consume nasi lemak for one of our meals in a day, we need to watch out for the nutrient intakes.
-Playing important role in lower bad cholesterol, boost immunity, modulates metabolic functions and fights aging.
-It has no cholesterol because it is rich in plant protein.
-Contain lutein and zeaxanthin which helps to reduce eye disease (eg: AMD) (AEB, n.d).
*Do not consume more than an egg per day because it contains 212mg of cholesterol.
Recommended dietary cholesterol intake = 300mg/day
-Isoflavones can reduce the symptoms experienced of menopause in women (WHFoods, 2009).
-Zinc can maintain the immune system & helps in healing our wound (Obikoya, n.d).
-Iron is important in oxygen transport & storage (Whitney and Rolfes 2005).
*Please take note that by consuming those small amounts of ingredients such as tempeh and cucumber will not have significance benefits towards our body.
The glucose that is converted from carbohydrates is used to circulate in the blood for use by the cells of body. However, if the carbohydrate intake is higher than immediately needed, liver will convert extra glucose into glycogen and the glycogen will be stored in liver or in muscles. Liver will also convert the excess glucose into triglycerides that can be stored as body if there are already sufficient storage sources. Thus, weight gain will occur for those who are having sedentary lifestyle. Glucose can also undergo Krebs cycle and electron transport system to produce ATP
For athletes, high carbohydrates food is very useful to them. It is advisable for them to eat 2-3 hours before morning exercise which helps to restore suboptimal liver glycogen stores, which aid performance during prolonged exercise. Athletes who follow a high carbohydrate diet can maintain high-intensity exercise for a longer period than those on a lower-carbohydrate diet.
-White rice can contribute to diabetes because it breaks down into glucose faster than brown rice. Hence, can lead to drastic insulin reaction (Mulcair 2006).
Presented by : Tang Yen Theng & Kong Hui Yin
References:
1. American Egg Board, n.d., Egg Nutrition [Online]. Available from: http://www.aeb.org/Retailers/nutrition.html [Accessed 18 February 2009]
2. Egg Nutrition Center, n.d., Eggs are an excellent source of choline [Online]. Available from: http://www.enc-online.org/factsheet/Choline.pdf [Accessed 18 February 2009]
3. Gropper, S.S., Smith, J.L., and Groff, J.L., 2005. Advanced Nutrition and Human Metabolism. Fifth Edition. United State of America: Wadsworth Cengage Learning, Page 135.
4. Hornstra G & Lussenburg RB (1975). Relationship between the type of dietary fatty acid and arterial thrombosis tendency in rats. Atherosclerosis, 22:499-519.
5. J. R. Berning and S. N. Steen, 2005. 2nd Edition. Jones and Barlett Publishers. Nutrition for Sport and Exercise. [Online]. Available from: http://books.google.com.my/books?id=iupaS5sN9-YC&pg=PA25&lpg=PA25&dq=advantages+of+high+carb+food&source=web&ots=pLuysalmi5&sig=OsPi5DBYS6Ai_eOUuqnL4Xbm5_k&hl=en&ei=CgGcSbyVHdK6kAWWi8yYBQ&sa=X&oi=book_result&resnum=10&ct=result#PPA42,M1 [Accessed 18 February 2009]
6. Laura Ng, 2007. Enzine Articles. Coconut Promises Remarkable Health Benefits. [Online]. Available from: http://ezinearticles.com/?Coconut-Promises-Remarkable-Health-Benefits&id=641778[Accessed 18 February 2009].
7. Mulcair, K., 2006. Lessons on Sugar [Online]. Available from: http://www.trinitynutrition.ca/Content%20pages/Moods%20Winter%202006.pdf [Accessed 18 February 2009].
8. Ng TKW, Hayes KC, De Witt GF et al. (1992). Dietary palmitic and oleic acids exert similar effects on serum cholesterol and lipoprotein profiles in normocholesterolemic men and women. Journal Am Coll Nutr, 11(4): 383-390.
9. N. Foster, n.d.. Wisegeek. What is coconut milk? [Online]. Available from: http://www.wisegeek.com/what-is-coconut-milk.htm [Accessed 18 February 2009].
10. Obikoya, G., n.d., The Benefits of Zinc [Online]. Available from: http://www.vitamins-nutrition.org/vitamins/zinc.html
11. Purewellness, 2009. Nutrient for Athletes. [Online]. Available from: http://www.dietsite.com/dt/sportsnutrition/NutrientsAthletes/nutrients_2.asp[Accessed 18 February 2009]
12. The World’s Healthiest foods (WHFoods), 2009. Cucumber [Online]. Available from: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=42
13. The World’s Healthiest foods (WHFoods), 2009. Tempeh [Online]. Available from : http://www.whfoods.com/genpage.php?tname=foodspice&dbid=126#nutritionalprofile
14. Whitney, E., and Rolfes, S.R., 2005. Understanding Nutrition. Eleventh Edition. United State of America: Thomson Wadsworth, Page 232, 345, 451.