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  • Berapa Banyak Daging Merah yang Boleh Dikonsumsi Setiap Hari?

Berapa Banyak Daging Merah yang Boleh Dikonsumsi Setiap Hari?

Berapa Banyak Daging Merah yang Boleh Dikonsumsi Setiap Hari?
Credits: Freepik. Mengonsumsi daging bermanfaat bagi tubuh.

Bagikan :

Daging merah merupakan sumber protein hewani yang berasal dari mamalia, dan memiliki ciri-ciri berwarna merah ketika masih mentah. Daging merah yang dikonsumsi manusia berasal dari sapi, kambing, kerbau, dan juga babi. 

Hingga saat ini sebenarnya para ahli nutrisi dan ahli kesehatan masih belum menentukan titik temu dan terus berdebat tentang manfaat dan risiko mengonsumsi daging merah. Sebagai sumber protein, daging merah juga menyimpan berbagai kandungan nutrisi lainnya yang baik bagi kesehatan tubuh.

 

Kandungan Nutrisi dalam Daging Merah

Dilansir Medical News Today, dalam sekitar 100 gram daging merah tanpa lemak, terdapat kandungan nutrisi di antaranya:

  • 287 kalori
  • 19,07 lemak
  • 17,44 g protein
  • 1,97 mg zat besi
  • 274 mg kalium
  • 4,23 mg seng
  • 2,15 mcg vitamin B12

Perlu dicatat bahwa kandungan nutrisi di dalam daging tergantung pada bagian tubuh mana, karena kandungan lemak dan kalorinya mungkin berbeda-beda.

Selain itu, cara peternak merawat hewan ternaknya juga memengaruhi kesehatan daging merah tersebut, termasuk kualitas makanan yang diberikan pada hewan ternak dan kebersihan lingkungan tempat tinggal.

Protein di dalam daging merah mengandung asam amino esensial yang dibutuhkan bagi pertumbuhan otot dan jaringan di dalam tubuh. Selain itu, vitamin B12 yang larut dalam air juga bermanfaat bagi sistem saraf.

 

Manfaat bagi Tubuh saat Mengonsumsi Daging Merah

Dikatakan bahwa mengonsumsi daging merah memberikan manfaat tersendiri bagi tubuh, di antaranya:

  • Kandungan protein di dalam daging merah kaya kandungan asam amino yang dibutuhkan untuk membangun dan memperbaiki otot. Seiring dengan bertambahnya usia, Anda berisiko kehilangan massa otot yang meningkatkan risiko cedera saat jatuh.
  • Kandungan zat besi di dalam daging merah membantu menyalurkan oksigen dari paru-paru ke organ atau jaringan lain, dan juga penting dalam menjalankan sel serta produksi hormon. 
  • Kandungan seng (zink) di dalam daging merah membantu membangun massa otot, memperkuat sistem kekebalan tubuh dan meningkatkan kesehatan otak.
  • Kandungan vitamin B di dalam daging membantu mencegah kelelahan dan konstipasi terutama vitamin B12. Sedangkan vitamin B3 membantu meningkatkan kesehatan pencernaan, kulit dan mata.

 

Berapa Banyak Daging Merah yang Boleh Dimakan Setiap Hari?

Walaupun menyimpan beragam manfaat bagi tubuh, namun tetap harus diakui bahwa mengonsumsi daging berlebihan berisiko meningkatkan kolesterol di dalam darah.

Mengonsumsi daging berlebihan dan salah dalam pengolahannya meningkatkan risiko penyakit jantung, kanker, gagal ginjal dan juga divertikulitis (peradangan pada kantung dinding usus).

Untuk itu, Anda disarankan memilih bagian daging merah yang sedikit kandungan lemaknya, membatasi porsi daging merah yang dimakan, dan juga mengolah dengan cara yang sehat.

Bagian berlemak di dalam daging biasanya terlihat dari warna daging, di mana bagian lemak biasanya berwarna putih dan sedikit berminyak. Agar lebih sehat, Anda bisa menghindari mengonsumsi daging merah yang lebih banyak bagian putih (lemaknya), menghindari bagian di dekat iga, dan juga bagian perut.

Membatasi porsi daging merah yang dikonsumsi juga menurunkan risiko dampak negatif daging merah. American Institute of Cancer Research merekomendasikan makan daging merah tidak lebih dari 500 gram setiap minggu.

Selain itu, mengolah dengan cara yang baik juga menurunkan risikonya. Anda disarankan mengolah daging merah dengan cara sehat berikut ini:

  • Gunakan metode seperti menumis, atau merebus dibandingkan menggoreng atau memanggang
  • Meminimalisir paparan panas yang terlalu tinggi serta menghindarkan daging dari api secara langsung
  • Membatasi konsumsi daging asap dan buang bagian daging merah yang gosong saat hendak mengonsumsinya
  • Jika Anda menggunakan suhu panas yang tinggi, maka pastikan membalik daging di waktu yang tepat untuk mencegah kegosongan pada daging
  • Rendam daging dalam bumbu (yang terbuat dari rempah-rempah), karena merendam dengan bumbu berisiko menurunkan formasi HCA, zat yang bersifat karsinogen dan dapat menyebabkan kanker.

Masih merasa ragu dengan porsi daging yang boleh dikonsumsi? Diskusikan dengan dokter tentang berapa banyak porsi daging merah yang boleh dikonsumsi sesuai dengan kondisi kesehatan tubuh Anda.

 

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Senin, 17 April 2023 | 00:41

Honor Whiteman (2017). Red meat: Good or bad for health?. Available from: https://www.medicalnewstoday.com/articles/315449

Lizzie Streit, MS, RDN, LD and Kris Gunnars, BSc (2022). Does Red Meat Have Health Benefits? A Look at the Science. Available from: https://www.healthline.com/nutrition/is-red-meat-bad-for-you-or-good

Jennifer Berry (2019). Is red meat bad for your health?. Available from: https://www.medicalnewstoday.com/articles/326156

Sara Ipatenco (2020). 4 Benefits of Eating Red Meat in Moderation. Available from: https://www.livestrong.com/article/407839-the-health-benefits-of-eating-red-meat/

 

National Cancer Institute. HCA. Available from: https://www.cancer.gov/publications/dictionaries/cancer-terms/def/hca

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    • related-article.blade.php#8mydatabase9.75msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 4615 and `categories`.`deleted_at` is null
      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#8mydatabase10.14msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 7379 and `categories`.`deleted_at` is null
      Bindings
      • 0: 7379
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase9.89msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 9961 and `categories`.`deleted_at` is null
      Bindings
      • 0: 9961
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase9.95msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 674 and `categories`.`deleted_at` is null
      Bindings
      • 0: 674
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#11mydatabase900μsselect * from `categories` where `categories`.`id` = 4 and `categories`.`deleted_at` is null limit 1
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.partials.article-popular:11
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase9.91msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 9061 and `categories`.`deleted_at` is null
      Bindings
      • 0: 9061
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase9.97msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 2645 and `categories`.`deleted_at` is null
      Bindings
      • 0: 2645
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 9166
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 8425
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.web_layout:111
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.menu_hover:53
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.menu_hover:54
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.menu_hover:55
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::layouts.v2.menu_hover:156
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • menu_hover.blade.php#221mydatabase1.79msselect * from `booklets` where `is_published` = 1 order by `id` desc limit 1
      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::layouts.v2.menu_hover:221
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • web_layout.blade.php#357mydatabase1.15msselect * from `faqs` limit 1
      Hints
      • Use SELECT * only if you need all columns from table
      • The SELECT statement has no WHERE clause and could examine many more rows than intended
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.web_layout:357
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      • The SELECT statement has no WHERE clause and could examine many more rows than intended
      Backtrace
      • view::layouts.v2.web_layout:361
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    App\Models\Admin\Post
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    App\Models\Admin\Category
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    App\Models\Admin\Tag
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    App\Models\TermPolicy
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