{"id":9131,"date":"2017-01-30T10:00:11","date_gmt":"2017-01-30T03:00:11","guid":{"rendered":"https:\/\/blog.ruparupa.id\/?p=9131"},"modified":"2017-01-30T10:00:11","modified_gmt":"2017-01-30T03:00:11","slug":"askruparupacom","status":"publish","type":"post","link":"https:\/\/www.ruparupa.com\/blog\/askruparupacom\/","title":{"rendered":"#AskRuparupacom: Menu Diet Sehat Turunkan Berat Badan"},"content":{"rendered":"<h2>#AskRuparupacom: Menu Diet Sehat Turunkan Berat Badan<\/h2>\n<h3>Tanya:<\/h3>\n<p>Pagi Dok,<br \/>\nUmur saya 33 tahun, berat badan saya 52 Kg. Saya mau menurunkan berat badan.<br \/>\nBisa di rekomendasi menu makan pagi, siang, sore Dok? Terima kasih atas waktu nya<br \/>\nRegards,<br \/>\nMitha<\/p>\n<h3>Jawab:<\/h3>\n<p>Hai Mitha,<br \/>\nSecara umum untuk menurunkan berat badan, kalori yang dikonsumsi perlu dikurangi sekitar 500 kalori dari kebutuhan total. Kebetulan data yang dikirimkan tidak lengkap jadi saya tidak bisa menghitung kebutuhan totalnya. Saya perlu data tinggi badan dan status kesehatan. Cobalah berkonsultasi dengan dokter sesialis gizi klinik yang ada di dekat tempat tinggal Anda, untuk mengetahui secara pasti kalori yang perlu dikonsumsi.<\/p>\n<p>Untuk menurunkan berat badan, diet yang baik adalah diet dengan gizi lengkap dan seimbang. Diet ini didapat dengan mengurangi sekitar 500 kalori dari jumlah kalori yang dibutuhkan secara bertahap. Pada waktu awal dokter perlu menganalisis kebiasaan makanan yang biasa dimakan, sehingga dapat diketahui total asupan kalori yang biasa dikonsumsi. Dari data tersebut, dimulailah pengurangan asupan kalori secara bertahap, hingga akhirnya target pengurangan 500 kalori dari kebutuhan total dalam sehari dapat tercapai.<\/p>\n<p>Hal lain yang perlu dilakukan adalah olah raga rutin. Olah raga dapat dilakukan sekitar 3-5 kali seminggu dengan durasi 30 menit \u2013 1 jam. Sehingga dapat mencapai target sekitar 150 menit dalam 1 minggu. Olah raga yang dilakukan bisa bervariasi, disesuaikan dengan hobi dan keinginan Anda. Misalnya jalan cepat, jogging, sepeda, senam aerobik, dll.<\/p>\n<p>Selain itu Anda juga perlu memperhatikan target penurunan yang ingin dicapai. Penurunan yang benar adalah penurunan\u00a0 lemak tubuh. Kadar lemak dalam tubuh dapat diketahui dengan menggunakan timbangan badan khusus. Timbangan berat badan ini tidak hanya menghitung berat badan tapi juga dilengkapi dengan perhitungan massa lemak tubuh, massa bebas lemak, air, presentase lemak. Biasanya dokter memiliki timbangan khusus yang dapat mengetahui komposisi tubuh seseorang.<\/p>\n<h3>Contoh menu diet seimbang:<\/h3>\n<ul>\n<li>Pagi : roti gandum + sedikit mentega + putih telur rebus + buah<\/li>\n<li>Jam 10.00: buah<\/li>\n<li>Makan Siang: Nasi merah\u00a0 + pepes ayam + tumis tahu dan sayuran + buah<\/li>\n<li>Jam 16.00: buah<\/li>\n<li>Malam: Nasi merah + ikan tim+ tumis tempe dan sayuran + buah<\/li>\n<\/ul>\n<h3>Cara memasak:<\/h3>\n<p>Masak makanan tersebut dengan cara direbus, dikukus, ditumis, dipanggang atau dipepes. Selama menjalani program diet seimbang, hindari makanan yang digoreng, berminyak dan manis.<\/p>\n<p>Bila berat badan turun, tapi massa lemak tidak turun, maka penurunan yang dicapai mungkin tidak akan bertahan lama. Inilah yang sering terjadi pada orang-orang yang mengalami penurunan berat badan secara drastis melalui diet yang tidak seimbang. Apabila penurunan yang Anda capai adalah penurunan lemak tubuh, selain mendapatkan berat badan yang diinginkan, resiko berbagai penyakit seperti kencing manis, tekanan darah tinggi, kolesterol, kanker, sakit jantung, stroke, dll, akan berkurang.<\/p>\n<p>Selamat mencoba!<\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<p>[efsrow]<br \/>\n[efscolumn lg=&#8221;4&#8243; md=&#8221;6&#8243; smoff=&#8221;0&#8243; mdoff=&#8221;0&#8243; lgoff=&#8221;0&#8243; ]<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-8981\" src=\"https:\/\/www.ruparupa.com\/blog\/wp-content\/uploads\/2016\/09\/cindiawatyimage-250x300.jpg\" alt=\"Ask The Experts dr Cindy\" width=\"333\" height=\"400\" \/><\/p>\n<p>[\/efscolumn]<br \/>\n[efscolumn lg=&#8221;8&#8243; md=&#8221;6&#8243; smoff=&#8221;0&#8243; mdoff=&#8221;0&#8243; lgoff=&#8221;0&#8243; ]<\/p>\n<h3>dr Cindy siap membantu Anda!<\/h3>\n<p>Apakah Anda mengalami masalah tentang kesehatan yang berkaitan dengan asupan gizi? Atau Anda ingin melakukan diet?<\/p>\n<p>Tanyakan kepada Dokter Spesialis Gizi Klinik, dr Cindiawaty Pudjiadi, MARS, MS, SpGK.<\/p>\n<p>[efsbutton style=&#8221;radius&#8221; size=&#8221;tiny&#8221; color_class=&#8221;success&#8221; icon=&#8221;fi-torso&#8221; align=&#8221;right&#8221; type=&#8221;link&#8221; target=&#8221;false&#8221; title=&#8221;Lihat Profil dr. Cindy&#8221; link=&#8221;https:\/\/www.ruparupa.com\/blog\/ruparupaexpert-cindiawaty-pudjiadi\/&#8221;] [efsbutton style=&#8221;radius&#8221; size=&#8221;tiny&#8221; color_class=&#8221;&#8221; icon=&#8221;fi-mail&#8221; align=&#8221;right&#8221; type=&#8221;link&#8221; target=&#8221;false&#8221; title=&#8221;Kumpulan artikel dr. Cindy&#8221; link=&#8221;https:\/\/www.ruparupa.com\/blog\/tag\/ask-the-experts-ahli-gizi-dr-cindiawaty\/&#8221;]<\/p>\n<p>[\/efscolumn]<br \/>\n[\/efsrow]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>#AskRuparupacom: Menu Diet Sehat Turunkan Berat Badan Tanya: Pagi Dok, Umur saya 33 tahun, berat badan saya 52 Kg. Saya mau menurunkan berat badan. Bisa di rekomendasi menu makan pagi, siang, sore Dok? Terima kasih atas waktu nya Regards, Mitha Jawab: Hai Mitha, Secara umum untuk menurunkan berat badan, kalori yang dikonsumsi perlu dikurangi sekitar [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":9152,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[3],"tags":[56,355],"class_list":["post-9131","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-ask-the-experts","tag-ask-the-experts-ahli-gizi-dr-cindiawaty","tag-tips-masak","post_format-post-format-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>#AskRuparupacom: Menu Diet Sehat Turunkan Berat Badan - Blog ruparupa<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ruparupa.com\/blog\/askruparupacom\/\" \/>\n<meta property=\"og:locale\" content=\"id_ID\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"#AskRuparupacom: Menu Diet Sehat Turunkan Berat Badan - Blog ruparupa\" \/>\n<meta property=\"og:description\" content=\"#AskRuparupacom: Menu Diet Sehat Turunkan Berat Badan Tanya: Pagi Dok, Umur saya 33 tahun, berat badan saya 52 Kg. 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