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| Choosing smart snacks |
Many of us who like to snack while certain times. Apparently the habit of snacking is not all bad.According to Prof. Dr. Made Astaman from Institute Pertanian Bogor (IPB), snacking can be a good habit as long as we choose snack smart.
Indonesia is the third country in the world that people consume a lot of snack-after China and Japan. Small food sales increased from 11% (2007) to 15% (2008). A lot of snacks on the market an average of many contain fat, sugar and / or sodium. This type of snack food category with the value entered indeksglikemi (IG) high. And the snacks should be avoided by patients with type 1 and 2 diabetes, hypertension, hyperlipidemia (excess fat), kidney problems, cancer and obesity.
IG is the carbohydrate content in foods, which can raise the body's blood sugar levels with a value between 0-100. Based on research by Prof.. Dr. Made Astawan with the MOH and the Ministry of Agriculture, categorize snacks on the market as foods with low GI (<55),> 70).
Snack bar snack of soy flour and dry fruits considered a low GI (high protein and fiber, sugars and low starch digestibility). Chocolates including low-medium class IG; biscuits are classified. But the chocolate wafers, potato chips, and croissants are among the high IG.
When eating foods with low GI, carbohydrate into glucose change occurs slowly and gradually, so that the peaks / fluctuations in blood sugar levels will be low. It's good for diabetes, who need to maintain stable blood sugar levels. In addition, because digested slowly will postpone hunger or satiety for longer, hence the low-GI foods were good for people who are overweight.
Not that high-GI foods were not good. As long as used appropriately, it will be useful. High-GI foods were well used to restore the condition of the body after excessive physical activity, or when fasting. For sportsmen, the increase in blood sugar levels quickly needed to immediately be processed into energy. So also with children who are still in a period of growth and development.
For those who are dieting, snacks and can hold your hunger until lunchtime the truth. While this may seem more reasonable, to avoid the deposition of fat. However, snacks can be a good choice to fill the stomach when hungry perch. Only, you need to carefully choose the right kind of snack.
Various types of food can you eat when dieting is nuts, seeds, yogurt, cheese, fruits, and vegetables. If you want to consume dairy products, choose low-fat (low fat).
Another example of an ideal snack you can enjoy the carrots, raw vegetables, stalks celery, one cup of chocolate pudding (fat free), crackers, granola, cottage cheese, popcorn, juice, vegetables, grapes, cantaloupe, blueberries, yogurt, and soy beans.
For snacks complex, you can try this fun recipe. First of all, spread ricotta chese on top of a cake made of rice, add fruit strawberry on it or any other piece of fruit. This menu can be enjoyed when you are hungry.
Source : info-sehat.com
