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Ragam Makanan untuk Diet Gizi Seimbang

Readtimes.id- Makan bukan hanya soal kenyang, tetapi juga harus bernutrisi. Mengkonsumsi makanan yang berlebihan akan menyebabkan kegemukan. Tubuh yang gemuk, memang di syukuri oleh banyak orang, namun banyak juga yang mengeluh karena kegemukan juga bisa menjadi sumber penyakit. Kebanyakan orang lebih mudah mengalami peningkatan berat badan dibanding penurunan.

Siapa pun ingin memiliki tubuh bugar dan ideal. Memiliki bentuk dan berat badan idaman, menjadi perhatian dikalangan remaja bahkan hingga ibu-ibu kebanyakan. Berat badan tidak bakal naik dengan begitu saja karena pada dasarnya tidak mungkin terjadi tanpa alasan. Kelebihan kalori adalah penyebab dibalik kegemukan.  

Ketika gemuk, banyak yang ingin diet, dengan harapan bisa mendapatkan bentuk tubuh yang lebih ideal. Kurangnya pengetahuan tentang cara diet yang benar dan sesuai anjuran membuat banyak orang melakukan diet yang salah.  

Tahukah Anda bahwa diet yang sehat dan aman salah satunya bisa mengacu pada diet gizi seimbang. Diet gizi seimbang merupakan penerapan pola konsumsi yang terdiri dari kombinasi makanan dengan komposisi yang seimbang dan beragam.  

Menurut British Dietetic Association, pola konsumsi pada diet seimbang yaitu, kebutuhan karbohidrat 45-65 persen, protein 10-20 persen, dan lemak 25-35 persen.

Rata-rata pria membutuhkan sekitar 2.500 kalori perhari (10.500 kolonodale), sedangkan perempuan membutuhkan sekitar 2.000 kalori perhari (8.400 kilojoule).  Cukup aktivitas fisik, hidup bersih, serta memantau status gizi dan Kesehatan.  

Pedoman gizi seimbang adalah program yang sekarang digalakkan oleh pemerintah.  Dulu kita kenal empat sehat lima sempurna. Empat sehat yaitu nasi, lauk pauk, sayur-sayuran, buah-buahan dan lima sempurna adalah susu. Sekarang berubah menjadi gizi seimbang. Sebab yang lama tidak  mencantumkan jumlah dan komposisi makanan.

Diet dengan program gizi seimbang yang dianjurkan pemerintah adalah orang sehat. Kebutuhan setiap individu berbeda tergantung dari jenis kelamin, umur, dan  jenis penyakitnya.    

Menurut dr. Nurbaya Syam, M.Kes, SpGK, diet gizi seimbang,  bisa dilihat program Kementrian Kesehatan,  piramida makanan, disitu sudah terbagi sumber makanan untuk  kebutuhan yang diperlukan oleh tubuh serta komposisi makanan. Selain itu ada tambahan perilaku hidup sehat, monitoring berat badan, disertai dengan aktivitas fisik dan berolahraga. Dan jangan lupa minum air yang cukup 8 gelas perhari, serta batasi garam dan gula.

“Program diet gizi seimbang, dengan mengkonsumsi beraneka ragam makanan, karena kita ketahui bahwa tubuh kita butuh komposisi makronutrien dan mikronutrien. Makronutrien terdiri dari karbohidrat, protein dan lemak. Sedangkan mikronutrien yaitu vitamin dan mineral,”ujarnya. 

Satu jenis makanan, tidak ada yang lengkap kandungannya baik makronutrien dan mikronutrien. Misalnya nasi hanya mengandung karbohidrat dan sedikit protein.  

Dokter Spesialis Gizi Klinik RSUP dr. Wahidin Sudirohusodo ini menambahkan, gemuk disebabkan kalori  yang masuk dalam tubuh lebih banyak dibanding  yang keluar. Misalnya gemuk disebabkan lebih banyak konsumsi karbohidrat. Atau kalori yang masuk berlebihan diabandingkan dengan kebutuhannya.

Mengokonsumsi makanan yang mengandung karbohidrat, protein dan lemak harus memperhatikan kondisi seseorang. Tetap harus ada batasannya, misalnya seseorang menderita sakit ginjal  harus membatasi protein.

“Jadi setiap orang itu, berbeda kebutuhannya. Baik makronutrien dan mikronutriennya. Tergantung usia, berat badan, bayi, anak-anak, remaja, ibu hamil, ibu menyusui, lansia atau orang sakit. Setiap orang berbeda, umur, berat badan dan aktivitas yang berbeda sehingga perlu mengetahui kebutuhannya berapa sih? Jadi Diet antara individu dengan individu yang lain itu beda. Tidak bisa disamaratakan,”tambahnya.   

Mengkonsumsi beraneka ragam jenis makanan yaitu tidak cukup hanya mengkonsumsi nasi misalnya yang mengandung karbohidrat dan sedikit protein. Harus ditambahkan sumber protein lain diantaranya protein hewani seperti telur, daging, daging ayam atau ikan yang lebih tinggi proteinnya dan ada lemak didalamnya. Buah-buahan dan sayuran juga demikian. ada hanya dominan vitamin C contohnya jeruk, sehingga perlu  ditambahkan dengan sumber vitamin yang lain. Seperti kacang-kacangan memilik banyak vitamin B.

Jadi, diet gizi seimbang itu harus mengkonsumsi beraneka ragam jenis makanan, jadi bukan jenis makanan tertentu saja. Supaya untuk saling melengkapi kekurangan dari satu jenis bahan makanan.     

Melakukan aktivitas fisik dengan  olahraga ringan  untuk menjaga kebugaran yaitu lakukan sebanyak 3 kali seminggu,  sekitar 15 sampai 30 menit setiap  melakukan olah raga. Seperti joging, bersepeda, dan berenang.  

Olahraga membantu mempercepat metabolisme energi dari makanan yang dikonsumsi. Dapat mengoptimalkan pola makanan dan aktivitas fisik yang dilakukan, perilaku hidup bersih sehat secara rutin memantau status gizi kesehatan.

Karbohidrat sebagai menu diet adalah makanan yang mengandung karbohidrat kompleks, seperti nasi, kentang dan beras merah. Karbohidrat dikonsumsi sebanyak 3-4 porsi per hari.

Tubuh memerlukan protein untuk memperbaiki jaringan atau sel yang rusak. Terdiri dari protein hewani dan protein nabati. Protein nabati seperti tahu dan tempe, sedangkan protein hewani seperti ikan, daging, telur, susu dan produk olahannya. Protein dapat dikonsumsi sebanyak 2-4 porsi perhari.

Mengonsumsi buah dan sayur memiliki kandungan mineral, serat untuk membantu melancarkan pencernaan, contohnya jeruk, mangga, salak, berbagai sayuran hijau, wortel, dan masih banyak.lainnya. porsi yang dianjurkan untuk konsumsi buah adalah 2-3 kali dalam sehari sedangkan sayuran sebanyak 3-4 kali sehari. 

Membatasi makanan manis, asin, dan berminyak. Jika diet sebaiknya menghidari makanan yang diolah dengan cara digoreng, makanan instan atau makanan olahan pabrik, makanan manis. Pembatasan penggunaan garam, gula, dan lemak masing-masing sebanyak 1 sendok teh, 4 sendok makan, dan 5 sendok makan dalam sehari.

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