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How do we manage our diet ?

Before we could have well-managed diet, we should know how the body digest the nutrition. As we know before, there are three important macronutrients that can affect our health, carbohydrates, proteins and lipids. These three important compounds have their own function. But they have different pathways in the body.

Carbohydrates are the main source of our body energy. Carbohydrates as an energy source are stored in the muscle as glycogen. When we have activity that require spontaneous energy, these energy is obtained from glycogen. We could say that glycogen is a fast acting energy source. But if we have an longer activity, these glycogen is not enough to be a source of energy. We will obtain energy from breaking down proteins from the body tissues.

How much protein needed in a person's daily diet is determined in large part by overall energy intake, as well as by the body's need for nitrogen and essential amino acids. Physical activity and exertion as well as enhanced muscular mass increase the need for protein. Requirements are also greater during childhood for growth and development, during pregnancy or lactation in order to nourish a baby, or when the body needs to recover from malnutrition or trauma or after an operation.

On the other side, lipids are the best source of calorie. When we consume too little lipids, we could synthesize from carbohydrates and proteins. If we consume too many lipids, the body will store the lipids in adipose tissue. In the way, it will increase the fatty acids in blood. It require more energy to convert lipids in adipose tissue to be an energy sources that breaking down proteins from the body tissues or consuming glycogen in the muscle.

How do we manage our diet ? These several points could be a guide for you.

• We have to consume enough carbohydrates as our body activities needs. The recommended dietary intakes for carbohydrates is about 40-60% of our food calories.

• We have to consume high proteins diets. Becareful when we consume too little carbohydrates, it will lead to protein malnutrition if we don’t consume enough protein. The recommended dietary intakes for proteins is about 10-35% of our food calories.

• We have to consume saturated fats as low as we can but we have to consume enough polyunsaturated fats.

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