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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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