Nutritionist, DR.dr.Tan Shot Yen, Hum said, first, children need enough healthy carbohydrates. There are two types of healthy carbohydrates, ie starchy and not starchy.
"Carbohydrates are starchy, such as brown rice, tubers, corn, and sago. And that is not the starchy there are vegetables and fruits. Known carbohydrates because when ingested will be converted into sugar," said Tan in a discussion of the book "Healthy Kids Indonesia" at Bentara Budaya Jakarta Sunday (01/22/2017)
Avoid unhealthy carbohydrates are usually not from nature, but manufactured.
Dr. Tan said, the hallmark of good carbohydrates one color, which indicates the content of antioxidants. It is also rich in vitamins and minerals.
Eat carbohydrates that vary every day, such as brown rice, brown rice, corn, and potatoes, as well as there are always vegetables and fruits.
After carbohydrates, the second is enough protein. Protein is also a source of food for children growth. Protein among others, fish, eggs, chicken, red meat, tempe, tofu, oncom, and nuts.
In the book "Healthy Kids Indonesia" Dr. Tan explained, the protein will be digested into amino acids as the material forming the body cells, repair damaged cells, to retain the function of organs. But remember, give the child a healthy protein.
"Protein is good it is a side dish that is cooked well. For example made soup. How to cook the baseball just simply fried loh," said Tan.
The third is quite fat. Fat is also needed by the body to help the dissolution of vitamins A, D, E, and K.
Of course, choose healthy fats, such as avocados, known as avocados and nuts. Some marine fish are also good because they contain unsaturated fatty acids and rich in omega-3.
Then the last is drinking enough water. In his book, Dr. Tan wrote, children aged 4-8 years, both men and women need 5 cups of water per day. While children aged 9-13 years already need 8 glasses per day for boys and 7 cups per day for girls.
Dr. Tan stressed that healthy food is food that is getting close to its original form in nature. Eg vegetables, consume in the form of vegetables, not blended. Then red meat, for what is consumed in the form of sausage?
"We still live in a land rich food sources. Apply diet food comes from our homeland," said Tan
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