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KOMPAS.com - Besides macro nutritions (carbohydrate, protein, and fat) we also need micro nutritions (vitamins and minerals), some of which come from vegetables and fruits. Vegetables and fruits can fulfill our body's need for fibre.
To get the most benefit from vegetables, ideally one should consume 400 gr per day. How can you tell if you've had enough vegetables?
According to Wied Harry Apriadji, consultant for nutrition and healthy cooking, the easy way to find out about this is to notice your defecating based on these five indicators:
1. Pooping everyday
2. Being able to defecate automatically (without much straining)
3. Done in two minutes
4. You feel that it's completely finished afterward
5. Your feces floats
If those indicators are fulfilled then it's safe to say that you've consumed enough fruits and vegetables everyday. It's possible that some people might think they've had enough vegetables, but their bodies disagree and they don't get those good indicators above.
Please remember that your daily vegetable consumption should also consist of three colours: green, orange, and white. For example: soup with beans (green), carrots (orange), and mustard leaves (white). Consuming only one color everyday is still not enough.
Green vegetables have side effects?
Some even say that consuming green vegetables everyday might cause excessive uric acid. Is that true? "It's wrong," Wied confirmed.
It's possible that some people already suffer excessive uric acid, but not because of green vegetables. It's true that green vegetables contain purin, which has been accused of raising the uric acid level in the body, but the purin content in green vegetables is insignificant and can't raise the uric acid level by much.
Another opinion is that green vegetables consumed in large quantities could cause constipation. "That's also wrong," Wied debunked the myth.
The constipation occurs if the daily vegetable consumption isn't balanced with enough liquid. Vegetables in general are high in fibre, and if this isn't balanced with water it will harden and cause constipation.
"It's not the vegetables (causing this), but the lack of liquid consumption."
To get the most benefit from vegetables, ideally one should consume 400 gr per day. How can you tell if you've had enough vegetables?
According to Wied Harry Apriadji, consultant for nutrition and healthy cooking, the easy way to find out about this is to notice your defecating based on these five indicators:
1. Pooping everyday
2. Being able to defecate automatically (without much straining)
3. Done in two minutes
4. You feel that it's completely finished afterward
5. Your feces floats
If those indicators are fulfilled then it's safe to say that you've consumed enough fruits and vegetables everyday. It's possible that some people might think they've had enough vegetables, but their bodies disagree and they don't get those good indicators above.
Please remember that your daily vegetable consumption should also consist of three colours: green, orange, and white. For example: soup with beans (green), carrots (orange), and mustard leaves (white). Consuming only one color everyday is still not enough.
Green vegetables have side effects?
Some even say that consuming green vegetables everyday might cause excessive uric acid. Is that true? "It's wrong," Wied confirmed.
It's possible that some people already suffer excessive uric acid, but not because of green vegetables. It's true that green vegetables contain purin, which has been accused of raising the uric acid level in the body, but the purin content in green vegetables is insignificant and can't raise the uric acid level by much.
Another opinion is that green vegetables consumed in large quantities could cause constipation. "That's also wrong," Wied debunked the myth.
The constipation occurs if the daily vegetable consumption isn't balanced with enough liquid. Vegetables in general are high in fibre, and if this isn't balanced with water it will harden and cause constipation.
"It's not the vegetables (causing this), but the lack of liquid consumption."
(Marfuah Panji Astuti/Tabloid Nakita/C17-09)
