avocados
Nutrition (per 100 grams):
calories: 168 Kcal
Fat: 16 g
carbohydrates: 5.1 g
protein: 1.5 g
Potassium: 385 mg
Beta carotene: 165 micrograms
Vitamin C: 12 mg
Calcium: 19 mg
Fiber: 2.2 g
phosphorus: 37 mg
sodium: 7 mg
Fact: Because fat is high enough, the fruit is often blamed as the culprit of weight gain. Avocados are high in calories, because it comes from fat. However, in fact, contained avocado oleic fatty classified monounsaturated fat. Oleic fatty acid, which is also known as Omega 9 fatty acids may reduce the risk of coronary heart disease. Rich fat content makes vitamin A contained in avocados are not easily damaged. The content of vitamins A and C make the avocado well as an antioxidant, an antidote to the bad effects of free radicals. Potassium is useful to maintain blood pressure.
How many? At the time of eating avocados, both ends with a large avocado fruit, or as much as 100 grams.
DURIAN
Nutrition (per 100 grams):
calories: 159 Kcal
Fat: 3.9 g
carbohydrates: 28.6 g
Fiber: 3.6 g
Calcium: 27 mg
phosphorus: 41 mg
Potassium: 309 mg
Beta carotene: 150 micrograms
Vitamin A: 25 micrograms
Vitamin C: 33 mg
Fact: Often misunderstood one that durian will increase cholesterol, while cholesterol is contained only in animal products. Instead, durian contributed quite a lot of beta carotene and vitamin C, which is useful against free radicals. However, that need to be taken into account is the high calorie content derived from carbohydrates and fats. It can increase blood sugar in a heartbeat. Unfortunately, very ripe durian also contains alcohol which can cause gas in the digestive and trigger a headache.
How many? Six grain durian flesh. For this type of durian flesh montong large, the number was reduced to four points only. Given the high calorie, you are trying to lose weight should not eat that much.
AMBON & CAVENDISH BANANA
Nutrition (per 100 grams):
calories: 97 kcal
protein: 1.3 g
Fat: 0.6 g
fiber: 21.6 g
Calcium: 13 mg
phosphorus: 19 mg
Iron: 0.4 mg
Potassium: 370 mg
Beta carotene: 77 micrograms
Vitamin A: 13 micrograms
Vitamin B1: 0,004 mg
Vitamin B2: 0.04 mg
Vitamin B3: 0.6 mg
Vitamin C: 8 mg
Fact: Bananas are a favorite food of the athletes and sports enthusiasts. This fruit can 'inject' high calorie immediately. High potassium and phosphorus is not easy to maintain muscle cramps and fatigue. In addition, high potassium good for blood pressure control. High fiber makes an excellent bananas consumed as a healthy snack. Widyakarya the 2004 National Food and Nutrition among others concluded, someone needs to be the fiber is 19-30 g per day. In the majority of people who suffer from heartburn, bananas sometimes cause discomfort for quite sour.
How many? A large banana.
MANGO MANILA
Nutrition (per 100 g):
calories: 70 kcal
carbohydrates: 16.4 g
Fiber: 2.2 g
Beta carotene: 1,165 micrograms
Vitamin A: 194 micrograms
Vitamin C: 46 mg
phosphorus: 19 mg
Calcium: 10 mg
Fact: With nutritional advantages, including mango fruit that can maintain a healthy heart. Beta carotene high will fight free radicals that make rigid and clogged blood vessels, which can reduce the risk of heart disease. Mangoes are also rich in pro-vitamin A, which is converted in the body into vitamin A. Mango also contains a lot of vitamin C is good in maintaining the body's immunity. Eating too much mango can sometimes make your stomach churn.
How many? One large mango fruit. (100 grams)
APPLE
Nutrition (per 100 g):
calories: 63 kcal
carbohydrates: 14.4 g
Potassium: 83 mg
Beta carotene: 86 micrograms
Vitamin A: 14 micrograms
Fiber: 2 g
Vitamin C: 2 mg
Fact: The most popular fruit as the healthiest fruit of this, if other than the fruit even seem unspectacular. However, Apple is looking for a healthy snack, because apple has a number of GI (glycemic index) is low. That is, while in the body, the apple does not raise blood sugar drastically, making it suitable for diabetics. Much water content in apple creates a feeling of satiety, making it suitable for those who are trying to lose weight. But, be careful, too much consumption of apples that can make you bloated. Ulcer disease patients may feel uncomfortable, if eating apples while a very empty stomach.
How many? Enough 100 grams, or one medium-sized apples.
SAWO
Nutrition (per 100 g):
calories: 85 kcal
carbohydrates: 19.2 g
protein: 0.5 g
Fiber: 8.1 g
Calcium: 30 mg
phosphorus: 12 mg
Iron: 12 mg
sodium: 22 mg
Potassium: 94 mg
Beta carotene: 95 micrograms
Vitamin A: 16 micrograms
Vitamin C: 12 mg
Fact: local fruit this one is probably less well known than the mango for example. In fact, rich fiber content, which means the Sapodilla good for digestive health. Sapodilla also a good source of iron. The amount of iron that is recommended for adult women in Widyakarya Food and Nutrition in 2004 was about 26 mg. Given the high calories they contain, do not eat too much so as not to interfere with the diet.
How many? Two brown large size (100 grams).
RED WINE
Nutrition (per 100 g):
calories: 55 kcal
carbohydrate: 12, 9 g
protein: 0.6 g
Fiber: 1.1 g
Calcium: 20 mg
phosphorus: 21 mg
Iron: 0.8 mg
sodium: 11 mg
Potassium: 136 mg
Beta carotene: 21 micrograms
Vitamin A: 2 micrograms
Vitamin C: 5 mg
Fact: In addition to the nutritional composition, red wine are also rich in flavonoids, which are antioxidants and maintain the flexibility of blood vessels. Many studies have shown that red wine is fermented (wine) can prevent arteries from clogging. Remember, wine consumption wisely, do not be too much, especially on an empty stomach. This will cause discomfort.
How many? About 15 grains of red wine. Enhancing properties intact, eat red wine together seeds
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