CANTIKA.COM, Jakarta – High saturated fat intake should be limited or avoided as one of the menus breakfast. Because these foods can cause discomfort in the stomach such as bloating, gas or nausea.
“Fat is digested the slowest by the body. High saturated fat likes to cause discomfort in the stomach, it can be bloated, bloated or nauseous,” said dr. Diana F. Suganda, M.Kes, SpGK, Clinical Nutrition Specialist from the Indonesian Doctors Association (IDI), at the virtual press conference “Breakfast Contains Blue Band”, Thursday, February 17, 2022.
Example of food saturated fat Among them are foods that are processed by frying or contain coconut milk. So, avoid or limit consumption of it at the beginning of the day.
“Choose complex carbohydrates, so as not to raise blood sugar quickly. Simple carbohydrates, high in flour and sugar will be quickly absorbed by the body. (In) children (appears) like sugar rushmost of the energy in the end instead of being able to sit still, it goes everywhere,” explained Diana.
In terms of quantity, Diana recommends a breakfast menu that can suffice as much as 25-30 percent of the total daily calorie needs. The needs of adult women are almost the same as school-age children, for example grades 1 to 6, which is about 1500 calories.
When calculated, about 30 percent of the total calories daily means 300-350 calories. This need can be met from the menu, for example 4-5 tablespoons of rice (as carbohydrates), plus 1 egg (containing 6 grams of protein) and chopped vegetables or mixed vegetables which generally contains carrots, peas, sweetcorn and chickpeas.
“For children, you can eat 2 eggs at one time. Don’t be afraid of cholesterol, children still need cholesterol, fiber from carrot pieces or mixed vegetables. Children can use this energy for their daily activities,” he said.
According to Diana, if children don’t eat vegetables in the morning, just make sure they eat them at lunch or dinner.
“At least what comes in (at breakfast) is protein, carbohydrates and good fats. If you don’t have fruits and vegetables, it’s okay, later give them at lunch or dinner. good,” he said.
