Column in 'Love Wise' #2 (januari
HIV/AIDS and nutrition in the
Welcome in this second edition
of "Nutrition in the picture". Why do we eat
and what is the function of food for our body? These
questions form the basis for the composition of a healthy
diet and will be discussed in the column of this month.
You are what you eat
statement is actually right. Our body is built up of
the components we also find in the food we eat. Food
exist of different components; carbohydrates, fats,
proteins, minerals and vitamins. These components serve
the body for growth, energy, body repair, maintenance
and protection. Most of the food we eat contains of
a mixture of this components. But based on their function,
they can be divided in different food groups.
The components in our food, which provide energy, are
carbohydrates (sugar and starch) and fats. Food energy
is measured in calories and provides the body with fuel
so it can keep running. Energy is needed for all body
functions including the maintenance of body temperature,
the movement of our muscles and the action of our organs.
When the energy in our diet is not enough, the energy
from the body stores will be used. The energy stores
in the body are body fat and muscles and using these
stores leads to weight loss. Weight loss is a warning
signal for increasing the amount of energy in the diet.
Carbohydrates provide less than half the calories provided
by fat, which is a rich source of energy.
Energy foods like starchy foods (plantain, cassava,
yam, sweet potato), cereals (corn, rice millet, sorghum,
wheat), sugar and fatty foods (oil groundnuts, oilseeds).
Muscles, organs and many other substances that make
our immune system are all made of proteins. In case
of sickness, the intake of energy is probably not enough
to cover the bodys needs. The body will use their
own proteins (muscles) to make up the lack of energy.
As a consequence, the proteins cannot be used for maintenance
of our muscles and keeping the immune system working.
To stay healthy, to fight against infection and to maintain
body weight a right amount of proteins in combination
with enough enery should be eaten.
Protein rich-foods are legumes (beans, peas and groundnuts)
and meat, fish, eggs and milk.
Vitamins and minerals are the ingredients of our food
we need for the control of several body processes including
for a good immune system. There are several vitamins
and minerals and all have their own specific function.
In case of sickness the need for vitamins and minerals
is increased. Most of the time a diet that provides
enough energy and exists of a variety of foods contains
enough vitamins and minerals. But in case of sickness
the need for vitamins and minerals is increased and
a multivitamin supplement on daily basis is advisable
to prevent a lack of these nutrients.
Protecting foods are fresh vegetables and fruits
like dark green leaves, oranged coloured fruits and
vegetables and citrus fruits.
Although many people dont think of it, water is
one of the most important parts of the diet. The body
uses water for most of the body processes (including
the regulation of our temperature and the elimination
of waste) and every day we need at least 1,5 liter of
water to replace it. In case of diarrhea, fever, sweating
more water should be taken to prevent dehydration.
Foods, which contain water, are any drinks (pure
water, tea, juice, milk, minerals) and foods (soup,
Healthy eating means eating
a variety of foods
no single food is perfect. To
prepare a balanced meal, food from each group should
be added to make a balanced meal. But besides eating
for physical reason
foods also provide enjoyment
and pleasure. Therefore
a balanced meal is only
perfect when it is adjusted to somebodys taste,
likes and dislikes, medical situation and other circumstances.
the topic "Healthy
eating" will be continued and practical advises
will be given.
RECIPE OF THE MONTH
Npo To Po To
Recipe for 4 persons
6 small coco yams or 4 middle
size coco yams
6-8 green peppers
2 pieces garlic
1 small piece ginger
1 cube Magi, Royco or any other brand
Dried or smoked fish (any type can be used)
1 tin tomatos
1 ladle of red oil
Peal the coco yams and cut them
into pieces. Boil the coco yams in twice amount of water
till the coco yam is soft. Add pounded pepper, garlic
and ginger together with the cube. Clean the fish from
bones cut it into pieces and add it. Add the tin tomatos
and stir it all together. Cook the coco yam mixture
for 2 minutes. Chop the onion and tomato and add these
together with the red oil. Stir it all together and
cook it for an other 2 minutes.
Every vegetable like cabbage,
carrots, green beans or shallot can be added to make
this recipe healthier.