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MAKANAN DAN TEKNOLOGIMAKANAN DAN TEKNOLOGI

ALF3043 / SHF 3303ALF3043 / SHF 3303

PENSYARAHPENSYARAH

DR. NORHAYATI ALIDR. NORHAYATI ALI

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MAKANANMAKANANPEMAKANANPEMAKANAN

&&DIET SEIMBANGDIET SEIMBANG

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KULIAH 1KULIAH 1

MAKANANMAKANAN

PEMAKANANPEMAKANAN

&&

DIET SEIMBANGDIET SEIMBANG

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HasilHasil PembelajaranPembelajaran

PelajarPelajar akanakan dapatdapat::

1.1. MenerangMenerang dandan merangkummerangkum maksudmaksuddandan perkaitanperkaitan makananmakanan ((foodfood),),pemakananpemakanan ((nutritionnutrition), diet), diet dandan dietdietseimbangseimbang..

2.2. MenerangkanMenerangkan tentangtentang makananmakanan daridari

aspekaspek maksudmaksud kandungankandungan ((nutrientnutrient).).3.3. MenjelaskanMenjelaskan perananperanan,, fungsifungsi dandan

keperluankeperluan makananmakanan dengandengan betulbetul..

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HasilHasil PembelajaranPembelajaran

4.4. MenerangMenerang kepentingankepentingan dietdiet seimbangseimbangdandan konsepkonsep piramidpiramid makananmakanan dalamdalamperancanganperancangan diet.diet.

5.5. MenerangMenerang faktorfaktor yangyang mempengaruhimempengaruhikeperluankeperluan nutriennutrien//kalorikalori berbandingberbandingfaktorfaktor yangyang mempengaruhimempengaruhi jenisjenis diet.diet.

6.6. MenjelaskanMenjelaskan maksudmaksud RDARDA dandan nilainilaitenagatenaga bagibagi setiapsetiap gramgram karbohidratkarbohidrat,,proteinprotein dandan lemaklemak..

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ContohContoh SoalanSoalan PeperiksaanPeperiksaan

1.1. ApakahApakah yangyang andaanda fahamfaham tentangtentang

definisidefinisi makananmakanan dandan pemakananpemakanan. (5). (5)

2.2. TerangkanTerangkan fungsifungsi limalima kumpulankumpulan nutriennutrien

yangyang utamautama dengandengan memberimemberi contohcontoh

yangyang berkaitanberkaitan. (10). (10)

3.3. TerangkanTerangkan apaapa yangyang dimaksudkandimaksudkan

dengandengan makananmakanan seimbangseimbang dalamdalam dietdiet

seseorangseseorang dengandengan memberimemberi panduanpanduan

yangyang diikutidiikuti dandan faktorfaktor--faktorfaktor yangyang

mempengaruhimempengaruhi keperluankeperluan nutriennutrien atauatau

kalorikalori. (10). (10)

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DefinisiDefinisi MakananMakanan??

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ApakahApakah ituitu makananmakanan??

-- SuatuSuatu bahanbahan ygyg bolehboleh dimakandimakan ygyg berbentukberbentukpepejalpepejal dandan cecaircecair..

-- MakananMakanan terdiriterdiri daridari pelbagaipelbagai bentukbentuk,, teksturtekstur,,

ruparupa, rasa,, rasa, warnawarna dandan baubau yangyang berlainanberlainan-- GabunganGabungan pelbagaipelbagai rasarasa iaituiaitu pahitpahit,, masinmasin,,manismanis,, pedaspedas dandan masammasam..

-- TeksturTekstur makananmakanan bermaksudbermaksud kelembutankelembutan,,

kelicinankelicinan,, kekerasankekerasan,, kegaringankegaringan dandankekasarankekasaran sesuatusesuatu makananmakanan..

-- TerdapatTerdapat makananmakanan savourisavouri dandan makananmakananmanismanis..

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-- KeperluanKeperluan asasasas/primer/primer setiapsetiap manusiamanusia

-- FungsinyaFungsinya bagibagi memenuhimemenuhi keperluankeperluanfizikalfizikal,, fisiologifisiologi.. psikologipsikologi dandan sosialsosial..

-- KuantitiKuantiti dandan kualitikualiti makananmakanan mempengaruhimempengaruhitahaptahap kesihatankesihatan individuindividu..

-- FaktorFaktor yangyang mempengaruhimempengaruhi keperluankeperluanmakananmakanan adalahadalah faktorfaktor geografigeografi,, ugamaugama,,budayabudaya dandan sosialsosial..

-- PemilihanPemilihan makananmakanan dipengaruhidipengaruhi oleholeh faktorfaktorumurumur,, jantinajantina,, aktivitiaktiviti,, pekerjaanpekerjaan,, saizsaiz badanbadan,,iklimiklim dandan tahaptahap kesihatankesihatan..

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KandunganKandungan makananmakanan

-- MengandungiMengandungi komposisikomposisi elemenelemen kimiakimia ygygdisusundisusun dgndgn pelbagaipelbagai caracara dalamdalam bentukbentukMOLEKUL.MOLEKUL.

-- MolekulMolekul--molekulmolekul iniini akanakan digunakandigunakan untukuntukberfungsiberfungsi kpdkpd tubuhtubuh dandan dikenalidikenali sebagaisebagaiNUTRIENNUTRIEN

-- BahanBahan makananmakanan akanakan ditukarditukar kpdkpd bahanbahan asasasasnutriennutrien melaluimelalui prosesproses PENCERNAANPENCERNAANsebelumsebelum diserapdiserap keke dlmdlm tubuhtubuh

-- NutrienNutrien diperlukandiperlukan untukuntuk menjalankanmenjalankan fungsifungsitubuhtubuh daridari segisegi FIZIKAL, FISIOLOGIFIZIKAL, FISIOLOGI dandanKIMIAKIMIA

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1.1. SumberSumber NutrienNutrien TumbuhanTumbuhan

HaiwanHaiwan

2.2. PerkembanganPerkembangan sosialsosial PerhubunganPerhubungan

sillaturrahimsillaturrahim

3.3. MenggambarkanMenggambarkanstatusstatus kehidupankehidupan

PilihanPilihan jenisjenis makananmakanandandan tempattempat menjamumenjamu

seleraselera

4.4. GanjaranGanjaran HadiahHadiah dandan dorongandorongan

5.5. MententeramkanMententeramkan fikiranfikiran

DapatDapat mengawalmengawal emosiemosisukasuka dandan dukaduka

FungsiFungsi dandan PerananPeranan MakananMakanan

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PerananPeranan MakananMakanan UntukUntuk KeperluanKeperluan::--

FISIOLOGI SOSIALFIZIKAL

- Pertumbuhan

- Pergerakkan- Pemikiran

- Pembiakan

- Pemakanan

- Pencernaan- Pernafasan

- Perkumuhan

- Pengaliran

- Konduksi Saraf

- Aktiviti otot

- Melambangkanperhubungan

mesra

- Layanan baik

- Mengeratkansillaturrahim

- Menandakankesyukuran

-Menyambutperayaan

- Tumpuan utamaadat dan

keagamaan

PSIKOLOGI

-Mengawal emosi

-Memberiketenangan

- Memberikeseronokan

-Memberi keyakinandiri

- Menunjukkankasih sayang

- Sebagaiganjaran

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MenjalankanMenjalankan fungsifungsi tubuhtubuh daridari aspekaspek::

1.1. FizikalFizikal && FisiologiFisiologi

** MakananMakanan membekalkanmembekalkan TENAGATENAGA untukuntuk

pergerakanpergerakan, HABA, HABA dandan AIRAIR bagibagi mengawalmengawalsuhusuhu badanbadan..

** MembantuMembantu prosesproses pertumbuhanpertumbuhan dandan pembiakanpembiakan

dandan pemikiranpemikiran..

** FisiologiFisiologi meliputimeliputi sistemsistem pemakananpemakanan,,pencernaanpencernaan,, pernafasanpernafasan,, perkumuhanperkumuhan,,

pengaliranpengaliran,, konduksikonduksi sarafsaraf dandan aktivitiaktiviti otototot..

** MakananMakanan mempengaruhimempengaruhi pertumbuhanpertumbuhan sepertiseperti

membinamembina tisutisu barubaru dandan mengawalmengawal kesihatankesihatan..

KeperluanKeperluan MakananMakanan

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NutrienNutrien ((zatzat//khasiatkhasiat//gizigizi makananmakanan))

TerdapatTerdapat 4040--5050 jenisjenis nutriennutrien termasuktermasuk air yangair yang diperlukandiperlukansetiapsetiap harihari oleholeh tubuhtubuh manusiamanusia untukuntuk mengekalkanmengekalkan tahaptahapkesihatankesihatan yang optimum.yang optimum.

KesemuaKesemua nutriennutrien iniini bolehboleh didapatididapati melaluimelalui bahanbahan--bahanbahan

makananmakanan yangyang diambildiambil..TerdapatTerdapat limalima nutriennutrien utamautama dalamdalam makananmakanan iaituiaitu protein,protein,karbohidratkarbohidrat,, lemaklemak, vitamin, vitamin dandan garamgaram mineralmineral..

NutrienNutrien terbinaterbina daripadadaripada gabungangabungan elemenelemen karbonkarbon,,

oksigenoksigen,, hidrogenhidrogen, nitrogen, nitrogen dandan sulfursulfur -- perluperlu diambildiambildalamdalam kuantitikuantiti yangyang seimbangseimbang..

SetiapSetiap nutriennutrien mempunyaimempunyai komposisikomposisi,, fungsifungsi,, sumbersumber,,dandan kesankesan akibatakibat kelebihankelebihan//kekurangankekurangan pengambilanpengambilan..

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NutrienNutrien FungsiFungsi

ProteinProtein BahanBahan untukuntuk tumbesarantumbesaran dandan memperbaikimemperbaiki selsel--selsel

yangyang rosakrosak sertaserta memberimemberi tenagatenaga..

KarbohidratKarbohidrat MerupakanMerupakan bahanbahan bakarbakar untukuntuk kegiatankegiatan selsel dandan tisutisu..

SekiranyaSekiranya berlebihanberlebihan akanakan disimpandisimpan sebagaisebagai lemaklemak..

LemakLemak Bahan asas tenaga dan disimpan sebagai lemak.Bahan asas tenaga dan disimpan sebagai lemak.

VitaminVitamin MengawalMengawal prosesproses--prosesproses pentingpenting dandan membantumembantu

mempercepatkanmempercepatkan tindaktindak balasbalas kimiakimia..

GaramGaram

mineralmineral

MembekalkanMembekalkan bahanbahan--bahanbahan khaskhas untukuntuk tumbesarantumbesaran,,

membaikimembaiki dandan menjagamenjaga kesempurnaankesempurnaan sel.sel.

AirAir dandan

PelawasPelawas

WalaupunWalaupun keduakedua--duadua bahanbahan iniini tidaktidak mengandungimengandungi

zatzat makananmakanan,, tetapitetapi iaia sangatsangat diperlukandiperlukan oleholeh tubuhtubuh

untukuntuk mencegahmencegah pelbagaipelbagai penyakitpenyakit..

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3 Kumpulan3 Kumpulan FungsiFungsi AsasAsas NutrienNutrien

1.1. MakananMakanan pembinapembina tubuhtubuh MakananMakanan yangyang membantumembantu pembinaanpembinaan dandan

pemulihanpemulihan selsel--selsel yangyang telahtelah rosakrosak..

2.2. MakananMakanan pemberipemberi tenagatenaga dandan habahaba MakananMakanan yangyang memberimemberi tenagatenaga kepadakepada tubuhtubuh

untukuntuk melakukanmelakukan aktivitiaktiviti luaranluaran sepertiseperti bergerakbergerakdandan dalamdalam tubuhtubuh sepertiseperti pergerakanpergerakan jantungjantung,,pernafasanpernafasan dandan perkumuhanperkumuhan..

3.3. MakananMakanan pelindungpelindung dandan pencegahpencegah penyakitpenyakit MakananMakanan yangyang mengawalmengawal dandan menjagamenjaga kesihatankesihatan

tubuhtubuh badanbadan..

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Nutrien

Makananpembinatubuh

Makananpemberitenaga

Makananpencegahpenyakit

Protein LemakKarbohidrat Vitamin GaramMineral

PEMAKANAN

Protein, Karbohidrat, Lemak, Vitamin, Garam Mineral, Air & Pelawas

(Pengelasan Nutrien)

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TENAGATENAGA TenagaTenaga adalahadalah kuasakuasa ygyg dihasilkandihasilkan dalamdalam tubuhtubuh

seseorangseseorang utkutk menjalankanmenjalankan sesuatusesuatu aktivitiaktiviti.. DietDiet ygyg terdiriterdiri daridari lemaklemak dandan bukanbukan karbohidratkarbohidrat

sukarsukar menyumbangkanmenyumbangkan tenagatenaga dengandengan sempurnasempurna

((segerasegera)) terhadapterhadap aktivitiaktiviti ygyg dijalankandijalankan..

LebihanLebihan tenagatenaga dapatdapat disimpandisimpan padapada otototot--ototototdalamdalam bentukbentuk GLIKOGENGLIKOGEN jikajika mengambilmengambil dietdiet ygyg

mempunyaimempunyai peratusanperatusan lemaklemak//kalorikalori ygyg tinggitinggi..

KALORIKALORI11kalorikalori ialahialah jumlahjumlah habahaba ((tenagatenaga)) ygyg

diperlukandiperlukan untukuntuk menaikkanmenaikkan suhusuhu1kgair1kgair

sebanyaksebanyak1C.1C.

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Karbohidrat menyediakan sumber tenaga yang utama yangdiserap segera ke dalam sistem tubuh manusia.Karbohidrat menyumbangkan kira-kira 50% daripadapengambilan tenaga yang diperlukan oleh tubuh manusia.Karbohidrat terdiri daripada gula (gula, glukos, sirap, madu,laktos), kanji (tepung gandum, kanji, kentang, ubi kayu dankanji tulin koko) dan beberapa selulos, gam dan pektin.Karbohidrat banyak terdapat dalam bijiran seperti beras,gandum dsbnya.

NUTRIENNUTRIEN

Protein terdiri daripada beberapa jenis asid amino. Proteinkelas pertama kebanyakannya boleh diperolehi daripada

binatang. Sementara protein sayuran pula mengandungi

protein kelas kedua dan sedikit protein kelas pertama.

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Lemak menyediakan lebih dua kali ganda nilai

kalori yang diperolehi daripada karbohidrat danmenjadi sumber utama lemak tubuh. Sebenarnya

lemak penting kepada manusia kerana merupakan

tenaga yang tersimpan di dalam tubuh yang

diperlukan untuk menjalankan sebarang aktiviti.Secara purata, lemak membekalkan 35% daripada

pengambilan tenaga. Lemak juga mengandungi

vitamin larut lemak (ADEK) dan asid lemak yang

penting kepada penyatuan selaput sel.

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Vitamin adalah bahan kimia yang terkandung

dalam kebanyakan makanan. Ia membantu tubuhmengurai dan menggunakan unsur asas makanan

(protein, karbohidrat dan lemak). Sesetengah

vitamin turut terbabit dalam penghasilan sel darah,

hormon, bahan genetik dan kimia dalam sIstemsaraf. Tidak seperti karbohidrat, protein dan lemak,

vitamin dan mineral tidak membekalkan kalori

tetapi membantu badan mendapatkan tenaga dari

tubuh.

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Mineral/Galian mengandungi kompaun bukan organik yang

penting kepada pemakanan manusia. Ia berperanan dalam

pembentukan struktur tulang dan unsur yang diperlukan

dalam tisu organik dan cairan badan seperti hemoglobin

darah. Zat mineral banyak terdapat dalam susu dan telur.

Ia juga banyak terdapat dalam buah dan sayuran.

Serat/serabut/selulos/fiber/pelawas dalam diet membantu

penghadaman dan mengelak sembelit. Sayuran dan buah

segar (termasuk buah kering) dan bijiran merupakan

sumber serat penting. Untuk meningkatkan kebaikan serat,

amat penting untuk minum banyak air.

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DietDari Wikipedia Bahasa Melayu, ensiklopedia bebas.Dari Wikipedia Bahasa Melayu, ensiklopedia bebas.

Diet atau makanan seimbang merupakanDiet atau makanan seimbang merupakan

tabiat memilihtabiat memilih makananmakanan yang hendakyang hendakdimakan dengan tujuan memperbaiki ataudimakan dengan tujuan memperbaiki ataumengekalkanmengekalkan kesihatankesihatan. Makanan yang. Makanan yangseimbang perlu mempunyai karbohidrat,seimbang perlu mempunyai karbohidrat,protein, lemak, vitamin, garam galian, danprotein, lemak, vitamin, garam galian, danserat dalam kadar yang betul. Ini dapatserat dalam kadar yang betul. Ini dapatdiperolehi dari buah, sayuran, daging, ikan,diperolehi dari buah, sayuran, daging, ikan,susu, bijiran dan lainsusu, bijiran dan lain--lain.lain.

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MaksudMaksud DietDiet -- merupakanmerupakan makananmakanan yangyangkitakita makanmakan setiapsetiap harihari dengandengan cukupcukup

kandungankandungan nutriennutrien ygyg bolehboleh memberimemberi kesankesanygyg baikbaik kepadakepada pertumbuhanpertumbuhan fisologifisologi,,keseimbangankeseimbangan psikologipsikologi dandan perhubunganperhubungansosialsosial..

DietDiet harianharian ygyg berkhasiatberkhasiat,, senamansenaman dandanrehatrehat ygyg cukupcukup bolehboleh membantumembantu badanbadan yangyangsihatsihat..

JumlahJumlah nutriennutrien ygyg diperlukandiperlukan oleholeh individuindividudandan jenisjenis makananmakanan ygyg mengandungimengandungi nutriennutrientertentutertentu merupakanmerupakan perkaraperkara yangyang pentingpentingdlmdlm perancanganperancangan diet.diet.

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Diet seimbang ialah pengambilanmakanan (dan minuman) yang

mengandungi semua nutrien seperti

protein, lemak, karbohidrat, vitamin,garam mineral, air dan pelawas dalam

kuantiti yang diperlukan.

Bertujuan untuk membekalkan tenaga dannutrien yang mencukupi bagi menyelenggara

sel tubuh, tisu dan organ bagi tumbesaran

dan perkembangan yang normal / optima

DietDiet seimbangseimbang

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PengambilanPengambilan dietdiet dipengaruhidipengaruhi oleholeh::--

-- KeperluanKeperluan fisiologifisiologi

-- PendidikanPendidikan

-- PendapatanPendapatan keluargakeluarga-- GeografiGeografi // iklimiklim

-- AgamaAgama

-- BudayaBudaya-- KemajuanKemajuan teknologiteknologi

-- KeperluanKeperluan sosialsosial

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KeperluanKeperluan kalorikalori dalamdalam dietdiet untukuntuk setiapsetiap

individuindividu dipengaruhidipengaruhi oleholeh faktorfaktor--faktorfaktor::--

-- umurumur

-- jantinajantina

-- saizsaiz tubuhtubuh badanbadan-- aktivitiaktiviti // pekerjaanpekerjaan

-- saizsaiz badanbadan

-- iklimiklim

-- tahaptahap kesihatankesihatan // kumpulankumpulan tertentutertentu((ibuibu mengandungmengandung,, menyusumenyusu anakanak,, pesakitpesakit,,

sipulihsipulih, vegetarian), vegetarian)

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MenuMenu SarapanSarapan PagiPagi -- HidanganHidangan SepingganSepinggan LengkapLengkap

1. Hidangan cara Melayu( Porsi: 5 orang)

Nasi Goreng Kampung dihidang

bersama:Telur carak

Timun/tomato

Kueh sagu pancawarna

Buah betik

Air Kopi O

2. Hidangan cara Cina ( Porsi: 5 orang)

Bubur nasi dihidang

bersama:

Telur masin Kacang goreng

Sayur asin

Ikan masin

Daun bawang & sup

Kicap cair dan cili potong

Kueh ketayap inti kelapa

Buah Honey Dew

Teh Cina

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PanduanPanduan merancangmerancang dietdiet seimbangseimbang::--

PiramidPiramid MakananMakanan

PeruntukanPeruntukan DietDiet HarianHarian / RDA/ RDA

RDA = RECOMMENDED DIETARY ALLOWANCESRDA = RECOMMENDED DIETARY ALLOWANCES

IalahIalah arasaras zatzat makananmakanan yangyang disarankandisarankan oleholeh

Foodand Nutrition Board(Foodand Nutrition Board(daridari NationalNational

ResearchCouncilUSA)ResearchCouncilUSA)bagibagi kegunaankegunaan harianharian

individuindividu yangyang sihatsihat mengikutmengikut jantinajantina dandan umurumur..

KeperluanKeperluan tenagatenaga ((kalorikalori)) puratapurata untukuntuk berbagaiberbagai kategorikategori

umurumur--jantinajantina dirumuskandirumuskan dalamdalam bentukbentuk jadualjadual..

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Umur

(Tahun)

Berat Ketinggian Protein Vitamin Larut Lemak Vitamin Larut Air Mineral

Kategori dan Keadaan kg lb cm in (g) A (QgRE)

D (Qg) E ( mgE-TE)

K (Qg) C (mg) Tiamin(mg)

Ribolflavin

(mg)

Niasin(mg

NE)

B6 (mg) Folat(Qg)

B12(Qg)

Ca(mg)

P(mg)

Mg(mg)

Fe(mg)

Zn(mg)

I(Qg)

Se(Qg)

Bayi 0.0-0.5

0.5-1.0

6

9

13

20

60

71

24

28

13

14

375

375

7.5

10

3

4

5

10

30

35

0.3

0.4

0.4

0.5

5

6

0.3

0.6

25

35

0.3

0.5

400

600

300

500

40

60

6

10

5

5

40

50

10

15

Kanak-kanak 1-3

4-6

7-10

13

20

28

29

44

62

90

112

132

35

44

52

16

24

28

400

500

700

10

10

10

6

7

7

15

20

30

40

45

45

0.7

0.9

1.0

0.8

1.1

1.2

9

12

13

1.0

1.1

1.4

50

75

100

0.7

1.0

1.4

800

800

800

800

800

800

80

120

170

10

10

10

10

10

10

70

90

120

20

20

30

La ki- la ki 1 1- 14

15-18

19-24

25-50

51+

45

66

72

79

77

99

145

160

174

170

157

176

177

176

173

62

69

70

70

68

45

59

58

63

63

1000

1000

1000

1000

1000

10

10

10

5

5

10

10

10

10

10

45

65

70

80

80

50

60

60

60

60

1.3

1.5

1.5

1.5

1.2

1.5

1.8

1.7

1.7

1.4

17

20

19

19

15

1.7

2.0

2.0

2.0

2.0

150

200

200

200

200

2.0

2.0

2.0

2.0

2.0

1200

1200

1200

800

800

1200

1200

1200

800

800

270

400

350

350

350

12

12

10

10

10

15

15

15

15

15

150

150

150

150

150

40

50

70

70

70

Perem-

puan

11-14

15-18

19-24

25-50

51+

46

55

58

63

65

101

120

128

138

143

157

163

164

163

160

62

64

65

64

63

46

44

46

50

50

800

800

800

800

800

10

10

10

5

5

8

8

8

8

8

45

55

60

65

65

60

60

60

60

60

1.1

1.1

1.1

1.1

1.0

1.3

1.3

1.3

1.3

1.2

15

15

15

15

13

1.4

1.5

1.6

1.6

1.6

150

180

180

180

180

2.0

2.0

2.0

2.0

2.0

1200

1200

1200

800

800

1200

1200

1200

800

800

280

300

280

280

280

15

15

15

15

10

12

12

12

12

12

150

150

150

150

150

45

50

55

55

55

Mengandung 60 800 1 0 10 65 70 1.5 1 .6 17 2.2 400 2.2 1 200 1 200 320 30 15 175 6 5

Mwnyusukan 6 bulan pertama

6 bulan ke 2

65

62

1300

1200

10

10

12

11

65

65

95

90

1.6

1.6

1.8

1.7

20

20

2.1

2.1

280

260

2.6

2.6

1200

1200

1200

1200

355

340

15

15

19

16

200

200

75

75

JadualJadual1.1. PeruntukanPeruntukan DietDiet HarianHarian (RDA),(RDA), SemakanSemakan 1989.1989.

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PIRAMID MAKANAN

The Food Guide Pyramid

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PiramidPiramid makananmakanan ialahialah panduanpanduan bagibagi memilihmemilih makananmakanansecarasecara sihatsihat..

MengandungiMengandungi limalima kumpulankumpulan makananmakanan berasaskanberasaskan

kepadakepada kandungankandungan nutriennutrien//zatzat dandan fungsinyafungsinya 44 arasaras..

MakananMakanan seharianseharian perluperlu diambildiambil palingpaling banyakbanyak drpdrp

kumpulankumpulan bhgbhg palingpaling bawahbawah piramidpiramid dandan palingpaling sedikitsedikit

drpdrp kumpulankumpulan bhgbhg palingpaling atasatas..

PengambilanPengambilan makananmakanan perluperlu dipelbagaikandipelbagaikan keranakerana

tiadatiada satusatu makananmakanan yangyang bolehboleh membekalkanmembekalkan kesemuakesemua

nutriennutrien yangyang diperlukandiperlukan oleholeh badanbadan..

MakanMakan untukuntuk kesihatankesihatan berpandukanberpandukan PiramidPiramid MakananMakanan

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ARAS 1ARAS 1 BIJIRIN, HASIL BIJIRIN DAN UBIBIJIRIN, HASIL BIJIRIN DAN UBI--UBIANUBIAN

KumpKump makananmakanan yangyang kayakaya dgndgn karbohidatkarbohidat komplekskompleksiaituiaitu sumbersumber tenagatenaga yangyang utamautama.. MakananMakanan iniini jugajuga

membekalkanmembekalkan vitamin, mineral,vitamin, mineral, seratserat dandan sedikitsedikit

protinprotin.. DalamDalam setiapsetiap hidanganhidangan makananmakanan drpdrp kumpkump iniini

perluperlu diambildiambil palingpaling banyakbanyak..

ContohContoh:: nasinasi,, buburbubur, mi,, mi, mihunmihun,, rotiroti, pasta,, pasta, bijirinbijirin

sarapansarapan,, capaticapati,, toseitosei,, biskutbiskut,, ubiubi keledekkeledek,, keladikeladi dandan

kentangkentang..

PilihPilih bijirinbijirin atauatau hasilhasil bijirinbijirin milmil penuhpenuh (whole meal)(whole meal)

berasberas perangperang,, tepungtepung gandumgandum//tepungtepung attaatta//rotiroti//biskutbiskut

milmil penuhpenuh..

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ARAS 2ARAS 2 SAYURAN DAN BUAHSAYURAN DAN BUAH--BUAHANBUAHAN

MakananMakanan iniini kayakaya dengandengan vitamin, mineralvitamin, mineral dandan seratserat..MakanMakan buahbuah--buahanbuahan dandan sayursayur--sayuransayuran dengandengan

banyakbanyak dandan pelbagaikanpelbagaikan pilihanpilihan dalamdalam setiapsetiap hidanganhidangan..

ARAS 3ARAS 3 DAGING, AYAM, IKAN & KEKACANGDAGING, AYAM, IKAN & KEKACANG

MakananMakanan iniini kayakaya dengandengan protein, vitamin B,protein, vitamin B, zatzat besibesi,, zinkzink

dandan magnesium.magnesium. PilihPilih dagingdaging rendahrendah lemaklemak dandan buangbuang

semuasemua lemaklemak yangyang adaada padapada dagingdaging dandan ayamayam.. SekaliSekali

sekalasekala tukarkantukarkan penggunaanpenggunaan dagingdaging dengandengan kekacangkekacangkeranakerana rendahrendah lemaklemak dandan kayakaya seratserat..

ContohContoh:: kacangkacang soyasoya dandan hasilanhasilan ((tauhutauhu,, tempetempe),), kacangkacang

dhaldhal dandan kacangkacang merahmerah..

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HASIL TENUSUHASIL TENUSU

MakananMakanan iniini kayakaya dengandengan protein,protein, kalsiumkalsium dandan

biasanyabiasanya diperkayadiperkaya dengandengan vitamin D.vitamin D. PilihPilih hasilhasiltenusutenusu rendahrendah lemaklemak..

ContohContoh:: susususu,, kejukeju dandan dadihdadih..

ARAS 4ARAS 4 LEMAK, MINYAK & GULALEMAK, MINYAK & GULA

HanyaHanya sedikitsedikit makananmakanan yangyang kayakaya dengandengan lemaklemak,,

minyakminyak dandan gulagula perluperlu dimakandimakan..

The pyramid ensures that youare eating not only theThe pyramid ensures that youare eating not only the

rightkind of foods,but in the rightamountso yourrightkind of foods,but in the rightamountso your

body gets the nutrientsand calories to maintain abody gets the nutrientsand calories to maintain a

healthy weight(howmany % of each group?).healthy weight(howmany % of each group?).

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FOODFOODNUTRITIONNUTRITION

NUTRIENTSNUTRIENTS

A BALANCE DIETA BALANCE DIET

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WaterWateris required in amounts of 1 milliliteris required in amounts of 1 milliliter

for each calorie of energy expended orfor each calorie of energy expended orabout 2.6 quarts (2,500 milliliters = 2.5L) aabout 2.6 quarts (2,500 milliliters = 2.5L) a

day.day.

The requirement for water can be met byThe requirement for water can be met bythe water naturally contained in manythe water naturally contained in many

foods, and by drinking fruit or vegetablefoods, and by drinking fruit or vegetable

juices and caffeinejuices and caffeine--free coffee or tea asfree coffee or tea as

well as water. Alcoholic beverages andwell as water. Alcoholic beverages andcaffeinated coffee, tea, and sodas maycaffeinated coffee, tea, and sodas may

make people urinate more, so they aremake people urinate more, so they are

less useful.less useful.

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Foods consumed in the daily dietFoods consumed in the daily diet

contain as many as 100,000contain as many as 100,000substances. But only 300 are classifiedsubstances. But only 300 are classified

as nutrients, and only 45 are classifiedas nutrients, and only 45 are classified

asas essential nutrientsessential nutrients: vitamins,: vitamins,

minerals, some amino acidsminerals, some amino acids

(components of protein), carbohydrates(components of protein), carbohydrates

and some fatty acids (components ofand some fatty acids (components of

fats). Essential nutrients cannot befats). Essential nutrients cannot be

synthesized by the body and must besynthesized by the body and must be

consumed in the diet.consumed in the diet.

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Foods contain many other usefulFoods contain many other usefulcomponents, including fibers (suchcomponents, including fibers (such

as cellulose,as cellulose, pectinspectins, and gums)., and gums).

Foods also containFoods also contain additivesadditives (such as(such as

preservatives, emulsifiers,preservatives, emulsifiers,antioxidants and stabilizers), whichantioxidants and stabilizers), which

improve the production, processing,improve the production, processing,

storage, and packaging of foodsstorage, and packaging of foods

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CaloriesCalories

A calorie is a measure of energy. Foods have calories.A calorie is a measure of energy. Foods have calories.

That is, foods supply the body with energy, which isThat is, foods supply the body with energy, which isreleased when foods are broken down duringreleased when foods are broken down during

digestion. Energy enables cells to do all of theirdigestion. Energy enables cells to do all of their

functions, including building proteins and otherfunctions, including building proteins and other

substances needed by the body. The energy can besubstances needed by the body. The energy can be

used immediately or stored for use later.used immediately or stored for use later.

When the supply of energyWhen the supply of energythe number of caloriesthe number of calories

consumed in foodsconsumed in foodsexceeds the body's immediateexceeds the body's immediate

needs, the body stores the excess energy. Mostneeds, the body stores the excess energy. Most

excess energy is stored as fat. Some is stored asexcess energy is stored as fat. Some is stored ascarbohydrates, usually in the liver and muscles. As acarbohydrates, usually in the liver and muscles. As a

result, weight is gained. An excess of only 200 caloriesresult, weight is gained. An excess of only 200 calories

per day for 10 days is likely to result in a weight gainper day for 10 days is likely to result in a weight gain

of nearly pound, mostly as fat.of nearly pound, mostly as fat.

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When too few calories are consumed for the body'sWhen too few calories are consumed for the body's

needs, the body begins to use carbohydrates stored inneeds, the body begins to use carbohydrates stored in

the liver and muscle. Because the body mobilizesthe liver and muscle. Because the body mobilizes

stored carbohydrates quickly and because water isstored carbohydrates quickly and because water isusually excreted as carbohydrates are mobilized,usually excreted as carbohydrates are mobilized,

weight loss tends to be fast initially.weight loss tends to be fast initially.

However, the small amount of stored carbohydratesHowever, the small amount of stored carbohydratesprovides energy for only a short time. Next, the bodyprovides energy for only a short time. Next, the body

uses stored fat. Because fat contains more energy peruses stored fat. Because fat contains more energy per

pound, weight loss is slower as the body uses fat forpound, weight loss is slower as the body uses fat for

energy. However, the amount of fat stored is muchenergy. However, the amount of fat stored is much

larger and can, in most people, provide energy for alarger and can, in most people, provide energy for along time. Only during prolonged, severe shortages oflong time. Only during prolonged, severe shortages of

energy, does the body break down protein. If normallyenergy, does the body break down protein. If normally

nourished people experience total starvation (when nonourished people experience total starvation (when no

food is consumed), death occurs in 8 to 12 weeks.food is consumed), death occurs in 8 to 12 weeks.

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Energy requirements vary markedly from aboutEnergy requirements vary markedly from about

1,000 to more than 4,000 calories a day1,000 to more than 4,000 calories a day

depending ondepending on age, sex, weight, physical activity,age, sex, weight, physical activity,

disorders present, and the rate at which peopledisorders present, and the rate at which people

burn calories (metabolic rate).burn calories (metabolic rate).

However, typically, the number of caloriesHowever, typically, the number of calories

needed per day to maintain body weight is aboutneeded per day to maintain body weight is about

-- 1,600 for sedentary women, young children,1,600 for sedentary women, young children,

and older adults.and older adults.

-- 2,000 for older children, active adult women,2,000 for older children, active adult women,

and sedentary men.and sedentary men.

-- 2,400 for active adolescent boys and young2,400 for active adolescent boys and young

men.men.

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Thus, for a particular person, a healthy dietThus, for a particular person, a healthy diet

may vary substantially from what ismay vary substantially from what is

recommended in standard diets.recommended in standard diets.For example, special diets are required byFor example, special diets are required by

people who have diabetes, certain kidney orpeople who have diabetes, certain kidney or

liver disorders, coronary artery disease, highliver disorders, coronary artery disease, high

cholesterol levels, osteoporosis,cholesterol levels, osteoporosis, diverticulardiverticulardisease, chronic constipation, or fooddisease, chronic constipation, or food

sensitivities.sensitivities.

There are special dietary recommendationsThere are special dietary recommendationsfor young children, but little guidance isfor young children, but little guidance is

available for other age groups, such as olderavailable for other age groups, such as older

people.people.

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Food labels contain the number of calories perFood labels contain the number of calories perserving. But how is this number determined?serving. But how is this number determined?

The answer is surprisingly simple: The food is burned. AThe answer is surprisingly simple: The food is burned. A

sample of the food is placed in an insulated, oxygensample of the food is placed in an insulated, oxygen--

filled chamber that is surrounded by water. Thisfilled chamber that is surrounded by water. Thischamber is called a bomb calorimeter. The sample ischamber is called a bomb calorimeter. The sample is

burned completely. The heat from the burning increasesburned completely. The heat from the burning increases

the temperature of the water, which is measured andthe temperature of the water, which is measured and

which indicates the number of calories in the food. Forwhich indicates the number of calories in the food. Forexample, if water temperature increases by 20 degrees,example, if water temperature increases by 20 degrees,

the food contains 20 calories. This method of measuringthe food contains 20 calories. This method of measuring

calories is called directcalories is called direct calorimetrycalorimetry..

How Are Calories in Foods Measured?How Are Calories in Foods Measured?

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Carbohydrates, proteins, and fats supply 90% of theCarbohydrates, proteins, and fats supply 90% of the

dry weight of the diet and 100% of its energy. Alldry weight of the diet and 100% of its energy. Allthree provide energy (measured in calories), but thethree provide energy (measured in calories), but the

amount of energy in 1 gram (amount of energy in 1 gram (11//2828 ounce) differs: 4ounce) differs: 4

calories in a gram of carbohydrate or protein and 9calories in a gram of carbohydrate or protein and 9

calories in a gram of fat. These nutrients also differcalories in a gram of fat. These nutrients also differ

in how quickly they supply energy. Carbohydratesin how quickly they supply energy. Carbohydratesare the quickest, and fats are the slowest.are the quickest, and fats are the slowest.

Carbohydrates, proteins, and fats are digested in theCarbohydrates, proteins, and fats are digested in the

intestine, where they are broken down into theirintestine, where they are broken down into their

basic units: carbohydrates into sugars, proteins intobasic units: carbohydrates into sugars, proteins into

amino acids, and fats into fatty acids and glycerol.amino acids, and fats into fatty acids and glycerol.

The body uses these basic units to build substancesThe body uses these basic units to build substances

it needs for growth, maintenance, and activityit needs for growth, maintenance, and activity

(including other carbohydrates, proteins, and fats).(including other carbohydrates, proteins, and fats).

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General guidelines for a healthy diet haveGeneral guidelines for a healthy diet have

been developed even though dailybeen developed even though daily

nutritional requirements, including those fornutritional requirements, including those foressential nutrients, vary, depending on age,essential nutrients, vary, depending on age,

sex, height, weight, physical activity, and thesex, height, weight, physical activity, and the

rate at which the body burns caloriesrate at which the body burns calories

(metabolic rate). Recommended dietary(metabolic rate). Recommended dietaryallowances for protein, vitamins, andallowances for protein, vitamins, and

minerals are periodically published by Theminerals are periodically published by The

Food and Nutrition Board of the NationalFood and Nutrition Board of the National

Academy of SciencesAcademy of SciencesNational ResearchNational Research

Council and the U.S. Department ofCouncil and the U.S. Department ofAgriculture. These allowances are intendedAgriculture. These allowances are intended

to meet the needs of healthy people.to meet the needs of healthy people.

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The best diet for older people has not beenThe best diet for older people has not been

determined. However, older people may benefitdetermined. However, older people may benefit

from changing some aspects of their diet, based onfrom changing some aspects of their diet, based on

the way the body changes as it ages. No changesthe way the body changes as it ages. No changes

are required for some nutrients such asare required for some nutrients such as

carbohydrates and fats.carbohydrates and fats.

Calories:Calories:

As people age, they tend to be less active and thusAs people age, they tend to be less active and thus

use less energy, making it easier to gain weight. Ifuse less energy, making it easier to gain weight. If

they try to consume fewer calories to avoid weightthey try to consume fewer calories to avoid weight

gain, they may not get all the nutrients neededgain, they may not get all the nutrients needed

particularly vitamins and minerals. If older peopleparticularly vitamins and minerals. If older people

stay physically active, their need for calories maystay physically active, their need for calories may

not change.not change.

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Protein:Protein:

As people age, they tend to lose muscle. If olderAs people age, they tend to lose muscle. If older

people do not consume enough protein, they may losepeople do not consume enough protein, they may lose

even more muscle. For older people who haveeven more muscle. For older people who have

problems eating (for example, because of difficultyproblems eating (for example, because of difficulty

swallowing or dental disorders), protein can beswallowing or dental disorders), protein can be

consumed in foods that are easier to chew than meat,consumed in foods that are easier to chew than meat,

such as fish, dairy products, eggs, peanut butter,such as fish, dairy products, eggs, peanut butter,beans, and soy products.beans, and soy products.

Fiber:Fiber:

Eating enough fiber can help counter the slowing ofEating enough fiber can help counter the slowing of

the digestive tract that occurs as people age. Olderthe digestive tract that occurs as people age. Olderpeople should eat 8 to 12 servings of highpeople should eat 8 to 12 servings of high--fiber foodsfiber foods

daily. Getting fiber from foods is best, but fiberdaily. Getting fiber from foods is best, but fiber

supplements, such assupplements, such as psylliumpsyllium (Some Trade Names(Some Trade Names

see METAMUCIL), may be needed.see METAMUCIL), may be needed.

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USDA FOOD PYRAMID

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59

USDA FOOD PYRAMID

MALAYSIA FOOD

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60

MALAYSIA FOOD

PYRAMID Fats, oil, sugar & saltUSE SMALL AMOUNTS

Fish, poultry, meat & legumes

2-3 SERVINGS

Milk & Dairy Products

1-2 SERVINGS

Fruits & Vegetables at least

3-5 SERVINGS

Rice, noodles, bread, other cereals & cereal products & tubers

8 - 12 SERVINGS

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A Balanced DietA Balanced Diet is the key to a healthy life.is the key to a healthy life.balanced diet is to eat a variety of foods,balanced diet is to eat a variety of foods,which for most people means eating morewhich for most people means eating morefruit and vegetables, more bread, cereals andfruit and vegetables, more bread, cereals andpotatoes, and less fatty and sugary foods.potatoes, and less fatty and sugary foods.

Your diet should ensure that you are gettingYour diet should ensure that you are getting

your RDA, or Recommended Daily Allowanceyour RDA, or Recommended Daily Allowanceof nutrients. RDA is the amounts of selectedof nutrients. RDA is the amounts of selectednutrients considered adequate to meet thenutrients considered adequate to meet theknown nutrient needs of healthy people. Theknown nutrient needs of healthy people. The

Food Guide Pyramid will give you a goodFood Guide Pyramid will give you a goodindication of the right kind of foods youindication of the right kind of foods youshould be eating on a daily basis.should be eating on a daily basis.

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KULIAH 2KULIAH 2

KOMPOSISI MAKANANKOMPOSISI MAKANAN

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