Jakarta, TheIndonesiaPost – Eid/Lebaran dishes are really tempting. But it usually contains lots of coconut milk which threaten health.
Setyani from Mayapada Hospital Nutritionist quoted from Cable News Network Indonesia said, Eid dishes usually have low fiber, high fat and carbohydrates. So that the combination of Eid dishes that are coconut milk, low in fiber and high-sugar pastries risk increasing weight and risk of other diseases such as heart disease and diabetes especially if not accompanied by exercise and sufficient physical activity. Especially if consumed in a long time.
Well, in order to avoid the danger of Eid Setyani suggest the following tips.
1. Eat according to portions do not overdo it
Get to know each other’s personal and health. If you know that eating a little coconut milk can make cholesterol go up then don’t try to eat it, especially with the pretext “once a year.”
For those of you who don’t have problems with congenital diseases, aka healthy, it’s still not recommended to be careless. The portion of food eaten must also be in accordance with the body’s calorie needs.
In general, the Ministry of Health recommends that the normal consumption level for sugar is 54gr (4sdm), 2000mg sodium salt (1 tsp) and 72 gr (5sdm) of fat / oil for all food intake per day.
Based on the Indonesian Food Composition Table, 100 grams of nastar cake contains 512 calories of calories, 16 grams of protein, 24.5 grams of fat, and 57 grams of carbohydrate. While 100gr castor contains 406kcal calories, 18gr protein, 20.6 fat, and 38gr carbohydrates.
Whereas 100 grams of snow white cake contains 359.5 kcal calories, 17 grams of protein, 18.5 grams of fat, and 44 grams of carbohydrate. An average of 1 cookie jar contains 250 grams of pastries and the average caloric requirement of an adult male aged 19-49 is 2550-2650 kcal per day and an adult female age 19-49 is 2150-2250 kcal per day.
“So if we spend 1 cookie jar (250gr), (alone), the calories will be very excessive when compared to our daily needs. Not to mention added with other Eid dishes,” said Setyani.
2. Eat vegetables
One of the crimes of bersantan food is due to several reasons.
That’s all because the food is unbalanced, high in fat, low in carbohydrates and fiber. ”
Therefore, after eating coconut milk and high calorie foods must be balanced with high fiber intake, especially from vegetables.
3. Eat fruit
The fiber content is also found in fruit. But compared to vegetables, the number of calories of fruits is slightly higher than vegetables because of the sugar content.
“Some suggested fruits to eat are papaya, dragon fruit, watermelons, melons, oranges,” he said.
Which should not be eaten is durian, jackfruit, bananas because of their high carbohydrate and calorie content.
4. Sports
Even though it is currently being recommended to stay at home, this does not mean lying all the time or sitting all day because of WFH.
Moving every few minutes, exercising in the morning at home can help keep your body fit and maintain your weight. Especially after snacking on cakes and delicious food typical of Eid.
Lazy to move and eat a lot to be one of the causes of weight gain after Lebaran.
4. Minimize warming coconut foods
Coconut milk itself does not contain cholesterol, but it contains fatty acids and triglycerides which can be burned by the body. But if the coconut milk is processed for a long time and is warmed, the fat contained in coconut milk turns into saturated fat. Know for yourself that average Indonesian food is warmed the more it tastes good and the more pervasive the seasoning, but on the one hand it becomes dangerous.
This saturated fat can increase levels of LDL (bad fat) in the body. The amount of LDL in the blood can cause accumulation of fat in blood vessels and cause blockage of blood flow to the heart and brain. Thus increasing the risk of heart disease and stroke.
If it has to be heated, heat it to a minimum and not to form a layer of oil on it.
5. Drink enough water
On a hot afternoon, snacking on cookies is the most delicious drink cold soda, tea, or even literal coffee which is now becoming a trend.
So that health is not disturbed and the waist circumference is not enlarged, reduce the sweet drinks and multiply drinking water. (jekki/bbs)
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