Health Improving

Can Fruit and Vegetable Prevent Obesity?

17:31LPM Campus

photo by daadeedaa23@gmail.com

Written by: Fathimah Nurul ‘Aziz, Nutrition 2015.

lpmcampus.ukm.ums.ac.id- (05/01)Who does not know fast food? Fast food is a type of food that can be prepared quickly and easily. Fast food does not only sold in restaurant or convention center, but also in simple food stalls, such as fried food.

Student often choose fast food as snack before meal. Fast food is known to contain high fat and sugar, which will cause obesity if we consume it excessively.

Obesity can be caused by several things, such as genetic factor, lack of physical activity, poor diet, and lack of fruit and vegetable consumption.

High level of stress, smoking, alcohol consumption, and eating while watching TV or playing gadget also play a big role on causing obesity. However, how does obesity happen?

photo by daadeedaa23@gmail.com

Before we jumped to the explanation about how it happens, we need to understand what obesity is. Obesity is a condition where someone has more fat in his body than the standard.

Obesity occurs when our energy intake is unbalance with energy we use for activity. Excess remnant energy in the body will be stored as fat. The more your energy intake without being used, the more body fat you will stored.

Someone who already has obesity in the very young age will have bigger risk to be an obese in adult. Based on Riset Kesehatan Dasar (RISKESDAS) 2013, 7.3% adolescent (16-18 years old) in Indonesia is overweight. 

The research also explains that 15.4% of adult populations in Indonesia are obese. Obesity among male adult is 19.7%, and female adult is 32.9%. Unfortunately, Indonesian’s perception says that fat-person reflects a prosperous life.

However, it is totally wrong. Obesity is not a good thing. Obesity should be worried, because obesity can cause non-contagious disease such as diabetes mellitus type 2, high blood pressure (hypertension), stroke, heart disease, and even death.
photo by daadeedaa23@gmail.com

One thing that can be done to prevent obesity is eating more fruit and vegetable. Why? It is  because fruit and vegetable contain dietary fiber that play an important role to control body weight. Dietary fiber is a complex carbohydrate that difficult to digest by human intestine, so the dietary fiber digestion is done by intestine bacteria fermentation.

Dietary fiber that difficult to digest will give longer satiety because dietary fiber takes longer time to be excreted from the body. This longer satiety can will make us have lower intention to eat another food, so we will have a chance to reduce eating high fat and sugar food.

Fat absorption also can be reduced by dietary fiber because dietary fiber can bind the fat and pass through the small intestine (where the nutrition absorption happen) to the colon, and then excrete it with feces. In addition, dietary fiber can promote digestion so it can prevent us from constipation and colon cancer.

Based on Angka Kecukupan Gizi (AKG) Indonesia, daily recommendation of dietary fiber for male adolescent to adult is around 30-38 grams, while for female is around 28-32 grams. Quoted from www.dietitians.ca, the following table will show you the fruit and vegetables which are the sources of dietary fiber.

Food
Serving Size
Dietary fiber (gram)



Spinach, cooked
125 ml (1/2 cup)
2,3-3,7
Broccoli, fresh or frozen, cooked
125 ml (1/2 cup)
2,0-2,3
French beans, cooked
125 ml (1/2 cup)
8,8
Corn, fresh or frozen, cooked
125 ml (1/2 cup)
1,7
Peas, cooked
125 ml (1/2 cup)
3,7-5,6
Cauliflower, cooked
125 ml (1/2 cup)
1,5-2,6
Potato, with skin, cooked
125 ml (1/2 cup)
4,3
Sweet potato, cooked
1 medium
3,8
Carrot, cooked
125 ml (1/2 cup)
2,2



Avocado
½ fruit
6,7
Apple, with skin
1  medium
3,5
Starfruit
1 medium
2,5
Guava
1 fruit
4,9
Orange
1 fruit
2,3-3,6
Persimmon
1 fruit
6,0
Raisin
60 ml (1/4 cup)
2,5
Kiwi
1 large
2,7
Passion fruit
2 fruit
3,7
Pear, with skin
1 medium
5,3
Papaya
½ fruit
2,6
Banana
1  medium
2,1
Bread fruit
125 ml (1/2 cup)
5,7






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