Health Information Center – Conlamic.NET

Kompas.com – There are various types of food that is proven healthy and healthful. Sometimes it is hard to choose which ones to exist in our daily menu. Here are some types of food recommended for consumption each day.

1. Spinach
Spinach is a familiar vegetable in Indonesian tongue. In addition to fresh, Popeye’s favorite vegetable has many virtues, among others, are rich in omega-3 vegetable and folic acid. Omega-3 will help reduce the risk of heart disease, stroke and osteoporosis.

While folic acid will increase blood flow to the bottom and help you avoid sexual problems akibata aging process. Meanwhile, the content of lutein in spinach will help us fight diseases that cause macular degenarasi blindness in the elderly.

2.Yogurt
Various countries and cultures claim yoghurt as part of the creation of their country. However, the type of food for more than 2000 years old it has a virtue that can not be doubted. The content of good bacteria in yogurt is proven to increase immune system and provide protection against cancer cells. But not all yogurts contain probiotics. Therefore, make sure the packaging is written “live and active bacteria.”

3. Tomatoes
There are two things you need to know about tomatoes. First, the red fruit is very good because it means the rich content of antioxidant lycopene. Second, even the cooked tomatoes are better than fresh because it makes lycopene more easily absorbed by the body.

Research shows a diet rich in lycopene will lead us away from disturbances of bladder, lung disease, prostate, skin and stomach cancers, as well as reduce the risk of coronary artery disease.

4. Carrots
Most fruits or vegetables red, yellow, and orange, is rich in carotenoids content, type of fat soluble associated with decreased risk of cancer, inflammation, asthma, and arthritis rematatik. To get all those benefits, the consumption of carrots just because it is practical and has a low calorie content.

5. Oatmeal
It feels this is a lot of healthy foods recommended by many health experts. Oatmeal is rich in fiber which effectively reduces the risk of heart disease. This food also mengandug carbohydrates but safe for diabetics because of the sugar produced in the release slowly. Oatmeal also contains 10 grams of protein per half cup serving so it can be a source of energy.

JAKARTA, KOMPAS.com – OIL is one of the most familiar form of fat found. Her presence was urgently needed for food processing, but if the excessive usage could also be the bearer of calamity.

Well, that is not trapped in the habit of using excessive oil, follow the following tips:

1. Measure carefully
You know, one tablespoon of oil contains 100 calories? Therefore, use of oil as necessary. Avoid fried foods. When we want to eat fried foods, consume sparingly.

2. Imbangi with healthy food
Almost all the favorite dishes prepared with Indonesian-style fried way. Want to stay healthy while eating fried food? Also provide fresh vegetables fresh fruits and vegetables at the dinner table.

3. Better baking
So much like fried food coat with canola cooking spray. Then, bake until browned exterior.

4. Can also be baked dry
Oven-fried dried also gives effect to the food. Marinate foods with olive or canola oil first, then baked with temperatures up to 200 degrees Celsius.

5. Discard excess fat
Discard chicken skin or eliminate fat from meat processing. Do not worry, meat dishes remain delicious and you definitely do not suffer from excess calories.
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- Milk did not become a daily beverage for us. We only drink it when we were babies, when pregnant, breastfeeding, and when we start porous bones. In fact, if we have to get used to drinking milk during their productive age, we certainly would not have had time to experience bone loss. Remember, women are more susceptible to osteoporosis. When pregnant and lactating women, calcium in our bodies will be absorbed by the baby so much we need to add this calcium intake.

Just a reminder of the importance of milk, try to see why you need to eat again from now on:

1. Helps maintain weight
Yeah, who says drinking milk make you gain weight? Some studies even show that people who consume more dairy products will be more streamlined. Body fat content were lower than those who rarely drank milk.

Milk is better able to make us feel full, rather than other types of beverages. Most likely this is due to protein content, according to a study published in the American Journal of Clinical Nutrition in 2009. It is said that people who drink milk without the fat will feel more full, so eat less at subsequent meals schedule. This does not occur in people who drank fruit juice.

So, if you want to keep your weight at a normal rate, choose low-fat milk (or nonfat). A glass of low fat milk contains just eight grams of fat.

2. Build bone
A cup of milk provides 30 percent of daily calcium requirement. This is the mineral that helps build and maintain strong bones and teeth. Calcium is important for bone formation in children and adolescents. He also helps build bone mass which gradually disappear as we age. To get the calcium intake from other foods (with an equivalent amount), for example, you must eat more than seven cups of raw broccoli.

3. Number one source of vitamin D
Vitamin D is not only essential for calcium absorption, but also improves the immune system, reduce the risk of some cancers, diabetes and multiple sclerosis, and ensuring better blood pressure. New research presented at the annual meeting of Experimental Biology, April 2010, showed that nearly 43 percent of milk provides vitamin D that we get from food.

4. Help shape and strengthen muscles
A cup of milk contains 16 percent of daily intake of protein, which serves to build and repair muscle tissue. Several small-scale research conducted by the dairy companies found that chocolate milk can help athletes recover energy, even better than sports drinks. Milk chocolate contains a mixture of proteins and carbohydrates the body needs to restore energy supplies after a heavy gym session.