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

body’s health for better or worse. Each day’s 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 today’s 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/healthy-

eating/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 it’s 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. The phytochemicals in oat may also have cancer-fighting properties.

6. 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/benefits-

oatmeal.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 you’re 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 that’s 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.

We’ll 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 35 gServing Size per package 6

Amount per servingTotal energy 140 kkalEnergy from fat 30 kkalEnergy from saturated fat 5 kkal % AKG*Total fat 3.5 g 5 %Saturated fat 0.5 g 4 %Monounsaturated fat 1.5 gPolyunsaturated fat 1 gTrans fatty acid 0 gCholesterol 0 mg 0 %Protein 5 g 8 %Total Carbohydrate 20 g 7 %Dietary fiber 4 g 14 %Soluble fiber 1 gInsoluble fiber 2 gSodium 0 mg 0 %Ferum 1.4 mg 6 %Magnesium 45.5 mg 15 %Zinc 1 mg 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