Macronutrients – The foundation for health

Macronutrients – The foundation for health

Our bodies require various nutrients to function properly. Among them, macronutrients play a crucial role in providing energy, building, and maintaining vital functions.

1. Carbohydrates:

– Main roles:

– Provide the primary energy source for the body (4kcalo/1g).

– Participate in cell structure.

– Components of enzymes and hormones.

– Requirement: 50-60% of the diet.

– Characteristics: The most important energy source, utilized by all cells, particularly brain and blood cells.

2. Fats (Lipids):

– Main roles:

– Provide and store energy (9kcalo/1g).

– Absorb and metabolize fat-soluble vitamins (A, D, E, K).

– Raw material for forming nerve cells.

– Raw material for producing steroid hormones (sex hormones, adrenal gland hormones).

– Requirement: Varies with age, children require more fat than adults.

– Infants: 50%

– Adults: 15-25%

3. Protein:

– Main roles:

– Cell structure.

– Components of immune factors.

– Components of enzymes.

– Provide energy when the body lacks energy from carbohydrates (1g=4 kcalo).

– Requirement: 10-15% of the diet, mainly for cell structure. However, protein is considered a “dirty” energy source because the nitrogen oxidation process produces NH3, which is toxic to the liver and kidneys.

4. Major Minerals:

– Classification:

– Alkaline: Na, K, Ca, Mg.

– Acidic: S, Cl, P.

5. Fiber:

– Main roles:

– Regulate bowel movement.

– Prevent constipation.

– Regulate fat absorption.

– Daily requirement: 30g/day.

– Classification:

– Soluble: gum, oligosaccharide.

– Insoluble: cellulose.

6. Water:

– Main roles:

– Dissolve and transport nutrients.

– Regulate body temperature.

– Participate in chemical reactions in the body.

Summary:

There are 6 macronutrients, including 4 energy-producing substances (carbohydrates, proteins, fats, alcohol – not classified as a nutrient) and 2 non-energy-producing substances (water, fiber, major minerals). Providing sufficient and balanced macronutrients is a prerequisite for a healthy body and well-rounded development.