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 of muscle, skin, and hair health. They also contribute to normal chemical reactions within your body. Meats are complete sources of protein, containing the nine essential amino acids necessary for human health. No single plant provides all the essential amino acids you need; so it is necessary to eat a combination of vegetables to obtain them.

Carbohydrates:

Carbohydrates are a primary source of energy. They fall into two categories: simple carbohydrates, which are quickly digested; 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 helps regulate the body’s use of sugars, which helps control hunger and blood sugar.

Fats:

Fats have a double-edged reputation. Despite the widespread belief that fats are bad for you, a fat-free diet would kill you! Your body needs fat to synthesize fat-soluble vitamins, such as vitamin D. Fats are divided into saturated and unsaturated fats (including monounsaturated and polyunsaturated). Walnuts, 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. Intake of saturated fat should be limited to no more than 16 grams per day, while trans fat (unsaturated fats designed to have the stable characteristic of saturated fat) should be avoided.

Vitamins and minerals:

Many vitamins are essential for health and, for example, vitamins A, complex B, C, D, E, K and folic acid. Vitamin deficiency can cause osteoporosis, scurvy, a weakened immune system, premature aging, and even certain cancers. Consuming too much 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 lead to serious health problems, such as brittle bones and poor blood oxygenation. Like vitamins, mineral overdose can lead to life-threatening conditions; A potassium overdose can lead to poor kidney function. Minerals are found in a variety of foods, including dairy and meat products.

Water:

The most underrated element of a healthy diet. The human body is made up of 60 to 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. In the humble Nasi Lemak are proteins, carbohydrates, fats, vitamins and minerals.

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

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

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

Cucumbers are a good source of insoluble fiber, which does not dissolve in water, and can help move food through your digestive system, promoting regularity and helping to 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. In addition to its nutritional values, the liberal use of Nasi Lemak chili in your Sambal has other benefits as well. According to an article published on August 4, 2015 by the Harvard School of Public Health, “People who eat spicy foods almost every day have a 14% chance of living longer than those who eat spicy foods less than once a day. per week, according to a new “Regular consumers of spicy foods are also less likely to die from cancer and heart and respiratory disease than those who eat spicy foods infrequently.”