TUGAS MAKALAH NUTRASETIKA

Disusun Oleh : Komang Ayu Nopitasari (108114008) Rita Della Valentini (108114012) Rotua Winata Nopelia Silitonga (108114013) Francisca Devi Permata (108114015) Paulina Ambarsari Mawar N. H. (108114019)

FAKULTAS FARMASI UNIVERSITAS SANATA DHARMA YOGYAKARTA 2012

BRIEF CONTENTS

BAB I INTRODUCE

Every day, several times a day, you make food choices that influence your bodys health for better or worse. Each days choices may benefit or harm your health only a little, but when these choices are repeated over years and decades, the rewards or consequences become major. That being the case, close attention to good eating habits now can bring health benefits later. Conversely, carelessness about food choices from youth on can be a major contributor to many todays most prevalent chronic disease of later life, including heart disease and cancer. Of course, some people will become come ill or die young no matter what choices they make, and others will live long lives despite making poor choices. For the large majority, however, the food choices they make each and every day will benefit or impair their health in proportion to the wisdom of those choices. Although, most people realize that food habits affect their health, they often choose foods for other reasons. After all, foods bring to the table a variety of pleasure, traditions, and associations as well as nourishment. The challenge then, is to combine favorite foods and fun times with a nutritionally balanced diet.

RUMUSAN MASALAH
1. What is the importance of having breakfast ? 2. What is oat meals ? 3. Is Oat meals really good for breakfast ?

PURPOSE
The expected benefits of writing this paper in addition to fulfilling the task of the lecturers Courses, also aims to provide science input for all audiences in general and especially for individual writers can further develop so that the future of nutrition science to improve human well-being.

Bab II Isi

A. What is the importance of having breakfast ?

What to eat for breakfast? Probably, most of you believe that drinking sweet tea or coffee in the morning is enough to initiate the activity. In fact, there is also a thought that has consumed the same portion of the solids. "Actually, breakfast is ideal not just any food entering the body. Its composition must include all of the nutrients: carbohydrates, fats, proteins, fruits and vegetables, " Oats are processed by steaming or kiln-drying before de-hulling. The resultant groats can be cut to produce a coarse meal, which is steamed , then rolled to make oat flakes or granulated to produce a fine oat meal. Oats are generally eaten as a breakfast cereal ( porridge or muesli ). Consumption of oat bran became popular because of the cholesterol lowering properties of its soluble fibre. However, the amounts usually consumed often have only a minor effect. When we wake up in the morning, for the majority of us, our body and brain have been without food for around 10 - 12 hours and for children it may be longer. Our bodies must be fuelled several times each day so that we function efficiently and carry out our daily tasks as best we can. In the morning, after many hours without food, it is essential to refuel in order to provide the necessary nutrients and energy to get us through the first part of the day. After a good night's sleep and with an empty stomach in the morning, it makes sense that the best way to start the day and to energize and revitalize your body, is with a filling, nutritious and healthy breakfast that will keep you satiated until the next meal. Our body needs a healthy breakfast packed full of vitamins and nutrients whilst also providing energy and fuel for the brain. It is from our brain that messages are sent to other parts of the body to get them moving and working well. If our brain

is not fed, it will act in a slow and sluggish manner, which will impact greatly on the rest of our body. The brain requires glucose or blood sugar to provide it with energy to function, whilst the muscles of our body need glucose to activate them and get the body working physically. To work and feel well, our blood sugar levels must be maintained at a certain level. After long periods without food, our blood sugar levels fall, causing tiredness and irritability amongst other symptoms that occur when you need food. The best types of foods to be eaten at breakfast are complex carbohydrates such as whole grains including oats, rye bread and millet together with a small amount of dried fruit and freshly squeezed juice.

These foods have a low GI (glycaemic index), which means that they release glucose steadily and slowly into the bloodstream, unlike the unhealthier breakfast choices mentioned earlier. Consequently, these foods will keep you fuller for longer, prevent unhealthy snacking, keep energy levels steady without dipping and provide you with essential vitamins and minerals that may be missed at other meals.

Many people like to consume some form of protein in the morning, as protein balances blood sugar levels and recent studies have also proven that concentration levels are enhanced if some form of protein in consumed during the breakfast meal.

Excellent sources of protein, which can be incorporated into the breakfast meal are eggs, fish, nuts and seeds. Eggs are a particularly rich source of choline (B vitamin), which the body converts into acetyl-choline, a neurotransmitter found in the brain. Studies show that adults and children who eat breakfast in the morning perform better at school and at work. It is proven that with breakfast, concentration and memory improve, mental performance and problem-solving ability is better and learning ability is increased. Not only this but studies generally prove that most people who eat breakfast manage their weight better, are not obese or overweight, have lower levels of cholesterol, which means they are less likely to suffer from heart disease and are generally in better health overall, not to mention in better mood.

In children, their concentration and productivity at school is better and they are more creative, interested and alert. http://www.helpwithcooking.com/healthyeating/breakfast-guide.html

Eating a Healthy Breakfast Breakfast should include protein and plenty of fiber; the combination will help satisfy your hunger and will keep you feeling full until lunch time. The protein can come from low-fat meat, eggs, nuts or dairy products. High-fiber foods include fruits, vegetables and whole grains. A healthy breakfast doesn't need to be extravagant or take a long time to prepare. Try something simple like a hard boiled egg, whole grain toast and 100% fruit juice. And there's nothing wrong with a bowl of whole-grain cereal with berries and low-fat milk. Hot cereal is the best choice for breakfast , but there are several brands of cold cereal on the market that are high in fiber and low in sugar. Oatmeal is a favorite hot cereal. Try a seven grain cereal and experiment with different grains such as millet, brown rice, quinoa, corn grits for a variety. Try cooking grains in a crock pot overnight and its already the next morning. Or cook up a large batch and re-heat the next day. Make your own granola. Add a high fiber cereal to your favorite low fiber cereal. Gradually increase the amount of the high fiber cereal and decrease the amount of the low fiber cereal. For example, if you like cornflakes, add Wheat Chex to the cornflakes. Each morning add a little more Wheat Chex and a little less Cornflakes.

CHOOSE: High fiber, ready to eat cereals and whole grain breads. --Choose a cereal with at least 3-5 grams of fiber per serving. --Choose cereal that have 5 grams or less of sugar per serving. Remember 4 grams of sugar=1 teaspoon. --Choose bread with at least 2 grams of dietary fiber per slice.

(http://www.beyondthebend.com/health/breakfast.htm) The disadvantages of not having breakfast If you deprive your body of food in the morning you may find that you feel tired, dizzy and irritable and that your concentration is poor. It may take you longer to carry out tasks or you just might not feel up to anything mentally strenuous let alone physical. You will probably find yourself snapping at people unintentionally, especially if under stress and you will no doubt soon start to feel pangs of hunger as the morning wears on. If you don't eat anything in the morning, you will most likely find yourself craving something sweet to eat, as your body cries out for a quick fix to boost energy levels. If you are at work and it is not yet time for lunch, this is one of the moments when you may find yourself reaching for something very unhealthy such as a chocolate bar, croissant, cream cake or other unhealthy snacks. For those who are watching their weight, this is disastrous. It is also possible that you may become so hungry that you grab twice as many unhealthy snacks to eat before lunch or even end up eating all of your packed lunch by 11.30 am. The disadvantages of not eating an adequate breakfast People who start the day with a strong, sweet cup of coffee and a croissant, Danish pastry or bowl of sugar-loaded cereal, may think that because they have eaten something, that they are starting the day well, and providing their body and brain with a good start to the morning. They may also wonder why, their energy boost doesn't last very long and why they are ravenous mid-morning even after having consumed breakfast first thing.

This is because although they did make time to have breakfast, their breakfast choice was very poor. Caffeine, as we all know, gives you instant energy and many people feel that they cannot start the morning or even go through the day without at least several

shots! In actual fact, caffeine produces adrenaline, which sends some of the body's stored glucose to the brain. Cereals high in sugar have very little nutritional value. When eaten their high amounts of sugar are released almost immediately into the bloodstream (sugar fix) and provide an instant energy boost.

B. What is oat meals ?

The Oat (Avena sativa) is a species of cereal grain, and the seeds of this plant. They are used for food for people, and also as fodder for animals, especially poultry and horses. Oat straw is used as animal bedding and also sometimes used as animal feed. Oats are often served as a porridge made from crushed oats or oatmeal, and are also baked into cookies. As oat flour or oatmeal, they are also used in a variety of other baked goods and cold cereals, and as an ingredient in muesli and granola. Oats may also be consumed raw, and cookies with raw oats are quickly becoming popular. Oatmeal is a product made by processing oats. In North America, oatmeal means any crushed oats, rolled oats, or cut oats used in recipes such as oatmeal cookies. The porridge made from this is also called oatmeal or oatmeal cereal. However in other parts of the English-speaking world, oatmeal means coarsely ground oats (cf cornmeal, wheatmeal, peasemeal, etc.).

http://health.learninginfo.org/benefits-oatmeal.htm Eating a bowl of oatmeal each morning is the perfect way to start your day off right. This article will explain the six benefits of eating oatmeal and ways to make it taste delicious. First off, the oatmeal discussed here is not the instant kind that comes in the different flavors these are full of sugar. The real stuff is the plain oat flakes from Quaker Oats or a similar brand. The benefits of oatmeal are due to the fact that it's made from oats and oats are a good source of both soluble and insoluble fiber.

According to the American Cancer Society: 1. Insoluble fiber's cancer-fighting properties are due to the fact that it attacks certain bile acids, reducing their toxicity. 2. Soluble fiber may reduce LDL cholesterol without lowering HDL cholesterol. LDL is bad; HDL is good. 3. Soluble fiber slows down the digestion of starch. This may be beneficial to diabetics because, when you slow down the digestion of starch, you avoid the sharp rises in your blood sugar level that usually occur following a meal. 4. It has been found that those who eat more oats are less likely to develop heart disease, a disease that is currently widespread in the United States. 5. 6. The phytochemicals in oat may also have cancer-fighting properties. Oats are a good source of many nutrients including vitamin E, zinc, selenium, copper, iron, manganese and magnesium. Oats are also a good source of protein. The difference between insoluble and soluble fiber, besides the foods that they come from, is what they do in your body. Insoluble fiber's main role is that it makes stools heavier and speeds their passage through the gut, relieving constipation. Soluble fiber breaks down as it passes through the digestive tract, forming a gel that traps some substances related to high cholesterol, thus reducing the absorption of cholesterol into the bloodstream. Oatmeal has a pretty bland taste, which makes it hard for the average person to consume every morning. Here are ways you can make it taste better. Oatmeal has a pretty bland taste, which makes it hard for the average person to consume every morning. Here are ways you can make it taste better. 1. Make the oatmeal with milk instead of water. This will also add calcium and more protein. 2. Add Stevia powder to the oatmeal. It will naturally sweeten up the taste without adding sugar.

3. Stir in your favorite-flavored protein powder to it after it's been cooked. This gives the oatmeal a pretty good taste plus it adds protein. Combine this with using milk and you'll have a meal that is high in fiber, calcium and protein! 4. Add fruit such as blueberries to the oatmeal. You should aim to eat roughly 1 cooked cup of oatmeal each morning for optimal health benefits. And play around with the above preparation suggestions until you find a taste that you fall in love with. http://health.learninginfo.org/benefitsoatmeal.htm

C. Is Oat meals really good for breakfast ?

Breakfast is something important to start your day. With the breakfast, you will have to do your activities. However, keep in mind is what you eat as your breakfast menu. If youre eating foods that are too much, then you will become drowsiness while doing the activity in your workplace. Oatmeal or porridge oats are recommended to be your breakfast menu. Why oatmeal or porridge oats? Maybe thats become your question now. Oatmeal is a healthy food and not just a usual source of carbohydrate. Only with a half cup of oatmeal has provided 130 calories and 5 grams of fiber a healthy heart. Fibers can maintain a healthy body and can help lower cholesterol and body. Well get good nutrition, vitamin E, vitamin B, iron, manganese, selenium, zinc, magnesium, and protein from the oatmeal. By eating 70 grams of oatmeal every day with a routine, then the cholesterol will be tied and removed from the body. Furthermore, oatmeal can fight cancer, heart disease, constipation, diabetes, skin care and very good for your diet. Oatmeal or porridge oats have a pretty bland flavor that makes a lot of people do not like to eat it. For that you must process the oatmeal to enhance the flavor and make the oatmeal into a delicious wheat. The most widely used by much people is to add milk to oatmeal. This will add protein and more calcium in your body. You can also add low-calorie sugar or with a mixture of fruits, vegetables, and nuts. http://www.lunafitnessoftempe.com/five-benefits-oatmeal-breakfast

Beside that, Oatmeal is the perfect food for all ages, and it helps to keep you fit and fine. There are many benefits of oatmeal to add good heath and strength to your body. These foods contain fibrous materials to give proper digestion and control oil and cholesterol in your body. The other benefits of oatmeal are, is a natural exfoliating agent and keeps your body fit and fine. For people who are heath conscious, this is the perfect food for them to keep them trim and fit. Oatmeal has good source of vitamins and other natural fibers to give good health. If you want to have a good digestion, the oatmeal is the perfect food filled with natural supplements. There are many benefits of oatmeal to give you proper diet combined with healthy nutrients for your body. The oatmeal is the perfect food, which you can have any time with your normal breakfast, lunch or dinner. The presence of dietary fiber gives rich contents to the oatmeal, and help to maintain you weight of the body. There are high benefits of oatmeal when it comes to maintain the body weight. Regular intake of oatmeal, will help you to have reduce obesity and other weight problems. Now you already know the benefits of eating oatmeal or oatmeal every morning. Begin to change your breakfast foods such as meat with a heart healthy bowl of oatmeal every morning to get a healthy body and heart every day. http://healthprivatecare.com/benefits-of-oatmeal/

NUTRITIONAL INFORMATION Serving Size Serving Size per package Amount per serving Total energy Energy from fat Energy from saturated fat Total fat Saturated fat Monounsaturated fat Polyunsaturated fat Trans fatty acid Cholesterol Protein Total Carbohydrate Dietary fiber Soluble fiber Insoluble fiber Sodium Ferum Magnesium Zinc 35 g 6

140 kkal 30 kkal 5 kkal 3.5 g 0.5 g 1.5 g 1g 0g 0 mg 5g 20 g 4g 1g 2g 0 mg 1.4 mg 45.5 mg 1 mg % AKG* 5% 4%

0% 8% 7% 14 %

0% 6% 15 % 8%

*Percent daily values are based on a 2000 calorie diet Your daily values may be higher or lower depending on your calorie needs.

BAB III PENUTUP

A. KESIMPULAN
Breakfast is very important to start the activity as it provides energy and fuel for the brain through nutrition. A healthy breakfast should contain protein, fiber, vitamins and low in sugar. Oat meals that are the product of grain - wheat grains contain nutrients that are extrapolations at breakfast that is low in sugar and high in fiber. Thus, oat meals is one of a healthy breakfast menu.

B. REFERENCES
Whitney, Eleanor N., 2002, Understanding Nutrition, ninth edition, ,Thomson Wadsworth, Singapore

Wildam, Robert E. C., 2007, Nutraceuticals and Functional Foods, second edition, CRC Press, USA

Linder, Maria C.,1991, Nutritional Biochemistry and Metabolism, second edition, Prentice Hall International Inc., USA

Mann, J and A.Stewart Truswell, 2007, Essentials of Human Nutrition, third edition, 355, Oxford University Press

http://health.learninginfo.org/benefits-oatmeal.htm, accessed on February 25, 2012, at 10 pm

http://www.beyondthebend.com/health/breakfast.htm, accessed on February 25, 2012, at 11 pm

http://health.learninginfo.org/benefits-oatmeal.htm, accessed on February 25, 2012, at 11 pm