{"id":1486,"date":"2020-10-16T09:00:24","date_gmt":"2020-10-16T02:00:24","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=1486"},"modified":"2020-10-16T09:22:06","modified_gmt":"2020-10-16T02:22:06","slug":"diet-intermittent-sehatkah","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2020\/10\/16\/diet-intermittent-sehatkah\/","title":{"rendered":"Diet Intermittent Sehatkah?"},"content":{"rendered":"\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2020\/10\/WORLD-FOOD-DAY-1024x682.jpg\" alt=\"https:\/\/pixabay.com\/id\/photos\/memasak-sehat-makanan-makan-2364221\/\" class=\"wp-image-1509\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2020\/10\/WORLD-FOOD-DAY-1024x682.jpg 1024w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2020\/10\/WORLD-FOOD-DAY-300x200.jpg 300w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2020\/10\/WORLD-FOOD-DAY-768x512.jpg 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2020\/10\/WORLD-FOOD-DAY.jpg 1351w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Tanggal 16 Oktober diperingati sebagai Hari Pangan Sedunia. Tujuan diperingati hari ini adalah munculnya kesadaran akan masalah gizi buruk akibat kekurangan pangan dan obesitas. Dalam perkembangan zaman, semakin banyak diet yang berkembang tidak hanya digunakan untuk terapi suatu penyakit, namun juga untuk menjaga atau menurunkan berat badan. Salah satu diet yang sudah mulai dikenal dan dilakukan oleh masyarakat adalah diet 5:2 atau diet intermittent. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Definisi<\/h2>\n\n\n\n<p>Diet 5:2 \/ intermittent adalah diet yang dilakukan dengan membatasi asupan kalori atau dapat berpuasa selama 2 hari dalam 1 minggu dan makan dengan normal pada 5 hari lainnya. Diet ini memungkinkan seseorang <a href=\"https:\/\/ahligizi.id\/blog\/2020\/04\/24\/menurunkan-berat-badan-secara-alami\/\">menurunkan berat badannya<\/a> tanpa merasakan beban yang terlalu berat karena dalam diet ini seseorang dapat tetap makan normal selama 5 hari. diet ini dikatakan dapat menurunkan total asupan kalori keseluruhan sebanyak 25%.<span id=\"7c90daf6-5ac0-4bea-9866-c1ede9ac94a0\" data-items=\"[&quot;2268145911&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b1\u200b<\/sup><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Manfaat<\/h2>\n\n\n\n<p>Manfaat dari diet 5:2 atau diet intermitten adalah sebagai berikut:<span id=\"03788d0e-8b24-4841-a441-e3a9524fb34b\" data-items=\"[&quot;771461036&quot;]\" contenteditable=\"false\" class=\"abt-citation\" data-has-children=\"true\"><sup>\u200b2\u200b<\/sup><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Menurunkan HDL&amp; trigliserida serta meningkatkan LDL<\/li><li>Menurunkan<a href=\"https:\/\/ahligizi.id\/blog\/2019\/11\/23\/diet-hipertensi-darah-tinggi-dash-diet\/\"> tekanan darah<\/a> dan inflamasi<\/li><li>Menghambat risiko kanker (pertumbuhan dan perkembangan tumor)<\/li><li>Meningkatkan pembakaran lemak<\/li><li>Memperbaiki komposisi tubuh<\/li><li>Memperbaiki sensitivitas insulin<\/li><li>Menurunkan <a href=\"https:\/\/ahligizi.id\/blog\/2020\/08\/17\/pengaturan-indeks-glikemik-beban-glikemik-dan-penghitungan-karbohidrat-pada-diabetes-mellitus\/\">kadar glukosa darah<\/a><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Diet Intermittent Dapat Menurunkan Risiko Berbagai Penyakit<\/h2>\n\n\n\n<p id=\"tw-target-text\">Berbeda dengan pembatasan kalori harian yang biasanya menghasilkan pengurangan <em>lean mass<\/em> dan <em>fat mass<\/em>, pada puasa intermiten kehilangan lemak sambil mempertahankan <em>lean mass<\/em>. Selama masa <em>fasting day,<\/em> asam lemak akan dilepaskan oleh sel adiposa dan akan masuk ke dalam organ hati. Di dalam hati ini lemak akan diubah menjadi benda keton (\u03b2-hidroksibutarat asetoasetat) yang mana akan menyediakan sumber energi oleh sel tubuh dan neuron. Benda keton ini juga memiliki efek menguntungkan untuk sel karena dapat menetralkan proses-proses suatu penyakit. Contohnya adalah benda keton melindungi neuron dari kerusakan dan degenerasi pada model eksperimen untuk epilepsi dan penyakit Alzheimer.<span id=\"a1729371-a03e-4cfb-8c26-ad67e4a0c676\" data-items=\"[&quot;3776963806&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b3\u200b<\/sup><\/span><\/p>\n\n\n\n<p id=\"tw-target-text\">Selain digunakan sebagai sumber energi, badan keton dapat memodulasi jalur pensinyalan dan ekspresi gen. <strong><span class=\"has-inline-color has-vivid-red-color\"><em>Fasting day<\/em> dapat meningkatkan kemampuan sel untuk membuang \u201ckotoran\u201d yang ada di molekul tubuh seperti protein atau organel yang rusak dengan proses autofagi dan dapat meningkatkan efek ketahanan dari proses autofagi itu sendiri<\/span><\/strong>.<span id=\"ec867434-ef1d-4245-a9c9-f15cb2663603\" data-items=\"[&quot;3776963806&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b3\u200b<\/sup><\/span><\/p>\n\n\n\n<pre id=\"tw-target-text\" class=\"wp-block-preformatted\"><strong><span class=\"has-inline-color has-vivid-red-color\">Mekanisme utama puasa dapat melindungi dari cedera jaringan dan penyakit adalah dengan mengaktifkan respons stres seluler adaptif dengan proses berbasis hormon.<\/span><\/strong><\/pre>\n\n\n\n<p>Kemampuan lain yang ditingkatkan oleh diet 5:2 adalah meningkatkan kemampuan sel untuk mengeliminasi protein atau organel yang rusak. Diet 5:2 atau <em>intermittent diet<\/em> ini juga mampu menurunkan kadar sirkulasi leptin dan meningkatkan level adipokinetin, perubahan yang berhubungan dengan perbaikan metabolisme energi dan kardioproteksi. Dalam <em>fasting day<\/em>, peningkatan sinyal faktor neurotropik di sel otak juga dapat terjadi, yang mana dapat berhubungan dalam kemampuannya untuk meningkatkan neurogenesis hipocampal dan melindungi neuron dari oksidatif dan stres metabolik pada model hewan yang memiliki penyakit Parkinson, Huntington, Alzheimer dan stroke.<span id=\"5ee80602-967a-4d36-b8f9-faa9f0423f1f\" data-items=\"[&quot;3776963806&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b3\u200b<\/sup><\/span> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Intermittent Fasting dan Homosistein<\/h2>\n\n\n\n<p id=\"tw-target-text\">Kombinasi <em>Intermittent Fasting (IF)<\/em> dan <em>Calorie Restriction<\/em> (CR) adalah cara efektif untuk mengurangi berat badan, massa lemak, dan massa lemak viseral pada wanita obesitas. IF dan CR baru ini juga menurunkan indikator utama risiko PJK, seperti kolesterol LDL, trigliserida, dan  LDL.<span id=\"2608aad4-e3a0-491c-9c79-8fba9705e366\" data-items=\"[&quot;1481928401&quot;]\" contenteditable=\"false\" class=\"abt-citation\" data-has-children=\"true\"><sup>\u200b4\u200b<\/sup><\/span><\/p>\n\n\n\n<p>Denyut nadi dan konsentrasi homosistein menurun pada kelompok <em>Intermittent Fasting with Calorie Restriction <\/em>(IFCR). Penurunan konsentrasi leptin sebagian besar dimediasi dari penurunan massa lemak dan <em>visceral fat mass.<\/em> Leptin juga berhubungan dengan pembentukan plak aterosklerosis melalui efek biosintesis kolesterol di monosit. Kadar adiponektin juga menurun karena IFCR. Penurunan kadar kolesterol total dan LDL terjadi pada kelompok IFCR. <strong><span class=\"has-inline-color has-vivid-red-color\">Puasa intermiten dapat menurunkan berat badan dan memperbaiki indikator risiko penyakit jantung koroner (PJK).<\/span><\/strong><span id=\"acb5b0be-416f-4112-aa5b-aa7094e7e934\" data-items=\"[&quot;1481928401&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b4\u200b<\/sup><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Diet Intermittent dan Aktivitas Fisik<\/h2>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">Diet intermitten atau diet 5:2 ini akan semakin baik apabila digabungkan dengan olahraga yang teratur dan konsumsi makanan sumber fitokimia karena dapat menunjukkan pengaruh yang kuat dalam kesehatan<\/span><\/strong>, yaitu dengan mendukung jalan respon adaptif stres seluler yang dapat melindungi dan menetralkan penyakit. Olahraga membantu dalam adaptasi lemak. Glikogen terkuras selama tidur dan puasa, dan akan terus berkurang selama olahraga, sehingga dapat meningkatkan sensitivitas insulin. Makanan yang dikonsumsi akan disimpan secara efisien; sebagian besar disimpan sebagai glikogen di otot, dibakar sebagai energi untuk membantu proses pemulihan dan disimpan sangat sedikit dalam bentuk lemak.<span id=\"84697866-39d9-4fd0-a19b-f73496a1c9ef\" data-items=\"[&quot;1445143532&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b5\u200b<\/sup><\/span><\/p>\n\n\n\n<p id=\"tw-target-text\"><strong><span class=\"has-inline-color has-vivid-red-color\">Puasa intermiten yang membatasi konsumsi makanan hingga siang hari dapat meningkatkan biologi sirkadian untuk meningkatkan kesehatan metabolik<\/span><\/strong>. Konsumsi sebagian besar energi lebih awal dikaitkan dengan penurunan berat badan dan peningkatan kesehatan. Puasa intermiten dapat secara langsung mempengaruhi mikrobiota usus, yang merupakan komunitas mikroba yang kompleks, beragam, dan luas yang berada di saluran usus.<span id=\"4e6afc07-a6c6-4e6a-b504-c0c2f149ec4a\" data-items=\"[&quot;1445143532&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b5\u200b<\/sup><\/span><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>DIet Intermittent  dapat membantu penurunan berat badan serta penurunan konsentrasi glukosa dan insulin.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Referensi<\/h2>\n\n\n\n<section aria-label=\"Bibliography\" class=\"wp-block-abt-bibliography abt-bibliography\" role=\"region\"><ol class=\"abt-bibliography__body\" data-entryspacing=\"1\" data-maxoffset=\"3\" data-linespacing=\"1\" data-second-field-align=\"flush\"><li id=\"2268145911\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">1. <\/div><div class=\"csl-right-inline\">5:2 5:2. 5:2 Basics. The 5:2 Diet Book. Accessed 2018. <a href=\"https:\/\/the5-2dietbook.com\/basics\">https:\/\/the5-2dietbook.com\/basics<\/a><\/div>\n  <\/div>\n<\/li><li id=\"771461036\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">2. <\/div><div class=\"csl-right-inline\">Pallavi R, Giorgio M, Pelicci PG. Insights into the beneficial effect of caloric\/ dietary restriction for a healthy and prolonged life. <i>Front Physio<\/i>. Published online 2012. doi:<a href=\"https:\/\/doi.org\/10.3389\/fphys.2012.00318\">10.3389\/fphys.2012.00318<\/a><\/div>\n  <\/div>\n<\/li><li id=\"3776963806\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">3. <\/div><div class=\"csl-right-inline\">Mattson M. Challenging oneself intermittently to improve health. <i>Dose Response<\/i>. 2014;12(4):600-618. doi:<a href=\"https:\/\/doi.org\/10.2203\/dose-response.14-028.Mattson\">10.2203\/dose-response.14-028.Mattson<\/a><\/div>\n  <\/div>\n<\/li><li id=\"1481928401\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">4. <\/div><div class=\"csl-right-inline\">Klempel MC, Kroeger CM, Bhutani S, Trepanowski JF, Varady KA. Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women. <i>Nutr J<\/i>. Published online November 21, 2012. doi:<a href=\"https:\/\/doi.org\/10.1186\/1475-2891-11-98\">10.1186\/1475-2891-11-98<\/a><\/div>\n  <\/div>\n<\/li><li id=\"1445143532\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">5. <\/div><div class=\"csl-right-inline\">Patterson R, Laughlin G, LaCroix A, et al. Intermittent Fasting and Human Metabolic Health. <i>J Acad Nutr Diet<\/i>. 2015;115(8):1203-1212. doi:<a href=\"https:\/\/doi.org\/10.1016\/j.jand.2015.02.018\">10.1016\/j.jand.2015.02.018<\/a><\/div>\n  <\/div>\n<\/li><\/ol><\/section>\n\n\n\n<ul class=\"wp-block-social-links is-layout-flex wp-block-social-links-is-layout-flex\"><li class=\"wp-social-link wp-social-link-wordpress  wp-block-social-link\"><a href=\"https:\/\/wordpress.org\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12.158,12.786L9.46,20.625c0.806,0.237,1.657,0.366,2.54,0.366c1.047,0,2.051-0.181,2.986-0.51 c-0.024-0.038-0.046-0.079-0.065-0.124L12.158,12.786z M3.009,12c0,3.559,2.068,6.634,5.067,8.092L3.788,8.341 C3.289,9.459,3.009,10.696,3.009,12z M18.069,11.546c0-1.112-0.399-1.881-0.741-2.48c-0.456-0.741-0.883-1.368-0.883-2.109 c0-0.826,0.627-1.596,1.51-1.596c0.04,0,0.078,0.005,0.116,0.007C16.472,3.904,14.34,3.009,12,3.009 c-3.141,0-5.904,1.612-7.512,4.052c0.211,0.007,0.41,0.011,0.579,0.011c0.94,0,2.396-0.114,2.396-0.114 C7.947,6.93,8.004,7.642,7.52,7.699c0,0-0.487,0.057-1.029,0.085l3.274,9.739l1.968-5.901l-1.401-3.838 C9.848,7.756,9.389,7.699,9.389,7.699C8.904,7.67,8.961,6.93,9.446,6.958c0,0,1.484,0.114,2.368,0.114 c0.94,0,2.397-0.114,2.397-0.114c0.485-0.028,0.542,0.684,0.057,0.741c0,0-0.488,0.057-1.029,0.085l3.249,9.665l0.897-2.996 C17.841,13.284,18.069,12.316,18.069,11.546z M19.889,7.686c0.039,0.286,0.06,0.593,0.06,0.924c0,0.912-0.171,1.938-0.684,3.22 l-2.746,7.94c2.673-1.558,4.47-4.454,4.47-7.771C20.991,10.436,20.591,8.967,19.889,7.686z M12,22C6.486,22,2,17.514,2,12 C2,6.486,6.486,2,12,2c5.514,0,10,4.486,10,10C22,17.514,17.514,22,12,22z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">WordPress<\/span><\/a><\/li>\n\n\n\n\n\n\n\n\n\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Tanggal 16 Oktober diperingati sebagai Hari Pangan Sedunia. Tujuan diperingati hari ini adalah munculnya kesadaran akan masalah gizi buruk akibat<\/p>\n","protected":false},"author":15,"featured_media":1493,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_layout":"default_layout","footnotes":"","_wpscppro_custom_social_share_image":0,"_facebook_share_type":"","_twitter_share_type":"","_linkedin_share_type":"","_pinterest_share_type":"","_linkedin_share_type_page":"","_instagram_share_type":"","_medium_share_type":"","_threads_share_type":"","_selected_social_profile":[]},"categories":[18],"tags":[133],"class_list":["post-1486","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-masalah-berat-badan","tag-puasa"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Diet Intermittent Sehatkah? - Blog AhliGiziID<\/title>\n<meta name=\"description\" content=\"Salah satu diet yang sudah mulai dikenal dan dilakukan oleh masyarakat adalah diet 5:2 atau diet intermittent. 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