Peran Zat Gizi Makro

bagi Tubuh
Rifana Cholidah
Macro mean large. Macronutrients are needed in large amounts to support
normal function and health.

How many kcal (calories) do macronutrients provide?
Carbohydrate: 4 kcal
Lipids : 9 kcal and
Protein: 4 kcal






Macronutrients
Carbohydrates (CHO)
Carbo refers to carbon, hydrate refers to water
Fuel and energy
Simple and complex CHO
Simple CHO, ex: sugar contain one or two molecules
Sudden energy requirement
Should be limited in diet
Complex CHO contain hundreds to thousands molecules
good and healthy sources: high fibre low fat
broken down less quickly
provide a longer lasting and steadier flow of energy to
the body
Examples: rice, cereal, bread, and potato




Cont.
Plants made glucose,
through photosynthesis
Simple CHO: glucose,
fructose, galactose and
ribose each of the
monosaccharides
contain 6 carbon atoms,
12 hydrogen atoms and
6 oxygen atoms
Glucose
Most abundant in diet and
body
Does not occur by itself in
foods, but attach to other
sugars disaccharides
Preferred source of energy
for the brain, important for
all cells

Fructose
The sweetest natural sugar
Occurs in fruits and
vegetables
Also called levulose, or fruit
sugar
Component of high fructose
corn syrup
Made from corn and is used
to sweeeten soft drinks,
candies, desserts, and jellies
Galactose
Does not occur alone in
food
Joins glucose to create
lactose (one of the three
most common
disaccharides)
Ribose
Five-carbon
monosaccharides
Very little is found in diet
Our body produces ribose
from food we eat
Found in genetic material
Disaccharides
Lactose : glucose +
galactose; also called milk
sugar
Maltose: glucose + glucose;
doesnt generally occur in
foods independently but
result as by-products of
digestion (fermentation
process), also called malt
sugar

Sucrose: glucose + fructose;
sweeter than lactose and
maltose; found in
sugarcane, sugar beets and
honey

Storage
Glucose is stored as glycogen in both liver and muscle
Normally, liver can store 70 g (280 kcal), muscle 120 g (480
kcal), in the liver maintains blood glucose between meals.
If needed immediately for energy, the liver release glucose
into blood stream travel to the cell to provide energy
In the muscle provide immediate energy to the muscle
during intense exercise
Once the storage capacity of the liver and muscle is reached
stored as fat or adipose tissue
Usage
Body uses the
combination between
CHO and fats for energy
Exercise: running, brisk
walking, bicycling
use more glucose than
lipids
Body can break down
CHO with or without O2
Very intense exercise
less oxygen available,
can break down CHO
very quick for energy
Exercise; the main
source of energy
Provide energy for cells,
brain and red blood
energy
Percentage CHO and fat
Lipids
Essential energy-supplying nutrients
Insoluble in water
Include triglycerides, phospholipids and sterols
Level of saturation:
Saturated fatty acids (asam lemak jenuh): saturated with H,
no carbons bonded together with a double bond
Unsaturated fatty acids:
Monounsaturated fatty acids (MUFAs): Fatty acids that have
one double chain. Ex: olive oil, canola oil, peanut oil, cashew
nuts
Polyunsaturated fatty acids (PUFAs): fatty acids that have more
than one double bond. Ex.: canola, corn and safflower

Storage
As triglycerides in
adipose tissue
1. Can immediately take
up and used as source
of energy for cells,
especially for muscle
cell
2. Can be used to make
lipid-containing
compound in the body
3. Can be stored in the
muscle or adipose tissue
for later use

Fat stored in adipose
tissue can be used for
energy during exercise,
but it must be broken
down then transported
to the muscle cells

Cont.
Can be used for energy
at rest, during exercise,
or during period of low
energy
When CHO intake is
insufficient body
protein is used for
energy body will
make its own glucose
from protein, called
gluconeogenesis

Proteins
Proteins are important in supporting tissue
growth, repair and maintenance
Contain C, H, O and N
Breaks down dietary proteins into amino acids
(aa), and reassembles aa to build our own
protein protein in muscles and blood
Provide energy, but not usually a primary
energy source
Ex: meat, fish, bean, and milk



Cont..
Main energy source is CHO and fat, when
there is not enough energy available, the body
uses protein as energy sources
Storage: Dalam bentuk turunan protein dan
asam amino seperti kreatin fosfat, keratin dan
ATP di otot dan protein plasma

Summary
Karakteristik CHO Protein Lemak
Struktur
penyimpanan
Glikogen
Dalam bentuk turunan
protein dan asam amino
seperti kreatin fosfat,
keratin dan ATP di otot
dan protein plasma
Trigliserida
Tempat
penyimpanan
Hati dan otot otot Jaringan lemak
subkutan
Kapasitas
penyimpanan
Terbatas Sangat terbatas Tidak terbatas
Penggunaan
Pada fase awal Latihan
berat dalam waktu
singkat dan stres
Fase awal aktivitas
otot
Pada fase lanjut (>30
menit) aktivitas dan pada
saat istirahat
Peranan/fungsi Latihan berat dan
stress
Fase awal latihan berat,
saat puasa atau
kelaparan dan saat sakit
atau trauma
Fase lanjut latihan
berat
Cont..
Kecepatan
ketersediaan
energy
Cepat, 1-3 menit Cepat, detik-menit Lambat, 15-30
menit
Jumlah energi yang
disediakan / gram
4 4 9
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