{"id":33892,"date":"2021-07-12T16:13:02","date_gmt":"2021-07-12T09:13:02","guid":{"rendered":"https:\/\/www.ruparupa.com\/blog\/?p=33892"},"modified":"2021-10-29T10:04:15","modified_gmt":"2021-10-29T03:04:15","slug":"berapa-batas-gula-garam-dan-lemak-yang-aman","status":"publish","type":"post","link":"https:\/\/www.ruparupa.com\/blog\/berapa-batas-gula-garam-dan-lemak-yang-aman\/","title":{"rendered":"Berapa Batas Gula, Garam, dan Lemak yang Aman?"},"content":{"rendered":"\n<p>Nutrisi dan hidrasi yang tepat sangat penting sepanjang hidup Anda. Ketika Anda makan makanan yang seimbang, Anda cenderung lebih sehat dengan sistem kekebalan yang lebih kuat. Maka dari itu, Anda harus mengetahui batas konsumsi lemak, gula dan garam yang aman, serta minum cukup air, dan menyeimbangkan kalori masuk dengan kalori keluar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Anjuran konsumsi gula, garam, dan lemak<\/strong><\/h2>\n\n\n\n<p>Makan sehat dapat membantu mencegah segala bentuk malnutrisi seperti underweight, kekurangan vitamin atau mineral, kelebihan berat badan, dan obesitas. Yuk simak batas jumlah konsumsi gula, garam, dan lemak harian!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Gula<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-41-1024x666.png\" alt=\"makan dalam batas konsumsi gula aman\" class=\"wp-image-33903\" width=\"683\" height=\"444\" srcset=\"https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-41-1024x666.png 1024w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-41-300x195.png 300w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-41-768x500.png 768w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-41-696x453.png 696w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-41-1068x695.png 1068w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-41-645x420.png 645w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-41.png 1194w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><figcaption>sumber: stocksnap.io<\/figcaption><\/figure><\/div>\n\n\n\n<p>Tanpa kita sadari, makanan yang kita konsumsi banyak memiliki gula. Banyak makanan dan minuman yang memiliki gula tambahan seperti misalnya glukosa, galaktosa, fruktosa, sukrosa. Mengonsumsi gula bebas meningkatkan risiko karies gigi (kerusakan gigi). Kelebihan kalori dari makanan dan minuman tinggi gula juga berkontribusi terhadap kenaikan berat badan yang tidak sehat, yang dapat menyebabkan kelebihan berat badan dan obesitas. &nbsp;<\/p>\n\n\n\n<p>Agar terhindar dari masalah kesehatan di atas, Anda harus membatasi konsumsi makanan atau minuman yang mengandung banyak gula. Dalam sehari, sebaiknya orang dewasa maupun anak-anak mengonsumsi gula kurang dari 5% total asupan energi.<\/p>\n\n\n\n<p>Berikut panduan anjuran konsumsi gula harian:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Anak 4-6 tahun: maksimal 19g atau sekitar 5 sendok teh<\/li><li>Anak 7-10 tahun: maksimal 24g atau sekitar 6 sendok teh<\/li><li>Dewasa: maksimal 30g atau sekitar 7 sendok teh<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Garam<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-43-1024x675.png\" alt=\"makan dalam batas konsumsi garam aman\" class=\"wp-image-33905\" width=\"651\" height=\"429\" srcset=\"https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-43-1024x675.png 1024w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-43-300x198.png 300w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-43-768x506.png 768w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-43-696x459.png 696w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-43-1068x704.png 1068w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-43-637x420.png 637w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-43.png 1136w\" sizes=\"auto, (max-width: 651px) 100vw, 651px\" \/><figcaption>sumber: maxpixel.net<\/figcaption><\/figure><\/div>\n\n\n\n<p>Sebagian orang tidak sadar dengan jumlah garam yang mereka konsumsi setiap harinya. Garam dapat mudah ditemukan di makanan siap saji, keju, atau daging olahan seperti ham, bacon, dan salami. Banyak juga makanan yang perlu tambahan garam selama memasak misalnya kaldu, kaldu, kecap dan kecap ikan.<\/p>\n\n\n\n<p>Kebanyakan orang mengkonsumsi terlalu banyak natrium melalui garam (rata-rata 9-12g garam per hari) dan tidak cukup kalium. Konsumsi garam yang tinggi dan asupan kalium yang tidak mencukupi (kurang dari 3,5 g) berkontribusi terhadap tekanan darah tinggi, yang dapat menyebabkan peningkatkan risiko penyakit jantung dan stroke.<\/p>\n\n\n\n<p>Maka dari itu, berikut panduan anjuran garam harian:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Anak usia 1-3 tahun: maksimal 2g garam atau 0,8 natrium<\/li><li>Anak usia 4-6 tahun: maksimal 3gr garam atau 1,2 natrium<\/li><li>Usia 7-10 tahun: maksimal 5gr atau 2g natrium<\/li><li>Usia 11 tahun hingga orang dewasa: maksimal 6g garam, setara dengan 1 sendok teh atau 2,4g natrium<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Lemak<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-42-1024x735.png\" alt=\"\" class=\"wp-image-33904\" width=\"650\" height=\"466\" srcset=\"https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-42-1024x735.png 1024w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-42-300x215.png 300w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-42-768x551.png 768w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-42-696x500.png 696w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-42-585x420.png 585w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-42.png 1053w\" sizes=\"auto, (max-width: 650px) 100vw, 650px\" \/><figcaption>sumber: pixabay.com<\/figcaption><\/figure><\/div>\n\n\n\n<p>Anda bisa turunkan resiko terkena penyakit jantung dan stroke dengan membatasi konsumsi lemak. Kurangi lemak jenuh hingga 10% dari asupan harian. Lemak ini sering Anda temu di alam daging berlemak, mentega, minyak kelapa, krim, dan keju. Anda juga harus mengurangi lemak trans menjadi 1% dari total asupan energi harian. Lemak jenis ini dapat Anda temui di dalam banyak makanan misalnya makanan olahan, makanan cepat saji, gorengan, pizza, kue, dan margarin.<\/p>\n\n\n\n<p>Untuk mencegah kenaikan berat badan, kurangi konsumsi lemak hingga kurang dari 30% total asupan energi harian. Pada pria dewasa, mereka tidak boleh mengonsumsi lemak jenuh lebih dari 30g setiap hari, sedangkan untuk wanita adalah 20g. Sebaiknya, orang mengonsumsi lemak 20-25% dari total asupan energi. Angka itu setara dengan 702 kkal atau 67g lemak.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cara membatasi konsumsi gula, garam, dan lemak<\/strong><\/h2>\n\n\n\n<p>Untuk meningkatkan sistem kekebalan tubuh, Anda bisa makan buah, sayuran, dan biji-bijian dengan kaya serat. Batasi juga konsumsi lemak jenuh, garam, dan gula tambahan.<\/p>\n\n\n\n<p>Anda dapat mengurangi asupan lemak dengan:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>mengubah cara memasak \u2013 buang bagian daging yang berlemak, gunakan minyak sayur (bukan minyak hewani), dan rebus, kukus, atau panggang daripada menggoreng<\/li><li>menghindari makanan olahan yang mengandung lemak trans<\/li><li>membatasi konsumsi makanan yang mengandung lemak jenuh dalam jumlah tinggi.<\/li><li>mengganti lemak jenuh dan lemak trans dengan lemak tak jenuh (misalnya ikan, alpukat, kacang-kacangan, minyak zaitun, kedelai, kanola, bunga matahari dan minyak jagung).<\/li><\/ul>\n\n\n\n<p>Anda dapat mengurangi konsumsi garam dengan:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>tidak menambahkan garam, kecap manis atau kecap ikan ke dalam makanan<\/li><li>membatasi konsumsi makanan ringan asin<\/li><li>memeriksa label makanan dan memilih produk dengan kandungan natrium yang lebih rendah<\/li><li>mengkonsumsi buah-buahan dan sayuran segar untuk meningkatkan kalium, yang dapat mengurangi efek negatif dari peningkatan konsumsi natrium pada tekanan darah.<\/li><\/ul>\n\n\n\n<p>Anda dapat mengurangi asupan gula dengan:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>membatasi konsumsi makanan dan minuman yang mengandung gula dalam jumlah tinggi (misalnya minuman manis, camilan manis, dan permen)<\/li><li>makan buah-buahan segar dan sayuran mentah sebagai pengganti camilan manis.<\/li><\/ul>\n\n\n\n<p>Untuk mengetahui jenis-jenis makanan apa saja yang dapat mempengaruhi <a href=\"https:\/\/www.ruparupa.com\/blog\/ketahui-arti-kadar-gula-darah-yang-perlu-anda-awasi\/\" target=\"_blank\" rel=\"noreferrer noopener\">kadar gula<\/a> Anda, Anda bisa mendapatkan alat cek gula darah milik Sowell. Alat ini memiliki ukuran yang kecil sehingga bisa di bawa kemana saja. Pemakaiannya yang praktis juga memudahkan Anda untuk melakukan pemeriksaan mandiri di rumah. Hanya dalam waktu 5 detik, Anda bisa mengetahui hasil gula darah Anda.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/06\/image-171.png\" alt=\"blood sugar monitor\" class=\"wp-image-33533\" width=\"261\" height=\"327\" srcset=\"https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/06\/image-171.png 542w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/06\/image-171-239x300.png 239w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/06\/image-171-335x420.png 335w\" sizes=\"auto, (max-width: 261px) 100vw, 261px\" \/><figcaption><a href=\"https:\/\/www.ruparupa.com\/sowell-alat-pengukur-gula-darah-gdh-fad-stripsdg-562.html?utm_source=blog&amp;utm_medium=referral&amp;utm_term=image&amp;utm_campaign=pdp\" target=\"_blank\" rel=\"noreferrer noopener\">Alat cek gula darah<\/a><\/figcaption><\/figure><\/div>\n\n\n\n<p><a href=\"https:\/\/www.ruparupa.com\/sowell\">Sowell<\/a> menyediakan alat-alat kesehatan yang akurat dan praktis dengan harga yang terjangkau untuk Anda dan keluarga. Anda bisa mendapatkan produk-produk kesehatan Sowell lainnya di <a href=\"http:\/\/ruparupa.com\" target=\"_blank\" rel=\"noreferrer noopener\">Ruparupa<\/a>. Yuk hidup sehat bersama Sowell dan Ruparupa!<\/p>\n\n\n\n<p><strong><em>Pilihan Alat Kesehatan Sowell Lainnya di Ruparupa<\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-gallery columns-2 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"719\" height=\"706\" src=\"https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/06\/image-174.png\" alt=\"Alat cek gula darah\" data-id=\"33576\" data-full-url=\"https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/06\/image-174.png\" data-link=\"https:\/\/www.ruparupa.com\/blog\/ketahui-arti-kadar-gula-darah-yang-perlu-anda-awasi\/image-174-4\/\" class=\"wp-image-33576\" srcset=\"https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/06\/image-174.png 719w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/06\/image-174-300x295.png 300w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/06\/image-174-696x683.png 696w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/06\/image-174-428x420.png 428w\" sizes=\"auto, (max-width: 719px) 100vw, 719px\" \/><figcaption class=\"blocks-gallery-item__caption\">Alat Cek Gula Darah<\/figcaption><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"712\" height=\"692\" src=\"https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image.png\" alt=\"strip gula darah\" data-id=\"33621\" data-full-url=\"https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image.png\" data-link=\"https:\/\/www.ruparupa.com\/blog\/batas-kadar-gula-wanita-dan-gejala-yang-perlu-diawasi\/image-230\/\" class=\"wp-image-33621\" srcset=\"https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image.png 712w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-300x292.png 300w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-696x676.png 696w, https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2021\/07\/image-432x420.png 432w\" sizes=\"auto, (max-width: 712px) 100vw, 712px\" \/><figcaption class=\"blocks-gallery-item__caption\">Strip Gula Darah<\/figcaption><\/figure><\/li><\/ul><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Nutrisi dan hidrasi yang tepat sangat penting sepanjang hidup Anda. Ketika Anda makan makanan yang seimbang, Anda cenderung lebih sehat dengan sistem kekebalan yang lebih kuat. Maka dari itu, Anda harus mengetahui batas konsumsi lemak, gula dan garam yang aman, serta minum cukup air, dan menyeimbangkan kalori masuk dengan kalori keluar. Anjuran konsumsi gula, garam, [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":33908,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2516,2515],"tags":[2100,2506,165,2503,435,2110],"class_list":["post-33892","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-living","tag-alat-kesehatan","tag-health","tag-kesehatan","tag-living","tag-makan-sehat","tag-sowell"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Berapa Batas Gula, Garam, dan Lemak yang Aman? - Blog ruparupa<\/title>\n<meta name=\"description\" content=\"Makan sehat dapat membantu mencegah segala bentuk malnutrisi. 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