POTATO

    Potato (Solanum tuberosum L.) is a plant of the Solanaceae tribes that have stem edible tubers. Potato tubers has now become one of the important staple food in Europe although in ancient times imported from South America. Based on history, the potato comes from the valley-valley plateau in Chile, Peru, and Mexico. This potato was introduced by the Spanish from Peru to Europe since the year 1565. Since then, the potato spread to other countries including Indonesia.

    Potato is one source of carbohydrate substitute for rice that has long been used as a diet for people who have complaints symptoms of diabetes. Potatoes are very good to eat because it contains vitamins and minerals that are good for the body but there are some ways that should be considered in processing potatoes. The first method is by sauteing and the second method is steaming. The method can prevent damage to the nutrients in potatoes and this method is more healthy.

    In 100 grams of potatoes (source: USDA) contain energy 70 Kcal, carbohydrates 15.90 g, protein 1.89 g, fat 0:10 g, cholesterol 0 mg, fiber 2.5 g, Folic 18 mcg, niacin 1149 mg, pantothenic acid 0.279 mg, pyridoxine 0239 mg , riboflavin 0.038 mg, thiamin 0081 mg, vitamin A IU 7, vitamin C 11.4 mg, vitamin K 2.9 mcg, sodium 6 mg, potassium 455 mg, calcium 10 mg, Iron 0.73 mg, magnesium 22 mg, manganese 0141 mg, phosphorus 61 mg, zinc 0:33 mg.

    Some benefit of potato is help digestion and prevent diabetes. Fibers contained in the potato starch can help digestion in the gut and fibers can also help keep blood sugar levels to remain normal. Potatoes can maintain bone health, the content of iron, calcium, phosphorus, magnesium, and zinc are present in potatoes is the perfect combination to build bone strength. Potatoes contain an anti-cancer compounds, antioxidant flavonoids, quercetin on potatoes have anti-cancer compound. Potatoes can treat facial acne, the steps is potatoes cut in thin slices and then washed. Potato slices stick to the facial acne. Lift when potatoes are grayish. Can be used when you want to sleep nights.

  

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ALMOND NUT

   Almond nuts are nuts that do not grow in Indonesia, but grow in areas such as the middle east Saudi Arabia, Lebanon, Turkey, Jordan, Syria, and others. The beans are usually sold at a pastry shop or supermarket and expensive. These beans can be processed as a garnish a cake, almond milk or snack at leisure. Almond is one of high nutritious peanut, so that good for growth of children. There are two types of almonds, the sweet almond and bitter almond. Typically, almond sweet to eat, and bitter almonds to make almond oil, which is used to add flavor to food.

    In 100 grams of almonds contains nutrients that are good for health and beauty: energy 578 kcal, oil content 49%, omega 9 62%, omega 3, omega 6 24%, acid palmiat 6%, carbohydrates 26 %, fiber 12%, sugar 6.3%, starch 0.7%, vitamin E 24 mg / 100 gr, folat acid, magnesium, fiber, essential amino acids, vitamin B, Calcium, Potassium, Phosphorus, vitamin B6, vitamin C, Substance iron, vegetable fats, unsaturated fats, high antioxidant, Phenylalanine, Biotin.

    Some benefit of almond nut is lowering bad bholesterol levels (LDL). Almonds are rich in unsaturated fats, unsaturated fats are beneficial for lowering LDL and raising HDL. Research conducted by the American Association heart health, found that consumption of almonds every day can lower bad cholesterol by 15 percent. Cholesterol levels were lowered depending on the number of times of almonds into the body. If consumed 7 grams of almonds can reduce LDL levels as much as 1 percent and multiples of 7 grams can lower LDL levels even more. Maintain healthy heart, magnesium contained in almonds are beneficial to smooth and improve blood flow to the heart, control the movement of oxygen along with nutrients to the heart and throughout the body. Unsaturated fats in almonds are also beneficial for maintaining a healthy heart, the high Vitamin E can prevent inflammation of the arteries and arterial damage. Good for digestion, high fiber in the almonds are beneficial to prevent constipation and colon cleansing. Strengthen bones, almonds are rich in phosphorus and calcium. Both substances or nutrients are beneficial for health and bone density. Magnesium and potassium are also useful for creating a solid and strong bones. Nourish and soften the skin, Almond has been made into oil contains vitamin E, minerals and essential fatty acids are good for improving skin health, and to prevent skin damage caused by UV exposure that attacks the skin.

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BLACK RICE

    Black rice is a rice types of the species Oryza sativa L., some of the which are Glutinous rice. This is a local rice varieties that contain most excellent pigment, unlike white rice or rice other colors. Black rice has a good flavor and aroma with a specific and unique appearance. When cooked, appeared flavor and a pleasant aroma to the black rice. In the black rice, aleurone and endospermia produce anthocyanin at high levels so that the color purple rice becomes concentrated near black. This rice has better nutritions than white rice.

    Research published in the Journal of Nutrition in 2008 suggested that extracts from black rice can prevent atherosclerosis (clogged arteries cause heart attacks) and lower triglyceride levels. Nutrient contents in 100 gr black rice is Energy 351 kcal, 8 gr protein, 1.3 gr fat, 76.9 gr carbohydrates, 20.1 gr fiber, vitamins B1, B3, B6, vitamin E, manganese, phosphorus, 15.52 ppm iron, antioxidants anthocyanins (which give a purple-black color on rice), amino acids and essential fat acids. The outer part is what makes black rice takes longer when cooked.

    Some benefit of black rice high antioxidants. The black color is caused by the content of flavonoid pigment called anthocyanin, the pigment in plants that serve as a powerful antioxidant. Anthocyanin content was researched as a medicine for heart disease, diabetes, alzheimer's and cancer. Have complex carbohydrates, the content of complex carbohydrates make us full longer. A study in the British Journal of Nutrition found that eating complex carbohydrates can make us full for hours and also eat less than 320 calories per day. The content of nutrients in complex carbohydrates black rice is 75.5% starch, amylose 22.9%, anthocyanin 393.9 ppm, 51.5% amylopectin and beta-carotene 804 mg. Low calories and lower cholesterol levels, black rice has lesser calories than white rice. 351 kcal calorie black rice and white rice 357 kcal. Effects of anthocyanins which are very much in the black rice, make extracts from black rice capable of lowering cholesterol levels in the blood. High fiber and good for digestion, the fiber content in black rice is 20.1 grams per 100 grams. Compare with the white rice that is only 0.2 grams. Obviously the advantages of fiber black rice is beyond doubt.

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EDAMAME

    Edamame are soybeans that come from Japan and into the category of vegetables. In Japan, edamame including tropical plants and used as a vegetable and health snacks. For most people in Indonesia, edamame may still less well known. This soybean is usually eaten or cooked into soups or consumed as a snack that tastes delicious and tasty. Edamame soybeans are harvested when ripe is only 80 percent. Differences edamame with other types of soybean seeds are bigger, smoother texture, taste sweeter and easier to digest. Edamame can be boiled with a little salt until tender and served as a snack.

    Edamame contains complete protein and high quality compared to most other plants. As a source of soy lecithin, 9 essential amino acids, vitamin E, a high content of isoflavones and saponins are powerful anti-oxidants, a high content of unsaturated fats, high in fiber, calcium, vitamins, minerals and no cholesterol. Additionally, edamame have folic acid, manganese, sucrose, vitamin B1, B2, B3, B5, B6 and C and iron levels on edamame almost equivalent to iron in 4 ounces of grilled chicken breast.

    Some benefit of edamame is reduce levels of bad cholesterol (LDL) in the body. LDL is known as bad cholesterol because it often leads to a buildup of cholesterol plaque in the arterial wall. While HDL cholesterol is known as good, as it works to clean up cholesterol in the arterial wall and bring it back circumspection where cholesterol is broken down and excreted. The content in soy lecithin is dissolving cholesterol in the blood, so there is no blockage in the artery walls. Preventing diabetes mellitus, diabetes mellitus occurs because the body lacks insulin; resulting in abnormalities of the metabolism of carbohydrates, protein, fat, water, and electrolytes. Edamame contains amino acids glycine and arginine amino acid that is capable of maintaining the balance of the hormone insulin. 
    Inhibit menopause and prevent osteoporosis, the cessation of menstrual cycle in menopausal women is strongly influenced by the hormone estrogen produced by the ovaries glands. Therefore, the isoflavones in edamame as fito estrogens from plants shown to inhibit menopause and its content of vitamin E is beneficial maintain the balance of hormones that slow the occurrence of menopause. Besides being able to inhibit Menopause, isoflavones could prevent osteoporosis by stimulating osteoblastic process through estrogen receptor activity. Diet program, high fiber content as well as the levels of good cholesterol (HDL) high in edamame able to reduce fat in the body but also balanced with physical exercise. Prevent cancer, isoflavones is currently investigated for its potential to prevent and resolve to many other health problems. Mechanism known as anti-cancer activity of isoflavones are anti-estrogens, inhibits the activity of cancer-causing enzymes, anti-oxidant activity and enhance immune function cells. Studies of epidemiology and laboratory have shown that soy consumption can reduce the risk of developing several types of cancer, including cancers of the breast, prostate and colon cancer.

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RED BEAN

    Red bean is a kind of nuts with the scientific name Vigna angularis larger than the mung beans are used in Indonesian cuisine, such as red bean soup and krecek chili fries. These beans can also be used a mixture of cake or paste filling, so it can be healthier and beans is known by the name of Azuki in Japan. In Japan, these beans are usually processed into red bean paste as filling of dorayaki. To cook dried red beans, First rinse red bean, then remove any stones or damaged beans, then soak overnight in cold water. In the morning changing the soaking water and bring to a boil and cook until the beans are cooked, usually between 15 minutes and 1 hour, depending on the type of bean. 100 grams of red beans contain 346 kcal of energy, protein 23.4 g, fat 1.8 g, carbohydrates 59.8 g, 83 mg calcium, phosphorus 403 mg, 7 mg of iron, vitamin A, vitamin B1, vitamin C, iron, folic acid, antioxidant and high fiber.

    Some benefit of red bean is one of vegetable protein source. Red beans contain complete protein, with all kinds of amino acids necessary for good nutrition. In contrast to meat, nuts lower in fat and cholesterol-free. when the body benefits derived protein red beans, also supports heart health of soluble fiber provided by these beans. Controlling blood sugar levels, the fiber in beans helps lower blood cholesterol levels by helping push cholesterol, through the digestive tract before the body absorb it. Red beans have a low glycemic index, so the beans can be a healthy choice for diabetics or for those who want to control blood sugar levels. Good for digestion, red beans have fiber content much like green beans. The fiber content is very helpful digestion occurs in the intestine. Fiber helps bowel movement always runs well. Finally, this could lead to a good thing in the smooth bowel movements and can lower the risk of colon cancer symptoms. One of natural antioxidants source, the red bean antioxidant levels high enough, so that the red beans can prevent cells from damage and accelerate the regeneration of dead cells caused by free radicals in the body. Based on a survey of the US Department of Agriculture, which is an amazing result that red beans have high antioxidant and exceed the quality of the antioxidants contained in fruits other.

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MUNG BEANS

    Mung bean (Vigna radiata) is a kind of legumes are well known in the tropics. This plant has many benefits, especially as a source of vegetable protein is high. Mung beans boiled until soft and eaten as porridge, dumplings contents, the contents Steamed Bun, or eaten immediately. Mung beans when boiled long enough to be broken and the starch contained in the seeds will come out and thickens, becomes a kind of porridge. Mung bean sprouts or taoge is very popular vegetable in East Asia and Southeast Asia. The mung beans can also be processed into flour called hunkue flour, used in making pastries.

    The nutritional content of mung beans are high protein, carbohydrate, fiber, iron, calcium and phosphorus that are useful to strengthen bones and fat is an unsaturated fatty acid. Mung beans fat consists of 73% unsaturated fatty acids and 27% saturated fatty acids, so it is important to maintain a healthy heart. The mung beans also contain vitamin C, A, B1, folic acid, riboflavin, B6, thiamine, niacin and pantothenic

    Some benefit of mung beans is lower weight. Mung beans good for those who are in a diet program. High in fiber and low in saturated fat. For pregnant women and fetuses, based study protein content in mung beans very useful for cell growth. Women who during pregnancy diligently consume mung beans usually have babies with dense hair. Prevent diabetes, the mung beans are one of the foods that have a low glycemic index, which means good consumption for people with diabetes. foods that have a low glycemic load could slow the rise of blood sugar in the body. Strengthen bones, calcium and phosphorus in mung beans can maintain strong bones and teeth. Including helping the growth of bones and teeth in children and prevent osteoporosis in adults. Rich in fiber, mung beans have a high fiber content of 4.1 grams per 100 grams. Fiber content is in the green beans will be able to fullfill the needs of fiber until 30%. Curing anemia, iron content in mung beans can cure anemia and is one of the foods that have a very high iron content.

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SOYBEAN

    Soybean is a leguminous plant that became the basis of many food ingredients from East Asia such as tempeh, soy sauce, soy bean milk, soy bean flour, tauco, tofu, and snack. Soybean is the main source of vegetable protein and vegetable oil. The world's major producer of soy are the United States despite the new soy cultivated by people outside Asia after 1910.  in 100 grams of soybean containing 286 kcal of energy, 30.2 g protein, 15.6 g fat, 30.1 g carbohydrates, 4.9 g fiber, 196 mg calcium, phosphorus 506 mg, 6.9 grams of iron, vitamin A, B, C, lecithin,fitoestrogen, and isoflavon.

    Soy beans seed into pieces two, leather-wrapped seeds and no endosperm tissue. Dry soybean seed will germinate when obtaining adequate water. Soy sprouts including epigeous, that is pieces of seed appeared above ground. Soybeans have a taproot that form the roots of branches that grow sideways (horizontal) not far from the surface. Soybean stem has a height of 30-100 cm. The stem can form a 3-6 branches, but if the distance between plant is very tight, the branch is reduced, even unbranched. Each flower has a tool soybean male and female tool and pollination occurs when the petals are still closed. Shape of Soybean fruit is pod that is capable of producing 100-250 pods. Soybean pods hairy and has yellow or gray colour.

    Some benefit of soybean is one of the best sources of vegetable protein is very high and can increase the body's metabolic functions. Program diet, soybeans can be used to lower weight because it is included in a healthier vegetable protein than animal protein. Prevention of cancer, soybean contains antioxidants so good for reducing the risk of various cancers. Antioxidants are also useful to neutralize free radicals. Maintain healthy heart, soybean actually have a fat content, but not saturated fats, foods that contain unsaturated fats will help lower cholesterol excess. Prevent osteoporosis, high calcium content and the content of phytoestrogens make soy as a food for strong bones. Good for digestion, the fiber content in soybeans helps digestion in the intestines, so that preventing constipation. Fiber content also helps control blood sugar levels. Contain folic acid which is good for the brain growth of the baby or fetus in pregnant women.

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PURPLE SWEET POTATO

    Purple sweet potato (Ipomoea batatas L.) is a kind of cultivated plants. Parts used are the roots that form tubers with high levels of nutrients (carbohydrate) is high. In Africa, the tubers of sweet potatoes to be one important staple food source. In Asia, besides utilized tubers, young leaves of sweet potato is also made of vegetables. There is also a sweet potato which is used as an ornamental plant because of the beauty of the leaves.

    Purple sweet potato is better known as a food ingredient that can be processed into various types of savory foods such as cakes, drinks, chips, ice cream and others. This potato contains no fat at all so that the food is safe when consumed by all people from children to the elder. Even sweet potatoes are also safe to eat children as young as 6 months as a food supplement for breastfeeding because of the high fiber content can help digestion.

    Some benefit of purple sweet potato is source of antioxidants. Purple sweet potato have anthocyanins compounds that are useful as an antioxidant that will neutralize the adverse effects of air pollution. Easy to digest, fiber content which can resolve many problems of constipation because it is good for the digestion of the body. Good source of complex carbohydrates for diet, this potato has 112 calories with no fat and no cholesterol. This potato has Glycemix Index (GI) which is lower than bread and rice. GI indicates how quickly these foods raise blood sugar in the body. Due to these potatoes have a low GI, it is suitable to be consumed people with diabetes mellitus. Source of vitamin A, high content of vitamin A can maintain eye health. vitamin A content is supported because there are lots of beta-carotene. in the body, beta-carotene is converted into vitamin A and provides 200% daily vitamin A in the body. Prevent cancer, beta-carotene, vitamin C and vitamin E can act as anti-oxidants that prevent the growth of cancer cells.

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MILKFISH

    Milkfish (Chanos Chanos) is a popular food fish in Southeast Asia. This fish is the only extant species in the tribe Chanidae. They live in the Indian Ocean and the Pacific Ocean and tend to be clustered around the shores and islands with coral reefs. Fish that newly hatched young and living at sea for 2-3 weeks, then move to the mangrove swamps brackish water, and sometimes salty lakes. The new milkfish back into the sea if already mature and can reproduce. Milkfish favored as a food because it tastes savory, meat flavor neutral (not as salty as sea trout) and not easily destroyed when cooked. From the price, milkfish including fish upper middle class. Milkfish weakness is twofold: meat 'spines' and sometimes smell 'mud' / 'land'. 

    Spines are actually bone. These spines interfere with the enjoyment in eating meat. This can be overcome by the use of pressure cooker (presto or autoclaving) within a certain time, so that it becomes soft spines and can be destroyed if chewed. The smell of mud on a lot of experience on milkfish which taken from the pond. Milkfish reared in cages rarely smelled. The cause of the symptoms of the smell of mud are some Cyanobacteria, particularly from the genus Oscillatoria, Symloca, and Lyngbia, which produces geosmin. If the fish living in the rich geosmin or eating plankton, the meat will taste the soil. The smell of the mud can be overcome at least two ways. The first way is to keep the fish for 7-14 days in the water to flow freely biosmin before sale. The second way is by treatment with certain acid.

    Some benefit of milkfish is 3 ounces of cooked milkfish contains 162 calories, 22.4 g protein, 7.3 g fat, 2.9 g saturated fat, 78 mg sodium and 57 mg of cholesterol. Milkfish provide 116% of vitamin B, namely 12, 44% of niacin, 24% vitamin B6, and 15 percent of pantothenic acid, riboflavin, folic acid, and vitamin A. The Food and Nutrition Board of the Institute of Medicine recommends for adults to frequently consume them. 3 ounce of milkfish provides 25% of phosphorus and selenium, also contains other minerals are calcium, iron, kalium and zinc. Phosphorus is an essential mineral that is an integral part of oxygenation of red blood cells, while selenium is essential for the thyroid gland and immune function. Milkfish contains 9% of the total fat, Although milkfish contain more fat but that is 60% of it is monounsaturated fat which is healthy for the heart, including omega-3 fatty acids.

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TILAPIA FISH

    Tilapia is a kind of freshwater fish consumption. This fish came from Africa, eastern Africa to be exact, in 1969, and has now become a popular pet fish in the pools of fresh water in Indonesia as well as pests in every river and lake in Indonesia. The scientific name is Oreochromis niloticus, and in English is known as Nile Tilapia. A medium sized fish, can reach a total length of about 30 cm or more.

    Dorsal fin (dorsal pinnae) with 16-17 spines (sharp) and 11-15 radius (soft spines); and anal fins (pinnae analyst) with 3 spines and 8-11 fingers. Body colored black or gray, with some transverse dark bands (stripes) are increasingly blurred in adult fish. Striped tail erect, 7-12 pieces. Throat, pectoral, pelvic fins, tail fins and dorsal fin tip with red or red (or yellow) when the breeding season. There was a line at the literalists linea truncus tool function is to balance the fish while swimming. Tilapia is also very appreciated for the quality of beneficial nutrients, such as vitamins, minerals, and protein. This fish have Calories (128 kcal), total fat (3 mg), saturated fat (1 mg), Unsaturated fat (2 mg), vitamin B12 (1.86 mcg), cholesterol (57 mg), phosphorus (204.00 mg), Selenium (54.40 mcg), protein (26 mg), niacin (4.74 mg), potassium (380 mg).

    Some benefit of tilapia is keeping healthy heart, omega 3 fatty acids may help reduce the occurrence of atherosclerosis, heart attack, and stroke. Potassium contained in tilapia is to reduce blood pressure. Preventing prostate cancer, tilapia has very high levels of selenium. The study showed that selenium intake is associated with a reduced risk of prostate cancer. Selenium is known for its ability to reduce free radical activity in the body, thereby reducing the possibility of oxidative stress in every organ system, and mutation of healthy cells to become cancerous. Improve Brain health and intelligence, the content of omega 3 fatty acids contained in fish tilapia helps boost brain power and neurological function. Prevent Aging, intake of more than 20% of selenium each day in tilapia, very good for maintaining healthy skin, and stop the cell damage caused by free radicals. This will reduce wrinkles, dark spots premature aging.

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GURAME FISH

    Gurame (Osphronemus gouramy) is a species of freshwater fish are popular and liked as a food fish in Southeast Asia and South Asia. Wide and flat fish with a body length of 2 times the height of the body; total body length (with tail fins) can reach 1,000 mm. Pelvic fins with fingers short first form of thorns and second fingers of similar length flexible whip. Dorsal fin (dorsal) 11-14 (fingers hard or thorn) and 12-14 (fingers soft); while the anal fin (anal) 10-11 and 20-23. The young fish has a pointed snout, with 8-10 transverse band (stripe) in the body. If growing up these colors fade, and the head of the fish will swell irregularly.

    Gurame has a protein content as much as 19%. This result is much higher than other types of fish such as catfish, tilapia fish and goldfish. Moreover, the content of essential amino acids produced quite large. In addition to protein, the content of other nutrients contained in gurame is fat which amounted to 2.2%. These results are rated higher than goldfish only have a content of 2% and 0.49% parrotfish. Not only that, gurame also has other essential ingredients such as vitamins and other macronutrients and micronutrients.

    Some benefit of gurame is gurame have omega 3 fatty acids which is very much because it has a lot amount of meat as well. According to research that children who were given nutritional fish oil or fatty acids derived from fish able to trigger the development of brain cells and intelligence. Children will easily remember new things. Gurame can prevent coronary heart disease and high blood pressure due to high cholesterol such as lard beef, ribs, and others. Therefore, it needs replacement foods have complete nutrition but low in cholesterol such as gurame that has a high protein but low in fat which is 55 mg / 10 gr. Gurame can help muscle growth due to the very high protein content and very good for the growth of children. Accelerate the healing of wounds because protein in freshwater fish used by the body as an element of fibrinogen and thromboplastin. Its function is to assist blood clotting in case of injury. When you fall and get hurt, then the blood will come out of the skin. therefore, the body needs the blood clotting system to stop the wound. Here thromboplastin function works. Thereafter, fibrinogen helps to form new tissue as a replacement for damaged tissue.

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CATFISH

    Catfish is a species widely farmed for consumption purposes. Not only in Asia, this fish is also consumed in the countries of Africa, Europe and America East. Although the quality and taste of catfish from various countries may be different, but the fish is touted to have a lot of the nutrients that are beneficial to health. Each 100 grams of catfish contains an energy of 229 kilocalories. The protein content of catfish with a portion of the approximately 18 grams, about 8 grams carbohydrates, 0.7 grams of fiber and 13 grams of fat. Catfish also contain a variety of vitamins and minerals such as vitamin C, vitamin A, vitamin B complex, as well as calcium, magnesium, phosphorus, potassium, sodium, and zinc. Catfish are also rich in vitamin D. Most catfish are sold in the market is a catfish of the Clarias species Batrachus L, because it contains more meat.

    Some benefit of catfish is catfish can be a source of high protein, which is about 20%. Catfish in the protein contained all the essential amino acids lysine, methionine and leucine with a higher protein content when compared to the protein in milk and meat. You need to know that almost 80% of freshwater fish ashore protein with cystine and methionine levels were high. Leucine is useful to assist the process of growth in children, is also useful for the formation and muscle reshuffle. Lysine helps the growth of children, were in the process of treatment of herpes needed lysine which will be the framework for niacin. The content of phosphorus in catfish, which reached 168 mg / 100 g proved to be higher than those found in eggs that only 100 mg. Phosphorus is useful to give strength and energy in the metabolism of fats and starches, into supporting healthy gums and teeth, helps the synthesis of DNA, as well as helping the absorption / use of calcium phosphorus is also more needed for pregnant women because it is useful for bone formation in the fetus. Comparison of kalium and natrium in catfish, which reached 24.5: 1 is also quite high so it is good for cardio health and your blood vessels. Low fat and high Omega 3, the fat contained in the fat catfish is simple nature, namely triglycerides are neutral. The fat is in the abdomen, especially in the lower part of the fish's body and found in fish liver.

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MACKEREL FISH

    Mackerel is a common name for a group of fish belonging to the genus Scomberomorus, Scombridae tribe. Bodied mackerel elongated, flattened passable strong on the sides, bare scales except on the lateral side. Tapered muzzle, with a wide mouth and sharp teeth and strong upper and lower jaws. Snout length (snout length) shorter than the rest of the back of the head. Dorsal fin in two files, which is ahead by 13-22 of fingers (thorn). Dorsal fin and anal fin followed by many additional small fins. A study has shown that in 100 grams of meat mackerel contained 21.5 g protein, 109 kcal of energy, fatty acid 2.6 g and 2.9 g mineral deposits.

    Some benefit of mackerel is cure urinary tract disorders, Mackerel fish offal is not thrown away because it can be used to cure urinary tract. But must be careful, because the liver mackerel fish must be intact and fresh. But the heart mackerel are only allowed for people aged 20-40 years. For seniors this way is considered risky because they have to be eaten raw. The content of protein and other substances that are high enough result of this treatment is not possible for everyone. Helps cure skin diseases, The fins of mackerel is also beneficial to cure skin diseases such as eczema, itching and festering sores, scabies sores and the like. how boiled mackerel fish fin to the cooking water by half, then add the betel leaf decoction to remove the odor, then drunk. Help lower the risk of cardiovascular disease. Omega 3 found in fish, mackerel are very good to help lower blood pressure, reduce blood clotting, and can nourish the heart. Improve brain function, Mackerel has good protein content, so it can help improve children's intelligence. In addition, mackerel also contain omega-3 fatty acids are good for improving our brain function. Useful for pregnancy, The mineral content of AA and DHA in fish, mackerel is very beneficial for the pregnancy because it can amplify the fetal brain, strengthen the development of the fetus at birth. With the addition of these mineral intake, the baby will grow and develop properly.

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RED SNAPPER FISH

    Red snapper has a red colored scales. These fish occupy the highest number in the kind of snapper are commonly found in the waters of Indonesia Sea. This fish is also one of the favorites of anglers fish in Indonesia. Choose red snapper that has a smooth surface, shiny and the gills are still red. snapper fillet fresh meat looks white and spongy and avoid if it smells fishy.

    Some benefit of red snapper is sources of selenium, red snapper weighing 3 ounces contains 32.5 mg of the mineral. And selenium is important for preventing the oxidation of fat and antioxidant effective when combined with vitamin E. Sources of phosphorus, Phosphorus is very useful for health and bone density and alkaline in the body that are often required for systems of the body that is too acidic. Source of protein, Red snapper contains 33% of the recommended daily value of protein. In 3 ounces red snapper contained 17.4 mg of protein needed to produce energy, hormones, enzymes, and antibodies. Red snapper contain complete protein containing essential amino acids. Contains vitamin A, vitamin D, and omega 3 fatty acids which is very good for the intelligence of baby and children who are still growing.

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SARDINE FISH

    Sardines are small fish, and classified into groups of oily fish, belonging to the family Clupeidae fish. Commonly known as sardines canned fish and it is widely marketed as canned sardines. Some species under the most popular sardines are sardines sardina, Sardinop, sardinella, etc. These fish are found in the Atlantic Ocean, the Pacific Ocean and the Mediterranean Sea. According to a report, in recent years, sardine is one of the biggest of fish harvested worldwide.

    In a fish canning factory, sardines that have been caught fishing boat washed at the factory, then the head removed, and the fish is cooked. Sardines cooked in hot oil or heated in a tin with hot steam. After that, a fish which has been in the cans immersed in a mixture of oil-containing seasoning. In a study in the sardines are rich in vitamins and minerals. One serving of sardines has been able to meet 13% of vitamin B, 25 percent of niacin, and 150% of vitamin B12. Sardines are also rich in minerals phosphorus, calcium, sodium, iron, and selenium as sardines can be eaten down to the bone. Sardines are one of the natural sources of omega-3 fatty acids, vitamin D, calcium, and protein.

    Some benefit of sardine is prevent heart disease, prevent blood clots, can strengthen bones, sardine fish oil can boost the immune system and good for growth children, insulin resistance, antioxidants, rich in protein.

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SALMON FISH

    Salmon is a fish of the family Salmonidae, one of oily fish species that live in the Atlantic Ocean and the Pacific Ocean. Fish is rich in benefits and nutritional value very much. Salmon meat is naturally generally reddish orange color, although there are some examples of white fleshed wild salmon.

    Natural color of salmon from pigments carotenoids, especially astaxanthin also Canthaxanthin in the flesh. Wild salmon get these carotenoids from eating other small shellfish. Because farmed salmon do not get natural feed and meat pale, astaxanthin and canthaxanthin are added to give color to the meat, and attract customers. This alternative is obtained from the extract of red yeast and shrimp.

    Some benefit of salmon is omega-3 fatty acids in salmon may help lower cholesterol. bad cholesterol (LDL) and increase good cholesterol (HDL). Besides omega 3 can maintain heart health, reducing the risk of stroke, it is important for infant brain and eye development during pregnancy, improving the pattern of blood lipids, improve blood vessel function, reduce the risk of several mental disorders such as Alzheimer's disease and depression, improve brain function and intelligence. Protein in salmon easy for to digest and absorb into the body. Proteins are also referred to as the amino acid, is essential for the health of the whole body.

Salmon is a source of food containing amino acid that is essential for the body. Salmon has also vitamin A, vitamin D, vitamin B6, and vitamin E.

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TUNA FISH

    Tuna has a lot of nutrients that are good for health. Low in calories, but it has a high protein is good for the brain. All of these benefits come from the omega 3 polyunsaturated fat known as omega 3, which is abundant in oily fish including tuna. Although the benefits are many but still should be noted that many tuna fish that contain mercury. This is due to the polluted sea water would be harmful to the fetus and baby. Tuna that has a physical yellow has a lower mercury content than white or albacore tuna. For pregnant women are advised to consume no more than 6 ounces of tuna 'white' per week.

    Some benefit of tuna is body protein source. Prevent high blood pressure, studies have shown that meat or foods such as tuna, which contain omega-3 fatty acid that helps keep blood pressure stable. Lower trigleserida  levels, triglycerides in the bloodstream indicates the amount of fat to be processed. If you have high triglyceride levels, you may also got the high low-density lipoprotein (LDL), or "bad" cholesterol, and low levels of high-density lipoproteins (HDL). Sources of vitamin B. Good for the heart. omega-3 fatty acids in tuna improve heart health by improving the Heart Rate Variability (HRV). Omega-3 fatty acids also protect the heart from abnormal heart rhythms that can be fatal. Source of selenium, an antioxidant that helps boost the immune system Humans.

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WHOLE WHEAT

    Wheat 'whole' is the wheat grain has three parts can be consumed. When it will be processed to produce "white" such as white flour, which used only the middle of the wheat. The outside and inside discarded. Therefore, Whole Wheat contains more nutrients than refined wheat. So experts recommend whole grains more nutrients than refined wheat in food. 
    The three parts are endosperm is the largest part of the grain cereals. Its main components are carbohydrates. He is a backup in which young plants alive until he developed root system. endosperm part of wheat is milled to make white flour. Germ is embrio or plant organs which is the beginning of a new plant. Germ in whole-wheat flour; White flour does not contain germ. Bran is the outer part of the grain. The skin protects the seed. Wheat bran is rich in fiber. Whole wheat contains the skin, whereas white flour does not contain the skin.

    Some benefit of whole wheat are reduce the risk of some diseases, such as obesity, heart disease, diabetes, and some types of cancer. Improve intestinal health by helping to keep the process of digestion and defecation. Wheat also can maintain the existence of good bacteria in the gut. Eating wheat is often referred to as one of the ways to make the body more healthy. Contains whole grains that are rich in nutrients, such as protein, fiber, B vitamins, antioxidants, and minerals magnesium, zinc, and iron.

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RED RICE

    Red rice is often used as a healthy diet to lose weight and for diabetics and red rice belong to the kind of staple foods containing carbohydrates in it. White rice does have taste better than brown rice however, red rice contain good nutrients better than white rice. Red rice takes longer to cook, as well as less comfortable if eaten because harder than white rice. That's probably what makes red rice less demand by the public as daily food. Red rice has many nutritions than white rice, because it contains a substance known as anthocyanin.
    Grain consists of three parts, the outer layer (husk), layer of the epidermis, and seeds (rice). A good process to separate the chaff and grain is coarsely ground, because this does not much damage to the content of essential nutrients. A glass of mashed red rice contains 216.45 calories, 88% (daily value) of the mineral manganese, 27% selenium, 21% magnesium, 18.8% of the amino acid tryptophan, 3.5 grams of fiber (white rice contains less than 1 gram) and the protein is 2-5% higher than white rice. It also contains alpha-linolenic fatty acids, iron, vitamin B complex, and vitamin A.
    Some benefit of red rice is can prevent the risk of colon cancer because it contains more higher phenol content than white rice. The high content of dietary fiber will also help the digestive system and colon. Red rice can prevent heart disease and lowers bad cholesterol (LDL) due to the high fiber content. The essential oils contained in red rice can also help lower cholesterol levels. Red rice can be used for a diet program because it has a low glycemic index (GI), diet in low glikemiks index and high fiber foods can make blood glucose levels stable. Red rice can prevent constipation because it is high in soluble fiber, which helps digestion and disposal. This type of soluble fiber give more fluids into the intestine, so that bowel movements is smoother.

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