The humble Nasi Lemak

May 21, 2023 0 Comments

What are the components of a balanced and nutritious meal? According to health experts, a healthy meal would have the following elements:

Proteins:

Proteins are the building blocks for healthy muscles, skin, and hair. They also contribute to normal chemical reactions within your body. Meats are complete sources of protein containing all nine essential amino acids necessary for human health. No vegetable provides all the required essential amino acids; so you need to eat a combination of vegetables in order to get them.

Carbohydrates:

Carbohydrates are a primary source of energy. They fall into two categories: simple carbohydrates, which digest quickly; and complex carbohydrates, which are digested slowly. Simple carbohydrate sources include fruits, sugars, white rice, and flour. Complex carbohydrates are found in green or starchy vegetables, whole grains, beans, and lentils. Dietary fiber is another form of carbohydrate that the body cannot digest. Although most carbohydrates are broken down into sugar molecules, fiber cannot be broken down and instead passes through the body undigested. However, it does help regulate the body’s use of sugars, which helps control hunger and blood sugar.

fats:

Fats have a double-edged reputation. Despite the general belief that fat is bad for you, a fat-free diet would kill you! Your body requires fat to synthesize fat-soluble vitamins, such as vitamin D. Fats are divided into saturated and unsaturated fats (they include monounsaturated and polyunsaturated fats). Nuts, olives, and avocados are sources of monounsaturated fats. Fish and shellfish are primary sources of polyunsaturated fats. Too much saturated fat, found in butter, cheese, and red meat, can be bad for your health. Saturated fat intake should be limited to no more than 16 grams per day, while trans fats (unsaturated fats designed to have the stable characteristics of saturated fats) should be avoided.

Vitamins and minerals:

Many vitamins are essential for health and examples include vitamins A, B complex, C, D, E, K and folic acid. Vitamin deficiency can cause osteoporosis, scurvy, a weakened immune system, premature aging, and even certain types of cancer. Excessive consumption of a vitamin can also lead to serious toxicity, such as vitamin B-6 or vitamin A. Many fruits and vegetables are high in vitamins. Minerals such as calcium, iron, zinc, iodine and chromium are essential for human health. Deficiencies can result in serious health conditions, such as brittle bones and poor blood oxygenation. Like vitamins, mineral overdose can lead to life-threatening conditions; an overdose of potassium can cause inadequate kidney function. Minerals are found in a variety of foods, including dairy and meat products.

Water:

The most underrated element in a healthy diet. The human body is made up of between 60 and 70 percent water. As such, water is critical to maintaining proper bodily functions.

Nasi lemak, with all its unhealthy connotations, surprisingly provides the essential components of a balanced meal. Proteins, carbohydrates, fats, vitamins and minerals are found in the humble Nasi Lemak.

The original version of a Nasi Lemak would normally have the following items: rice cooked in coconut milk, a sambal (cooked mixed chili and onion), fried anchovies (Ikan Bilis), hard-boiled egg, and sliced ​​cucumbers.

While it’s true that egg yolks are high in cholesterol, eggs also contain nutrients that may help reduce the risk of heart disease, such as protein, vitamins B12 and D, riboflavin, and folate. Recent research has shown that moderate egg consumption (up to one a day) does not increase the risk of heart disease in healthy people and can be part of a healthy diet (1. Hu FB, Stampfer MJ, Rimm EB, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA. 1999; 281:1387-94. 2. Fernández ML. Dietary cholesterol provided by eggs and plasmatic lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006; 9 :8-12.) Anchovies (Ikan Bilis) are also a source of protein, calcium and iron.

Rice is a good source of carbohydrates and, to a lesser extent, protein. White rice is highly refined, polished, and stripped of its bran (seed coat) and germ (embryo). This is done to increase its cooking quality, shelf life, and flavor, but unfortunately, it comes at the cost of reduced nutritional value. Brown rice is an intact whole grain, containing both the bran and the germ. For this reason, brown rice contains more fiber than white rice. Being the most nutritious parts of the grain, the bran and germ are rich in fiber and various vitamins, minerals and antioxidants. White rice can cause unhealthy spikes in blood sugar, making it unsuitable for diabetics. So, for a healthier alternative, choose brown rice.

The use of coconut milk (Santan) has been the main subject of controversy when it comes to Nasi Lemak. Coconuts do contain saturated fat, but the fat they provide is mostly in the form of medium-chain saturated fatty acids (MCFAs), in particular, one called lauric acid. It is converted in the body to a highly beneficial compound called monolaurin, an antiviral and antibacterial that destroys a wide variety of disease-causing organisms. It is now thought that consuming coconut milk may help protect the body from infections and viruses.

Cucumbers are a good source of insoluble fiber, which doesn’t dissolve in water, and can help food move through your digestive system, promoting regularity and helping prevent constipation. It is a good source of potassium and has high amounts of vitamin K.

There you go. Nasi Lemak’s controversial reputation is unfounded. Apart from its nutritional values, the generous use of chili in your Nasi lemak Sambal has other benefits as well. According to an article published August 4, 2015 by the Harvard School of Public Health, “People who eat spicy foods nearly every day have a 14% chance of living longer than those who eat spicy foods less than once a week.” According to a new study, people who eat spicy foods regularly are also less likely to die from cancer and heart and respiratory disease than those who eat spicy foods infrequently.”

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