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  • Rekomendasi Makanan Tinggi Serat untuk Menurunkan Berat Badan

Rekomendasi Makanan Tinggi Serat untuk Menurunkan Berat Badan

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Rekomendasi Makanan Tinggi Serat untuk Menurunkan Berat Badan
Credit: Freepik. Makanan tinggi serat dapat menjadi pilihan menu diet.

Daftar Isi

Daftar Isi

Bagikan :

Memiliki berat badan ideal tentu menjadi impian bagi banyak orang. Selain menjadikan tubuh lebih sehat, memiliki berat badan ideal juga membuat Anda lebih percaya diri.

Salah satu cara untuk menurunkan berat badan adalah dengan memerhatikan jenis makanan yang Anda konsumsi setiap harinya. Salah satunya adalah makanan berserat tinggi.  

Apa saja makanan berserat tinggi yang direkomendasikan untuk menurunkan berat badan? Simak ulasannya berikut ini.

 

Makanan Berserat Tinggi untuk Menurunkan Berat Badan

Anda pasti sudah sering mendengar imbauan untuk makan makanan yang berserat tinggi untuk menjaga kesehatan. Makanan berserat tinggi bisa Anda dapatkan di buah-buahan, sayur, biji-bijian dan legum.

Beberapa rekomendasi makanan berserat tinggi yang baik untuk Anda konsumsi untuk menurunkan berat badan antara lain:

Buah Pir

Dilansir dari Mayo Clinic, buah pir termasuk salah satu buah yang memiliki serat paling tinggi. Dalam penyajian 1 cup ukuran sedang, buah pir mengandung 5,5 gram serat. Jumlah ini dapat mencukupi 20% kebutuhan serat harian Anda.

Selain mengandung serat, buah pir juga kaya akan vitamin C dan K yang baik bagi kesehatan pencernaan. Pir juga kaya akan pektin yang dapat melancarkan buang air besar dan mendukung pertumbuhan bakteri baik di saluran pencernaan. Manfaat inilah yang membuat buah pir menjadi salah satu buah yang direkomendasikan untuk diet.

Alpukat

Buah alpukat bukan hanya buah yang kaya serat namun juga tinggi lemak sehat. Selain kaya akan vitamin C, alpukat juga mengandung kalium, magnesium, vitamin E dan beberapa jenis vitamin B.

Vitamin dan mineral yang ada dalam alpukat merupakan mineral yang baik untuk pencernaan dan dapat membantu menurunkan berat badan.

Apel

Buah apel sering masuk ke dalam daftar buah yang dikonsumsi untuk diet. Selain memiliki rasa yang segar, apel sering menjadi menu diet karena cukup fleksibel untuk diolah menjadi berbagai menu diet. Anda dapat menyantapnya langsung, atau mengolahnya dalam salad, jus dan minuman segar lainnya.

Kandungan serat dalam buah apel berukuran sedang mencapai 4,4 gram atau 2,4 gram per 100 gram buah apel.

Pisang

Pisang adalah buah yang kaya nutrisi, termasuk vitamin C, vitamin B6, dan kalium. Selain mengenyangkan, buah pisang juga mengandung karbohidrat yang mudah dicerna. Dalam pisang berukuran sedang, memiliki kandungan serat 3,1 gram atau sekitar 2,6 gram serat per 100 gram pisang.

Wortel

Wortel adalah salah satu jenis sayuran yang juga sering menjadi menu diet untuk menurunkan berat badan. Wortel kaya akan vitamin K, B6, magnesium dan betakaroten yang berkhasiat mengubah vitamin A di dalam tubuh.

Sebagai menu diet, Anda dapat mengolah wortel menjadi jus, salad, atau isian sup sayur yang menyehatkan. Dalam secangkir wortel mentah terdapat 3,6 gram serat atau sekitar 2,8 gram serat dalam 100 gram wortel.

Brokoli

Brokoli termasuk jenis sayuran yang baik untuk menurunkan berat badan. Selain rendah kalori, brokoli juga mengandung nutrisi peting dan serat yang mengenyangkan. Beberapa mikronutrien di brokoli terbukti mampu menurunkan berat badan dan kandungan kimianya berkhasiat untuk menguraikan lemak.

Dalam 1 cangkir brokoli menandung 90 persen air dan 5 gram serat yang memenuhi 20% kebutuhan serat harian. Anda dapat mengonsumsi brokoli dengan cara dikukus, direbus, atau diolah menjadi masakan.

 

Ada banyak rekomendasi makanan tinggi serat yang dapat membantu diet Anda. Bagi Anda yang berencana menjalankan diet untuk menurunkan berat badan dapat berkonsultasi dengan ahli gizi atau dokter untuk merancang program diet yang sesuai dengan kondisi kesehatan Anda.

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

 

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Minggu, 16 April 2023 | 02:30
Tags : Serat kebutuhan serat serat makanan

Mayo Clinic Staff. Dietary fiber: Essential for a healthy diet. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

Hatanaka, M. (2020). 22 High Fiber Foods You Should Eat. Available from: https://www.healthline.com/nutrition/22-high-fiber-foods

Mayo Clinic Staff. Chart-of-high fiber-foods. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948

 

Cleveland Clinic. 11 High-Fiber Foods You Should Be Eating. Available from: https://health.clevelandclinic.org/11-best-high-fiber-foods/

Daftar Isi

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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Hints
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      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
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      Hints
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      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
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      Hints
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      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
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      Backtrace
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      Backtrace
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      Backtrace
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      Backtrace
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      Backtrace
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      Backtrace
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        #12025-05-23 18:17:53GET/nutrisi/rekomendasi-makanan-tinggi-serat-untuk-menurunkan-berat-badan1123659