Food Contains Carbohydrates

For most of Indonesia's population, rice is the staple food that is always eaten every day. Rice is needed as a carbohydrate ingredient that helps the body get energy. In addition to rice, there are other foods that also contain carbohydrates that are also the staple food of most other Indonesian residents. You can try this carbohydrate alternative as a substitute for rice.

How much Carbohydrate Rice?
The content of carbohydrates contained in rice is a simple carbohydrate that easily decomposes into sugar in the body. Better carbohydrates are longer-lasting complex carbohydrates, which will keep you full longer. Carbohydrate needs of adults are generally 1000 grams per day.
If you want to try alternative carbohydrates besides rice, some foods that contain carbohydrates are:

• Corn
Corn is the staple food for Madura and Nusa Tenggara Timur. The sweet taste makes many people love it. It has the content of folic acid and fiber that is good for the body. In certain areas, corn is made into corn rice. In a practical way you can try to eat it by boiling or burning.

• Sago
Sago is a staple food for residents in the Maluku region or Papua. Ordinary sago plants grow in swamp areas in eastern Indonesia and rarely found in Western Indonesia. The shape is like a powder that will then be processed. East Indonesia society is processing sago into a form like a sticky porridge called papeda which is usually eaten with yellow sauce fish.

• Cassava
Cassava is also one of the staple foods in Indonesia. The roots of this plant can be a filling food. Usually served with made into tiwul, fried or boiled.

• Sweet potatoes
Similar to cassava, yams are also the roots of plants that contain carbohydrates. Common types of sweet potatoes are orange and purple sweet potatoes. Sweet orange contains beta carotene which will be vitamin A and can prevent cancer. While purple yam has a beautiful color that can be used as a natural dye. Sweet purple is good for preventing clogging of blood vessels and has antioxidant content. There are several ways to cook sweet potato that is by frying, steamed, or made as a cake.

• Potatoes
Potatoes contain carbohydrates with lower calories so commonly used for diet programs. Usual fries served with sanding steak or other food. The way of processing can be done by burning, boiled and then pounded commonly known as mossed potatoes. Potatoes are easily combined with vegetables or side dishes.

• Oats
Oats come from wheat and have benefits to lower body cholesterol. Can be easily found in instant form and commonly used as a food alternative in the morning. Usually served by brewed or boiled for a while to resemble porridge. Another way is to add it in a cake or bread.

• Pasta
Spaghetti, fettuccini, fusilli, cocciolini or macaroni are some of the common pasta forms we encounter. Pasta is actually derived from wheat flour which is processed and produces dry form that is diverse. Usually processed by baking, boiled and then added sauce like bolognaise or carbonara.

Type of Carbohydrate
Carbohydrates themselves can be distinguished into simple carbohydrates and complex carbohydrates. By consuming complex carbohydrates, your results will feel fuller slower because the glucose-breaking process is slower. Complex carbohydrates are characterized by low GI (glycemic index). The lower the glycemic index means the more complex the carbohydrate.
Included in the low GI category are carbohydrates from pasta, corn, boiled cassava, and oats. At a moderate level there is sweet potato, baked potato with skin, brown rice. High GI is in white rice and skinless potatoes without skin.
Knowing the types of carbohydrates can help you diet, to feel full longer to help your diet. It also makes you careful by reducing carbohydrates in the rice if you are already eating foods containing carbohydrates on the sidelines of the main meal.
Research shows that a diet rich in fiber and complex carbohydrates can lead to longevity, reduced risk of cancer, reduced risk of heart disease, reduced risk of diabetes, reduced risk of gastrointestinal disorders, and overall health improvement.
In addition, eating carbohydrates other than rice such as corn, cassava, sweet potatoes, potatoes, oats and to pasta, can be an alternative so as not to become monotonous.

Reference:

Almatsier, S.2010. Prinsip Dasar Ilmu Gizi.Jakarta : Gramedia

Poedjiadi,Anna.2006.Dasar-Dasar Biokimia.Jakarta : Universitas Indonesia

Schumm,Dorothy E.1993.Intisari Biokimia.Jakarta : Binarupa Aksara

L.Achadi, Endang. 2007. Gizi dan Kesehatan Masyarakat. Jakarta: Rajawali Pers