CHOOSE snack What is healthy to consume is often overlooked by many people. Apart from the taste or preferred taste factor, not many people know information about choosing healthy snacks. In fact, healthy snacks are very important to maintain balance nutrition and prevent interference health.
Snacks are often consumed as snacks eaten between main meals. Usually snacks such as chips, nuts, fruit, biscuits, or other snacks that are easy to consume. Snacks can also be an option to overcome temporary hunger or just enjoy relaxing time.
“When we talk about snacks, they are usually consumed in between meal times, yes. To help us stay full for longer and not crave (desire) to eat all the time. So the main choice is that we look at the nutrients which must also be sufficient. So the nutrients “What’s good for a snack is one that is high in protein and fiber,” said Putri MJ, a nutritionist when met at Ganara Art Space, Plaza Indonesia, Jakarta, Wednesday (11/12).
Putri said that choosing healthy snacks should contain high protein and fiber, this will keep hunger at bay longer.
“Because protein and fiber take longer to digest. So it will have a longer satiety effect. Well, if we are full for longer, we will definitely not be craving and hungry all the time. If we consume snacks that are high in protein and fiber, our mood will improve. “We will also be more comfortable working again, so it is very important to consider this,” he said.
This is different from snacks that are unhealthy or low in protein and fiber. Unhealthy snacks, or often called snacks that are not nutritious, can cause various diseases. The nutritional content is unbalanced and high in ingredients that are harmful to the body if consumed continuously.
“If it’s low in protein and also low in fiber, for example foods that are high in sugar, high in salt, because we consume low fiber and protein, it also happens quickly, so blood sugar rises quickly and also falls quickly. So that’s what makes us feel hungry again after “eat (satisfied for a moment). That’s a short-term effect. If it’s long-term, consuming too many snacks that are too high in calories can cause non-communicable diseases, such as diabetes, heart disease or stroke,” concluded Putri.
So, for those of you who are still confused about choosing snacks that are healthy and safe for the body, here are several ways you can do it.
Tips for Choosing Healthy Snacks
1. Check the nutritional content
- Number of calories: Choose snacks that contain calories in balance with your daily activities. Healthy snacks should not contain excessive calories which can cause weight gain. It is recommended that snacks have 100-200 calories per serving.
- Fat content: Choose snacks that contain healthy fats, such as mono- or polyunsaturated fats (for example, avocado, nuts, or olive oil), and avoid snacks that contain saturated and trans fats.
- Carbohydrates: Choose snacks that are rich in complex carbohydrates (for example, whole grains or vegetables) because they will provide energy for longer than simple carbohydrates (for example, sugar or white flour).
- Fiber: Snacks rich in fiber are very good for digestion and help keep you feeling full for longer. Choose snacks such as fruit, vegetables or whole grains that contain lots of fiber.
- Protein: Protein helps repair and build body tissue. Choose snacks that contain healthy protein, such as nuts, low-fat yogurt, or boiled eggs.
- Sugar: Avoid snacks that contain added sugar or artificial sweeteners which can increase the risk of metabolic disorders and long-term health problems. Choose snacks that contain natural sugar from fruit.
2. Choose natural and minimally processed ingredients
Choose snacks that use natural ingredients and minimal processing. Processed snacks often contain added ingredients such as unhealthy preservatives, colors or artificial flavors.
For example, choose added raw or roasted nuts without salt or sugar, as well as fresh fruit over packaged juices or dried fruit that contain added sugar.
3. Pay attention to portion sizes
Healthy snacks must also be consumed in the right portions. Eating too much, even if the snack is healthy, can cause an increase in unwanted calories. Use the right amount, such as a handful of nuts or a serving of fruit.
4. Choose snacks that contain balanced nutrition
Ideally, healthy snacks should contain a combination of carbohydrates, protein and healthy fats. For example, yogurt with pieces of fresh fruit and a few nuts, or pieces of fresh vegetables.
5. Snacks that contain vitamins and minerals
Choose snacks that are rich in vitamins and minerals, such as fruit, vegetables, or whole grains that contain many important nutrients. Fresh fruits and vegetables are a good source of vitamins and antioxidants, which can help the body fight free radicals and maintain healthy skin and immune system.
6. Pay attention to protein sources
If you choose snacks that contain protein, make sure the protein source is healthy. Choose protein from natural sources such as nuts, seeds, eggs, or low-fat dairy products. Avoid snacks that contain protein from sources high in fat or foods (for example, processed meat such as sausage or ham).
7. Avoid snacks with added sweeteners
Many snacks contain added sweeteners, such as refined sugar or artificial sweeteners. Excessive sugar can increase the risk of heart disease, type 2 diabetes and dental problems. Choose snacks that contain natural sweeteners, such as honey or stevia, or better yet, choose snacks that contain no added sweeteners at all.
8. Fermented Foods
Snacks such as yogurt, kefir, or kimchi contain probiotics which are good for digestive health. Probiotics support the balance of good bacteria in the gut and improve the body’s immune system.
9. Pay attention to consumption time
Choose snacks that suit your body’s needs at a certain time. For example, in the morning or afternoon, choose snacks that provide energy, such as fruit, nuts, or whole wheat bread. In the afternoon, choose lighter snacks, such as vegetables or yogurt.
10. Adequate Hydration
Healthy snacks must also pay attention to the body’s hydration needs. Apart from consuming snacks, make sure you drink enough water. Sometimes, hunger can be caused by dehydration, so make sure your body is well hydrated.
By paying attention to these factors, you can choose snacks that are not only delicious, but also provide optimal health benefits for the body. (Z-3)
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