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Get to know the Nutritional Content and Benefits of Cassava

Cassava is a type of tuber that has a carbohydrate content. Many regions in Indonesia make cassava as a basic food. But, do you know what the nutritional content and benefits of cassava are?

Nutritional value in cassava

Cassava contains a variety of nutrients important for the body. At 100 g of boiled cassava, there are calories, of which 98 percentages come from carbohydrates, the former comes from fat and protein. In a similar size, cassava has a content of fiber, vitamins and minerals.

The following is as a nutrient content that is in 100 g of cassava.

  • Air: 61,4 gr
  • Carbohydrates: 36.8 gr
  • Energy: 154 calories 
  • Protein: 1,0 gr
  • Fiber: 0.9 gr
  • Fat: 0.3 gr
  • Potassium: 394 milligrams
  • Calcium: 77 milligrams
  • Vitamin C: 31 milligrams
  • Phosphorus: 24 milligrams
  • Benefits of cassava for health

The various nutrients in cassava certainly have their own benefits for your body. Here are various benefits of eating cassava that are not to be missed.

Read more: Definition of Cassava Plant: Classification, Morphological Characteristics, Benefits, and Cultivation Methods

1. Increase energy

Each 100 g of cassava contains 38 gr of carbohydrates. Therefore, cassava is a good source of energy for those of you who want to undergo strenuous physical activities.

Physical activity will drain glycogen, a form of glucose that is placed as an energy reserve. When you eat cassava, carbohydrates will be replaced into glucose, then replaced back into glycogen and put in the muscles . So, the benefits of cassava to add energy cannot be underestimated.

2. Helps avoid constipation

Cassava has a fairly high content of resistant starch. Resistant starch counts to an undissolved fiber type rich in cellulose.

This type of fiber is really useful for helping smooth digestion so that it can withstand constipation. Its existence can drive the development of good bacteria that want to protect your intestines from infection.

Fiber helps you lose weight because it can keep you full for longer.

3. Helps control blood sugar content

The benefits of cassava for diabetic patients do not need to be denied again. Eating cassava can help lower blood sugar content. This is because fiber slows down the infiltration of sugar into the blood vessels.

In addition, fiber content brings cassava benefits to help lower blood pressure, reduce cholesterol content, reduce the risk of obesity, and reduce the risk of heart disease.

4. Rich in minerals that maintain the role of the body's cell pool

Cassava contains quite a lot of mineral sources such as calcium, phosphorus, manganese, iron, and potassium. This mineral is needed for change, development, and the role of the body's collection of cells.

Calcium is needed to maintain healthy bones and teeth. Iron helps in the construction of proteins (hemoglobin and myoglobin) that carry oxygen to all of your body's cell pools.

In that case, manganese helps the process of building bones, connective tissue, and sex hormones. Potassium is needed for protein synthesis and helps in carbohydrate splits.

In addition, cassava has a fairly high magnesium and copper content. Magnesium can lower blood pressure and reduce the risk of osteoporosis. And the copper can keep the nerves healthy.

5. Benefits of cassava for the skin

Cassava contains vitamin C which is recognized as an important substance in collagen development. Collagen itself plays a role in maintaining skin flexibility.

Unfortunately, the human body cannot produce its own vitamin C. Therefore, the body needs its consumption from foods with vitamin C. Cassava is an option that you can consume to help meet its needs.

As one of the macronutrients, the presence of carbohydrates is really necessary for the body so that it can carry out its role normally. Carbohydrates act as a special energy giver for the body. Nach, did you already know, if carbohydrates are divided into different types of types? Here's the narrative.

Several types of carbohydrates

You need to recognize first, your digestive mechanism damages carbohydrates so glucose or sugar in the blood.

Later, the glucose will be absorbed by the blood and used as fuel to produce energy.

Nach, the amount of carbohydrates you consume will affect the blood sugar content in the body.

If you mostly consume carbohydrates, then there is a risk of developing high blood sugar which is at risk of diabetes.

But, this depends on what type of carbohydrates you eat.

Based on the digestive process in the body, carbohydrates are divided into two types, namely simple carbohydrates and complex carbohydrates.

Read more: Modern cassava preparations are easy to make and taste very good

Simple carbs

Simple carbohydrates as a type of carbohydrate that is easy to process and can "send" glucose directly to the blood vessels.

After eating, foods that are calculated in simple carbohydrates will make you feel more energized.

Sugar as the simplest type of carbohydrate that is easily processed by the body and can be changed more quickly to blood sugar. There are two types of special sugars.

Natural sugars found in milk or fruits.

Sugar that is added to the processing process, such as canned fruit with thick syrup or to make cakes.

On the nutritional stamp, the overall sugar weight calculated includes natural sugars as well as added sugars.

There are several other sugar calls, for example, kitchen sugar, brown sugar, cane sugar, sweeteners, high-fructose corn syrup, and cane syrup.

You may also have witnessed kitchen sugar called sucrose chemistry. In that regard, the sugar in the fruit is known as fructose and the sugar in milk is mentioned lactose.

You can get to know other types of sugars in stamps because their chemical names are "-osa", for example glucose (mentioned dextrose), fructose (mentioned levulosa), and lactose and maltose.

Complex carbohydrates

Unlike simple carbohydrates, complex carbohydrates require an increasingly long time to be processed.

The split of complex carbohydrates results in a more constant supply of energy to the point of not immediately causing blood sugar content to rise.

Therefore, patients or some people who have a high risk of diabetes are often told to reduce the consumption of simple carbohydrates.

There are two types of foods from complex carbohydrates, which are as follows.

Read more: Ginger root: Its properties, benefits, recipes and useful methods of use.

1. Itself

Starch as a food that counts in the type of complex carbohydrates. It can be mentioned, starch becomes a basic food that gives energy to the body.

Here are some types of foods that are rich in starch.

  • Starchy crops such as peas, corn, lima beans, and potatoes.
  • Dried beans, lentils, and beans such as pinto beans, kidney beans, black beans and peas.
  • Some grains such as wheat, barley, and rice.
Food sources of starch are rich in other nutrients, such as fiber, calcium, iron, and vitamin E. In addition, starches generally have less and less caloric content.

However, the number of calories may increase depending on the processing and other ingredients are added.

2. Fiber

Fiber as a substance in plants or vegetable nutrients that cannot be processed.

So when you consume foods that have fiber, fiber only goes through the intestines and does not split.

This type of complex carbohydrate plays a role in maintaining digestive health and makes you feel full after eating.

Here are some types of fiber sources.

  • Peas and legumes such as black beans, kidney beans, pintos, peas (garbanzos), white beans, and lentils.
  • Fruits and vegetables, especially those whose skin or seeds can be consumed.
  • Wheat, calculated as processed such as pasta, cereals, and bread.
  • Nuts, counting peanuts, walnuts, and almonds.

In general, a prime source of fiber must contain at least 5 gr or more in each ration.

However, the consumption of 2.5-4.9 gr of fiber per meal ration is enough to meet the daily fiber needs.

Foods that have fiber are generally rich in other nutrients such as minerals and vitamins that are no less important for the body.

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