Jenis Zat Gizi Makro dan

Mikro
Macronutrients and
Micronutrients

Dr. Brain Gantoro, M.Gizi, SpGK

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 Macronutrients
and Micronutrients
 Macronutrients are chemical substances that are
required in relatively large amounts (> 0.005% body
weight).
Examples: proteins, fats, carbohydrates and minerals (Na,
Mg, K, Ca, P, S, and Cl).
 Micronutrients are substances required in very small
amounts (mg or μg) and that mainly function as
co-factors of enzymes (< 0.005% body weight).
Examples:
1. Vitamins
2. Trace minerals (Fe, Cu, F, Zn, I, Se, Mn, Mo, Cr,
Co and B).
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 Nutrients

Macro Nutrients Micro Nutrients

 Our bodies need these  Our bodies need these
in large amounts in small amounts
 They are too big to be  They are small enough
absorbed by the body so to be absorbed by the
they must be broken body once eaten
down  Minerals and vitamins
 Protein, fats and
carbohydrates
Nutrients
• Macro-nutrients
— Protein
— Fat
— Carbohydrates
• Micro-nutrients
— Vitamins
— Minerals & trace-elements
• Water
PROTEIN
 PROTEIN STRUCTURE
 Proteins are made up of amino acids

 Amino acids are joined together with peptide links

Protein

 Your body is made of protein.

 Protein is made of amino acids, which are
like building blocks.

=
Amino Acids

Your body arranges amino acids to

build the different proteins it needs.
Protein Functions

 Helps build muscles, blood, skin, hair,

nails, and internal organs.
 Helps the body grow & repair itself
 Helps fight disease.
Too Much Protein...

may mean too much fat. Over a long

period, this can increase risk of
– heart disease
– diabetes
– and some types of cancer.
 Too Much Protein…
may cause calcium loss.

No calcium in
the diet? =
 Too Much
Protein...

• Means less carbohydrate intake to fuel

muscles.
• Your brain and eyes need a minimum of 100
grams of carbohydrates per day to work.
• may overwork kidneys & lead to poor
kidney function.
Protein Sources

 Animal Sources:  Plant Sources:

(Complete Proteins) (Incomplete Proteins)
– Meat – Dry Beans
– Poultry – Peas
– Fish
– Nuts
– Eggs
– Tofu
– Dairy Products
 Grain Products
CLASSIFICATION OF PROTEIN

HIGH BIOLOGICAL LOW BIOLOGICAL

VALUE PROTEIN VALUE PROTEIN
 Contains all essential  Do not contain all
amino acids essential amino acids
 Essential amino acids  Normally come from
are the amino acids the vegetable foods
body needs but cannot
make so must get them
from food
 Normally come from
animal foods
 SOURCES OF PROTEIN

High biological value Low biological value

 Meat, Fish, Eggs Cheese  Peas, Beans, Nuts, Pasta
BIOLOGICAL FUNCTIONS OF
PROTEIN
 Growth

 Repair of worn out or damaged cells

 Production of hormones, enzymes and antibodies.

 Gives us energy and heats our body
LIPIDS / FATS
 STRUCTURE OF FATS
 Lipids / Fats are made up of 1 glycerol unit joined to
3 fatty acid units
Fats give food…

flavor, texture and makes

a person feel full.
 Functions of Fat
 Promotes healthy skin and normal growth.
 A part of cellular membranes.
 Protects vital organs
 Provides kcal/energy to the body
 Aids in absorption of fat-soluble vitamins
 Recommend limiting 30% of kcal from fat
 Fat has 9 kcal per gram
 Provides a source of essential fatty acid
 BIOLOGICAL FUNCTIONS OF
FATS
 Gives our bodies heat and energy
 A layer of fat in the skin insulates our body keeping
us warm

 Delicate organs in the body like the heart and kidneys

are protected by a layer of fat
around them
 We get fat soluble vitamins
A,D,E,K from fats
Fat

3,500 calories
equals one
pound of body
fat 3,500 cal.
= 1 lb.
 CLASSIFICATION & SOURCES
OF FATS
SATURATED FATS UNSATURATED FATS
 Milk, Cheese, Meat,  Oil, Oily Fish, Nuts,
Butter Seeds
Types of Fat
Two types of fat:
 Saturated Fat Fat Fat
- solid at room temperature
- too much clogs blood vessels
 Unsaturated Fat
- liquid at room temperature
- helps maintain health of blood vessels
Sources of Fat

 Saturated Fats:  Unsaturated Fats:

– Butter – Vegetable oils
– Stick Margarine – Nuts
– Meat fat – Olives
– Poultry fat – Avocados
– Dairy Products
Too Much Fat...
 Risk of…
– Heart Disease
– Diabetes
– Hypertension (HTN)
– Obesity
– Various forms of cancer
– Stroke
 HOW TO REDUCE FAT
INTAKE
 Grill, bake, boil or microwave instead of frying
 Cut visible fats of meat
 Use low fat foods
 Cut down on fatty foods like chocolate, crisps,
chips etc..
CARBOHYDRATE
 CARBOHYDRATES
 Carbohydrates are made up of two or more simple
sugars joined together. Glucose is a simple sugar unit
 CLASSIFICATION & SOURCES
OF CARBOHYDRATES
SUGAR STARCH FIBRE
Honey, Fruit, Potatoes, Pasta, Brown Bread,
Ice cream Rice, bread Whole meal
pasta / rice, nuts
seeds, fruit and
vegetable skins
Carbohydrates

What are they?

Two types of carbohydrates

 Simple
 Complex
Carbohydrates…

 are made into simple sugars

 simple sugars supply energy for brain
activity.
Too Much/Too
Little

• When we eat too many carbohydrates our

bodies turn them into fat & the fat becomes
stored energy.
 Low CHO diets stress the
body causing it to break
down muscle, fat and
protein to make fuel for the
brain.
Where do we get
carbohydrates?

Simple Carbohydrates:
 Hard Candy
 Pastries
 Table Sugar
 Honey
 Sources of
Carbohydrates

 Complex Carbohydrates:
– Grain Products – Dry Beans
» Breads – Peas
» Rice
– Lentils
» Pasta
– Some Fruits
– Vegetables
• Banana
» Squash
» Potatoes • Plantain
» Corn
BIOLOGICAL FUNCTIONS OF
CARBOHYDRATES
 Provides heat and energy
 Fibre rich foods fill you up

 Fibre helps prevent constipation and other bowel

problems
 HOW TO INCREASE FIBRE
INTAKE
 Eat more whole meal cereals like brown bread,
brown pasta, brown rice instead of white
 Eat high fibre breakfast cereals
 Eat more fruit and vegetables
 Eat more nuts and seeds
 HOW TO REDUCE SUGAR
INTAKE
 Eat non-sugary breakfast cereals
 Choose reduced sugar jams and jellies
 Use sweeteners in tea / coffee instead of sugar
 If eating canned fruit make sure it’s in its own
juice not in syrup
 Micronutrients
Vitamins and Minerals
Vitamins and minerals are essential for the
maintenance of good health and the
prevention of a number of diseases.
• Vitamins are generally organic molecules
• Minerals are inorganic substances usually in ion
form

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MINERALS
 Micronutrients
Minerals
 Minerals are inorganic and are found in the
soil and water absorbed by plants or eaten by
animals.
 The human body requires substantial amounts
of minerals on a daily basis to ensure proper
functioning of the organs, bones, tissue and
immune system.
 Minerals may be classified as macro-minerals
or trace minerals

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 Minerals
Macro-minerals Trace Minerals
Major “Bone” Minerals
Calcium (bones) Iodine (thyroid function)
Phosphorus (DNA) Iron (hemoglobin)
Magnesium (bones) Zinc (enzyme, hormone)
Sodium (nerve impulse) Copper (abs. of iron)
Chloride (fluid balance) Flouride (bone & teeth)
Potassium (prot. syn) Chromium (energy rel.)
Sulfur (some a.a.’s) Molybdenum (enzymes)
Manganese (enzymes)
Selenium (antioxidant)
Cobalt (part of B12) 42
 Mineral
 4% tubuh kita tda mineral yi kadar abu yg tertinggal dlm analisa bahan makanan
bila dibakar sempurna.
Berdasarkan kwantumnya pd analisa tubuh kita:
1. Makroelemen, relatif besar: (K) kalium, (Na) natrium, (Ca) kalsium, (Mg)
magnesium & (P) fosfor, (S) sulfur, (Cl) klor.
Berfungsi sbg zat aktif dlm metabolisme / bagian dr struktur sel / jaringan.
2. Mikroelemen, relatif sdk:
a. Mikroelemen esensial, yg harus ada: (Fe) besi, (Cu) tembaga, (Co) kobalt, (Se)
selenium, (Zn) zink & (I) yodium, (F) flor.
b. Mikroelemen yg mungkin esensial, belum pasti benar diperlukan / tdk ddl struktur /
fisiologis tbh: (Cr) Krom, (Mo) molibden.
c. Mikroelemen non esensial, tdk diperlukan / kontaminan(pencemar) krn terbawa tdk
sengaja oleh bahan makanan: (Al) aluminium, (As) arsen, (Ba) barium, (B) boron,
(Pb) timah hitam, (Cd) kadmium, (Ni) nikel, (Si) silikon, (Sr) stronsium, (V)
vandium, (Br) bromin.
 Mineral..
Berdasarkan kwantumnya pd analisa tubuh kita: …
3. Elemen renik, sebenarnya termasuk dlm mikroelemen tapi diperlukan dlm
kwantum lebih kecil lagi: (Co) kobalt, (Cu) tembaga, (Zn) seng.
 Minerals

 Trace Minerals
 Macro-minerals
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 Minerals
Mineral What the mineral does Food sources
Sodium Fluid and electrolyte balance, supports salt, soy sauce, bread, milk, meats
muscle contraction and nerve impulse
transmissions
Chloride Maintains fluid and electrolyte balance, salt, soy sauce, milk, eggs, meats
aids in digestion
Potassium Maintains fluid and electrolyte balance, potatoes, vegetables, banana,
cell integrity, muscle contractions and strawberries, cod, milk
nerve impulse transmission
Calcium Formation of bones and teeth, supports milk, yogurt, cheddar cheese,
blood clotting Swiss cheese, tofu, sardines,
green beans, spinach, broccoli
Phosphorus Formation of cells, bones and teeth, all animal foods (meats, fish,
maintains acid-base balance poultry, eggs, milk)

Magnesium Supports bone mineralization, protein Green vegetables, tomato juice,

building, muscular contraction, nerve beans, cashews, halibut
impulse transmission, immunity
Iron Part of the protein hemoglobin (carries spinach, broccoli, green beans,
oxygen throughout body's cells) tomato juice, beef liver 46
 Minerals
Mineral Function Food sources
Zinc Enzymes production of genetic Green vegetables, tomato juice
material/proteins, vitamin A transport, ,lentils, oysters, shrimp, crab,
wound healing, sperm production and the meats yoghurt, cheese
normal development of the fetus
Selenium Antioxidant, works with vitamin E to seafood, meats and grains
protect body from oxidation
Iodine Thyroid hormones regulate growth, salt, seafood, bread, milk,
development and metabolic rate cheese
Copper Absorption/utilization of iron, formation of meats, water
hemoglobin , enzymes
Manganese Facilitates many cell processes widespread in foods
Fluoride formation of bones and teeth, helps to fluoridated drinking water, tea,
make teeth resistant to decay seafood
Chromium Associated with insulin and is required for vegetable oils, liver, whole
the release of energy from glucose grains, cheese, nuts
Molybdenum Facilitates many cell processes legumes, organ meats
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 IRON
 FUNCTION: Needed to make haemoglobin.
Haemoglobin is found in red blood cells and is
needed to bring oxygen around the body to give us
energy.

 When the body does not get enough iron it gets

tired weak and run down this eventually leads to a

 DEFICIENCY DISEASE: called anaemia

 SOURCES OF IRON

Good sources Sources that need Vitamin C

 Red Meat and offal  Whole meal Bread, green
vegetables, cereals, eggs,
oily fish
 IRON DEFICIENCY
 DEFICIENCY DISEASE: Iron deficiency anaemia: A
substance called haemoglobin is found in our red
blood cells, this substance is needed to carry oxygen
to all the cells in the body to give us energy. Iron is
needed to make haemoglobin. If you do not eat
enough iron you eventually get anaemia this results in
the sufferer becoming pale, tired, weak and dizzy.
 CALCIUM

FUNCTION: To build strong bones and teeth

Sources: Milk, Cheese, yoghurt, tinned fish

Deficiency Disease:
Rickets, Osteoporosis, Tooth decay
 FLOURINE
 FUNCTION: Healthy Teeth

 Sources: Drinking Water, Toothpaste and Fish

 Deficiency: Tooth Decay

 IODINE
 FUNCTION : Needed for healthy thyroid gland

 Sources: Seaweed, Cereals, Milk, Sea fish

 Deficiency: Goitre
 PHOSPHORUS

 FUNCTION:
Works with calcium for strong bones and teeth

 SOURCES: Milk, fish, cheese, eggs

 DEFICIENCY: Rare
 SODIUM
 FUNCTION: Controls water balance in the body

 SOURCES: Table salt, bacon, cheese, crisps, tuc

biscuits

 DEFICIENCY:
 Muscular cramps
VITAMINS
 Micronutrients
Vitamins
 Vitamins are naturally occurring organic
compounds that are essential to metabolic
or other functions in the body.
 Most vitamins cannot be synthesized by
the body. They must be supplied in the
diet.
 Vitamins are usually classified as water
soluble or fat soluble

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 Vitamin Characteristics
 Each vitamin has one or more specific
purposes.
 Vitamins are essential to life processes.
 Vitamins are generally used by the body
with very minimal changes
 Vitamins are usually required in only small
amounts
 Most vitamins cannot be synthesized by
the body directly

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 CLASSIFICATION OF
VITAMINS
WATER SOLUBLE FAT SOLUBLE
 Important Vitamins
Vitamin Function
A Supports vision, skin, bone and
tooth growth, immunity and
Retinol
reproduction
C Collagen synthesis, amino acid
metabolism, helps iron
Ascorbic Acid
absorption, antioxidant
D Promotes bone mineralization
B12 New cell synthesis, Breaking
down fatty acids / amino acids,
nerve cell maintenance
E Antioxidant, regulation of
oxidation reactions, supports cell
membrane stabilization
K Synthesis of blood-clotting
proteins, regulates blood calcium
Source
mango, broccoli, butternut
squash, carrots, tomato
juice, sweet potatoes,
pumpkin, beef liver
Fruits and vegetables
Self-synthesis milk, egg
yolk, liver, fatty fish
Meats, poultry, fish,
shellfish, milk, eggs
Shrimp, cod, wheat
germ, tofu,
polyunsaturated
vegetable oils, sweet
potatoes,
Liver, leafy green vegetables,
spinach, broccoli, cabbage, 60
 Classification of Vitamins
 Vitamins can be classified as either
• Water soluble
• Fat soluble.
 Water soluble vitamins are generally
involved in the cellular metabolism
of energy supplying nutrients.
 Fat soluble vitamins often have very
specialized functions

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 Water Soluble Vitamins
 Water soluble vitamins usually contain
hydrogen attached to electronegative
atoms such as oxygen or nitrogen.
 They easily form hydrogen bonds with
water molecules.
 Water soluble vitamins do not accumulate
in the body, so regular supplies are
necessary

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 Water Soluble Vitamins
 Examples of water soluble vitamins

Vitamin C

Vitamin B1 (Thiamine)

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 Thiamin B
Water soluble vitamins
– nervous system function, enzymatic energy release of carbohydrates (beef,
pork, liver, legumes, breads)
 Riboflavin B2
– Participants in enzymatic energy release of carbs, fat & protein (milk, dairy,
dark green vegetables, yogurt)
 Niacin
– Participates in enzymatic energy release of energy nutrients (beef, pork,
liver, breads, nuts)
 Folate
– Red blood cell formation, new cell division (veg, seeds)
 Vitamin B12 (Cobalamin)
– Red blood cell formation, nervous system maintainance (animal prod)
 Pantothenic Acid
 Biotin (Vitamin H, CoEnzyme R)
 Vitamin B6 (Pyridoxine)
 Vitamin C
 VITAMIN B KOMPLEKS
 Fungsi Ko-enzim
Vitamin B1 (thiamine, tiamin)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin, niacinamide, niasin, niasinamida)
Vitamin B5 (pantothenic acid, asam pantotenat)
Vitamin B6 (pyridoxine, pyridoxal, or pyridoxamine,
or pyridoxine hydrochloride, piridoksin)
Vitamin B7 (biotin)

 Fungsi sintesis gene dan DNA

Vitamin B12 (berbagai jenis kobalamin (cobalamins);
yang paling umum sianokobalamin
(cyanocobalamin))
Vitamin B9 (folic acid, asam folat)
 Fat Soluble Vitamins
 Fat soluble vitamins have long nonpolar
hydrocarbon chains or rings.
 Common fat soluble vitamins include
• A,
• D,
• E,
•F
• K.

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 Fat Soluble Vitamins

 Fat soluble vitamins usually accumulate in

tissues and are not leached out quickly.
 Unlike water soluble vitamins, an excess
of a fat soluble vitamin can be just as
harmful as a deficiency

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 Examples of Fat Soluble
Vitamins
 Vitamin D

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Examples of Fat Soluble
Vitamins

Vitamin K

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 Vitamin C- Sources
 Vitamin C is found in many
fresh fruits and vegetables.
 It contains several polar
groups, making it very water
soluble.
 Cooking vegetables in water
tends to leach the vitamin
from the food.
 Cooked foods also contain
less vitamin C, since it is also
easily oxidized and hence
destroyed in the cooking
process.
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 Vitamin Functions
 Involved in the
biosynthesis of the
protein, collagen, found in
connective tissues such
as cartilage, ligaments,
and tendons
 Aid in healing wounds
and helping to prevent
bacterial infections.

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 Vitamin C Functions
 Massive doses of vitamin
C have often been
thought to help in the
prevention of the common
cold,
 There is NO reliable
evidence to show that this
is true


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 Vitamin C Deficiencies
 Scurvy or Scorbutus.
 Symptoms include
1. swollen legs,
2. rotting gums,
3. and bloody lesions.
 Common among sailors in
the 18th and 19th centuries
who spent a long time at
sea without fresh fruits
and vegetables

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 VITAMIN
 FUNCTIONS:
 Needed for good general health, for healthy skin
and gums.

 Needed to help absorb iron

 It helps make connective tissue, which can help
the healing of wounds.
 VITAMIN
 SOURCES:
 Fresh fruit and vegetables

 DEFICIENCY DISEASE: Scurvy, Anaemia, delayed

healing of wounds
 SCURVY
 Scurvy was a disease commonly found among
sailors who ate mainly meat and crackers, the
sailors rarely had fresh fruit and vegetables
 PREVENTING LOSS OF
VITAMIN
 Vitamin C is destroyed very easily, to keep as much
vitamin C in food as possible, do the following:
 Buy fresh fruit and vegetables not wilted
 Use / cook fruit and vegetables when fresh don’t buy
them a week before use
 Eat vegetables soon after they are cooked they loose
vitamin C if they are kept warm for a long time
 Don’t use bread soda to brighten the colour of the
vegetable as it destroys vitamin c.
 Vitamin A
Vitamin A is also known as retinol

The long chain hydrocarbon structure of vitamin A

means that the vitamin is essentially non-polar.
Hence it is fat soluble rather than water soluble.

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 Vitamin A Sources
 Commonly found in cod liver oil, green vegetables,
and fruit.
 Carrots indirectly serve as a source of vitamin A
since they contain b carotene which the body
readily converts to vitamin A

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 Vitamin A Functions
 Vitamin A is fat soluble.
 It is not readily broken down by cooking.
 Role in aiding in night vision.

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 Vitamin A Functions
 Retinol is oxidized to retinal, which combines
with the protein opsin to form rhodopsin.
 Rhodopsin is the active agent which converts
light signals to electrical impulses that the
optic nerve transmits to the brain

Retinol Retinal

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 Vitamin A Deficiencies
 A deficiency in vitamin
A results in night
blindness.
 The most serious
deficiency results in a
condition known as
Xeropthalmia, a severe
form of conjunctivitius
or blindness.

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 VITAMIN
 FUNCTIONS: Growth, Healthy Eyes, Healthy
Skin, Healthy lining tissue in the nose and throat
etc..
 VITAMIN
 SOURCES: Fish liver oil, oily fish, Eggs, Milk,
Carrots

 DEFICIENCY DISEASES
Slowed growth.
Lining of nose and throat
become dry and irritated.
Night Blindness.
 Vitamin D - Sources
 Vitamin D is commonly found in fish liver oil as
well as egg yokes.
 Unlike other vitamins, the body synthesizes
vitamin D in the skin through the action of
ultraviolet light on 7-dehydrochlosterol

Like vitamin A, the long

chain Hydrocarbon
structure makes vitamin D
fat soluble
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 Vitamin D Functions
 Vitamin D is an important regulator of
calcium metabolism.
 It is involved in the uptake of calcium and
phosphate ions from food into the body.
 It is necessary for the proper formation of
bone structures and teeth.

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 Vitamin D
 A serious deficiency in vitamin D results
in a condition known as Ricketts.
 Ricketts is characterized by bone
softening an malformation.

Child with Ricketts

and two years after
treatment 

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 Vitamin D
 Vitamin D is destroyed by bleaching agents that
are often used in the manufacture of purified
white flour

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 VITAMIN
FUNCTIONS: Works with calcium to make strong
bones and teeth

SOURCES: Sunshine, oily fish, eggs, cheese, cod liver

oil

DEFICIENCY DISEASE:
Rickets, Osteoporosis,
tooth decay
 RICKETS
 Vitamin D works with calcium to make strong bones
and teeth. Child with rickets will have soft, badly
formed bones and teeth that are prone to tooth
decay
 OSTEOPOROSIS
 Commonly known as “brittle bone disease” bones are
fragile and break easily
 VITAMIN
 FUNCTIONS: Needed for healthy nervous
system, growth and it is needed to release energy
from food.

 SOURCES: Meat, Fish, Cheese, Eggs

 DEFICIENCY DISEASE:
 Beri-beri & pellagra
Beri-beri & pellagra
 VITAMIN
 FUNCTIONS: Helps the blood to clot
 Sources: Cod liver oil, cabbage, spinach,
cauliflower

 Deficiency Disease:
Blood clots slowly or in severe deficiencies not at
all
 VITAMIN
 Functions: Acts as an antioxidant which are thought
to reduce to appearance of aging and the incidence of
cancer and coronary heart disease

 Sources: Eggs, Nuts, Cereals, Sunflower seeds

 Deficiency Disease: Rare
 Micronutrient Deficiencies
Vitamin Deficiency Diseases
• Retinol (Vitamin A) 
xerophthalmia / night blindness
• Ascorbic acid (Vitamin C) 
scurvy or scorbutus
• Calciferol (Vitamin D)  rickets.
• Niacin (Vitamin B3)  pellagra
• Thiamin (Vitamin B1)  beriberi

Mineral Deficiency Diseases

• Iron — anemia
• Iodine — goiter

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 Macro-nutrient Deficiencies
Macronutrient deficiencies diseases in chlidren
often result from a lack of protein
Kwashiorkor is a specific
wasting away often
occurring in infants at
weaning. It results from a
lack of protein in the diet
Marasmus is a wasting away of
the body tissues from the lack Kwashiorkor
of calories as well as protein in
the diet. The child is fretful
rather than apathetic and is
skinny rather than swollen with Marasmus
edema.
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 Nutritional Deficiencies
Proposed approaches to combating
nutritional deficiencies world-wide include:
• Providing food rations that are composed
of fresh and vitamin- and mineral-rich
foods.
• Adding nutrients missing in commonly
consumed foods.
• Genetic modification of food.
• Providing nutritional supplements.
• Providing selenium supplements to people
eating foods grown in selenium-poor soil.

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