{"id":2823,"date":"2021-03-29T09:00:00","date_gmt":"2021-03-29T02:00:00","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=2823"},"modified":"2021-03-26T13:59:22","modified_gmt":"2021-03-26T06:59:22","slug":"sumber-sayur-buah-dan-makanan-dalam-vitamin-larut-air","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2021\/03\/29\/sumber-sayur-buah-dan-makanan-dalam-vitamin-larut-air\/","title":{"rendered":"SUMBER SAYUR, BUAH, DAN MAKANAN DALAM VITAMIN LARUT AIR"},"content":{"rendered":"\n\n\n

Sumber vitamin banyak terdapat pada sayur dan buah. Mari kita simak sumber vitamin larut air pada artikel berikut.<\/p>\n\n\n\n

Vitamin Larut Air<\/h2>\n\n\n\n

Dibagi menjadi dua kategori yaitu vitamin larut dalam air yang artinya tubuh mengeluarkan apa yang tidak diserapnya dan vitamin larut dalam lemak di mana sisa jumlahnya akan disimpan di dalam hati dan jaringan lemak sebagai cadangan. Vitamin yang larut dalam air antara lain delapan vitamin B (B-1, B-2, B-3, B-5, B-6, B-7, B-9, dan B-12) dan vitamin C. Sedangkan, vitamin yang larut dalam lemak adalah A, D, E, dan K.\u200b1\u200b<\/sup><\/span> Buah dan sayur merupakan bahan pangan yang sangat memberi manfaat bagi tubuh. Terutama untuk mendukung kebutuhan akan vitamin. Vitamin merupakan kelompok senyawa organik yang tidak termasuk dalam golongan protein, karbohidrat maupun lemak. \u200b2\u200b<\/sup><\/span> <\/p>\n\n\n\n

Sebagian besar vitamin larut air merupakan komponen sistem enzim yang banyak terlibat pada metabolisme energi. Vitamin larut air biasanya tidak disimpan di dalam tubuh dan dikeluarkan melalui urin dalam jumlah kecil. Oleh karena itu, vitamin larut air perlu dikonsumsi seriap hari untuk mencegah defisiensi yang dapat mengganggu fungsi tubuh normal.\u200b3\u200b<\/sup><\/span><\/p>\n\n\n\n

Fungsi Vitamin Larut Air <\/h2>\n\n\n\n

1. Vitamin C Fungsinya membentuk kolagen, antioksidan, membantu penyerapan zat besi dan kalsium, mencegah infeksi.

2. Thiamin (vitamin B1) Fungsinya bagian dari koenzim untuk metabolisme energi, thiamin menempati situs khusus di membran sel saraf. Akibatnya, aktivitas saraf dan aktivitas otot sebagai respons terhadap saraf sangat bergantung pada thiamin.<\/p>\n\n\n\n

3. Riboflavin (vitamin B2) Fungsinya mengikat asam fosfat, bagian dari koenzim untuk metabolism energi, riboflavin mempunyai pengaruh tidak langsung terhadap pertumbuhan, pembentuk vitamin B6.

4. Niasin (vitamin B3) Nikotinamida berfungsi di dalam tubuh sebagai bagian koenzim nikotinamida adenin dinukleotida (NAD) dan nikotinamida adenin dinukleotida fosfat (NADP). Koenzim ini diperlukan pada reaksi oksidasi reduksi pada glikolisis, metabolisme protein, asam lemak, pernafasan sel, dan detoksifikasi; dimana perannya adalah melepas dan menrima atom hidrogen.

5. Asam pantotenat (vitamin B5), fungsinya sebagai bagian dari koenzim A yang diperlukan dalam berbagai reaksi metabolisme sel. Selain itu juga terlibat pada sintesis hormon steroid, kolesterol, fosfolipida, dan porfirin yang diperlukan untuk pembentukan hemoglobin. <\/p>\n\n\n\n

6. Vitamin B6 (piridoksin) , Fungsinya Bagian dari koenzim piridoksal fosfat (PLP) yang masuk dalam metabolisme protein. PLP berperan pada prekursor hem dalam hemoglobin. Selain itu, juga diperlukan untuk perubahan triptofan menjadi niasin. Pembentukan sfingolipida yang diperlukan dalam pembentukan lapisan mielin juga memerlukan PLP.<\/p>\n\n\n\n

7. Biotin (vitamin B7) Fungsinya bagian dari koenzim , termasuk untuk metabolisme energi, lemak & protein.<\/p>\n\n\n\n

8. Folat , Fungsinya bagian dari koenzim yang diperlukan membuat DNA, dan sel baru, saraf penghubung pada otak, metabolisme asam amino. Juga diperlukan untuk pembentukan sel darah merah dan sel darah putih dalam sumsum tulang untuk pendewasaannya.

9. Vitamin B12 (kobalamin), Fungsinya Mengubah folat menjadi bentuk aktif, fungsi sistem saraf normal, kofaktor enzim metionin sintetase dan metilmalonil koA mutase.

Lebih Lanjut : Kupas Tuntas Kolin yang Mirip Vitamin B<\/strong><\/a><\/p>\n\n\n\n

Sumber Makanan Vitamin Larut Air<\/h2>\n\n\n\n

1. B-1: kacang hijau, kedelai, kacang merah, beras merah, susu kedelai, semangka, hati, kapri

2. B-2: susu, yogurt, keju, kacang tanah, kacang hijau, buncis, kangkung, hati

3. B-3: daging, unggas, ikan, jamur, kentang, tempe, kacang merah

4. B-5: hati, ayam, biji-bijian, brokoli, alpukat, jamur, kedelai

5. B-6: daging, ikan, unggas, kacang-kacangan, tahu dan produk kedelai lainnya, pisang<\/p>\n\n\n\n

\"\"

6. B-7: hati, kuning telur, serealia, kedelai, kacang tanah,pisang, jeruk, semangka

7. B-9: Biji-bijian dan sereal yang diperkaya, asparagus, bayam, brokoli, polong-polongan, rumput laut

8. B-12: Daging, unggas, ikan, susu, keju, telur, tempe

9. Vitamin C: Buah jeruk, kentang, brokoli, paprika, bayam, stroberi, tomat, daun singkong, jambu biji, pepaya.\u200b1\u200b<\/sup><\/span><\/p>\n\n\n\n

Baca Artikel : Konsumsi Vitamin C Aman Saat Pandemi<\/a><\/strong><\/p>\n\n\n\n

Daftar Sumber Vitamin Larut Air dan Jumlah Kalori<\/h2>\n\n\n\n

Thiamin\u200b3\u200b<\/sup><\/span>: <\/h3>\n\n\n\n
Roti, gandum utuh<\/td>1 ons (70 kkal)<\/td><\/tr>
sereal Cornflake fortifikasi<\/span><\/strong><\/td>1 ons (110 kkal)<\/td><\/tr>
Pasta spageti<\/td>1\u20442 cup masak (99 kkal)<\/td><\/tr>
Brokoli<\/td>1\u20442 cup masak (22 kkal)<\/td><\/tr>
Wortel<\/td>\u00bd c diparut mentah (24 kkal)<\/td><\/tr>
Kentang<\/td>1 panggang sedang dengan kulit (133 kkal)<\/td><\/tr>
Jus tomat<\/span><\/strong><\/td>3\u20444 cup (31 kkal)<\/td><\/tr>
Pisang<\/td>1 buah sedang (109 kkal)<\/td><\/tr>
Jeruk<\/td>1 buah sedang (62 kkal)<\/td><\/tr>
Stroberi<\/td>1\u20442 cup segar (22 kkal)<\/td><\/tr>
Semangka<\/td>1 iris (92 kkal)<\/td><\/tr>
Susu rendah lemak<\/td>1 cup (121 kkal)<\/td><\/tr>
Tahu <\/td>1\u20442 cup (76 kkal)<\/td><\/tr>
Dada ayam panggang<\/td>3 ons (140 kkal)<\/td><\/tr>
Telur<\/td>1 butir (78 kkal)<\/td><\/tr>
Susu kedelai<\/span><\/strong><\/td>1 cangkir (81 kkal)<\/td><\/tr><\/tbody><\/table>
tanda bold merah : sumber makanan tinggi thiamin<\/figcaption><\/figure>\n\n\n\n

Riboflavin \u200b3\u200b<\/sup><\/span> : <\/h3>\n\n\n\n
Roti gandum utuh<\/td>1 ons (70 kkal) \u00a0<\/strong><\/td><\/tr>
Brokoli<\/span><\/strong><\/td>1\u20442 cup masak (22 kkal)<\/td><\/tr>
Wortel<\/td>\u00bd cup (24 kkal)<\/td><\/tr>
Kentang<\/td>1 panggang sedang dengan kulit (133 kkal)<\/td><\/tr>
Pisang<\/td>1 buah sedang (109 kkal)<\/td><\/tr>
Jeruk<\/td>1 buah sedang (62 kkal)<\/td><\/tr>
Stroberi<\/td>1\u20442 cup segar (22 kkal)<\/td><\/tr>
Semangka<\/td>1 iris (92 kkal)<\/td><\/tr>
Susu rendah lemak<\/span><\/strong><\/td>1 cup (121 kkal)<\/td><\/tr>
Yogurt tawar<\/span><\/strong><\/td>1 cup (155 kkal)<\/td><\/tr>
Keju cheddar<\/td>11\u20442 \u00a0ons (171 kkal)<\/td><\/tr>
Tahu<\/td>1\u20442 cup (76 kkal)<\/td><\/tr>
Telur<\/span><\/strong><\/td>1 butir (78 kkal)<\/td><\/tr>
Hati<\/span><\/strong><\/td>3 ons goreng ( 184 kkal)<\/td><\/tr>
Jamur<\/span><\/strong><\/td>\u00bd cup masak (21 kkal)<\/td><\/tr><\/tbody><\/table>
tanda bold merah : sumber makanan tinggi riboflavin<\/figcaption><\/figure>\n\n\n\n

Niasin\u200b3\u200b<\/sup><\/span> : <\/h3>\n\n\n\n
Brokoli<\/td>1\u20442 cup masak (22 kkal)<\/td><\/tr>
Wortel<\/td>\u00bd cup (24 kkal)<\/td><\/tr>
Kentang<\/td>1 panggang sedang dengan kulit (133 kkal)<\/td><\/tr>
Pisang<\/td>1 buah sedang (109 kkal)<\/td><\/tr>
Jeruk<\/td>1 buah sedang (62 kkal)<\/td><\/tr>
Stroberi<\/td>1\u20442 cup segar (22 kkal)<\/td><\/tr>
Semangka<\/td>1 iris (92 kkal)<\/td><\/tr>
Susu rendah lemak<\/td>1 cup (121 kkal)<\/td><\/tr>
Tahu <\/td>1\u20442 cup (76 kkal)<\/td><\/tr>
Daging giling panggang tanpa lemak<\/td>3 ons (244 kkal)<\/td><\/tr>
Dada ayam panggang<\/span><\/strong><\/td>3 ons (140 kkal)<\/td><\/tr>
Tuna kaleng<\/span><\/strong><\/td>3 ons (99 kkal)<\/td><\/tr>
Telur<\/td>1 butir (78 kkal)<\/td><\/tr>
Hati<\/span><\/strong><\/td>3 Ons Goreng ((184 Kkal )<\/td><\/tr>
Kacang<\/span><\/strong><\/td>1 Ons Panggang (165 Kkal)<\/td><\/tr>
Jamur<\/span><\/strong><\/td>\u00bd Cup masak (21 Kkal)<\/td><\/tr><\/tbody><\/table>
tanda bold merah : sumber makanan tinggi niasin<\/figcaption><\/figure>\n\n\n\n

Vitamin B6\u200b3\u200b<\/sup><\/span> : <\/h3>\n\n\n\n
Roti gandum utuh<\/td>1 ons (70 kkal) \u00a0<\/strong><\/td><\/tr>
Sereal cornflake fortifikasi<\/span><\/strong><\/td>1 ons ( 110 kkal)<\/td><\/tr>
Brokoli<\/strong><\/span><\/td>1\u20442 cup masak (22 kkal)<\/td><\/tr>
Wortel<\/td>\u00bd cup (24 kkal)<\/td><\/tr>
Kentang<\/td>1 panggang sedang dengan kulit (133 kkal)<\/td><\/tr>
Jus tomat<\/span><\/strong><\/td>3\u20444 cup (31 kkal)<\/td><\/tr>
Pisang<\/span><\/strong><\/td>1 buah sedang (109 kkal)<\/td><\/tr>
Jeruk<\/td>1 buah sedang (62 kkal)<\/td><\/tr>
Stroberi<\/td>1\u20442 cup segar (22 kkal)<\/td><\/tr>
Semangka<\/span><\/strong><\/td>1 iris (92 kkal)<\/td><\/tr>
Susu lemak rendah<\/td>1 cup (121 kkal)<\/td><\/tr>
Tahu <\/td>1\u20442 cup (76 kkal)<\/td><\/tr>
Dada ayam panggang<\/td>3 ons (140 kkal)<\/td><\/tr>
Telur<\/td>1 butir (78 kkal)<\/td><\/tr><\/tbody><\/table>
tanda bold merah : sumber makanan tinggi vitamin B6<\/figcaption><\/figure>\n\n\n\n

Folat\u200b3\u200b<\/sup><\/span> : <\/h3>\n\n\n\n
Roti gandum utuh<\/td>1 ons (70 kkal) \u00a0<\/strong><\/td><\/tr>
Brokoli<\/span><\/strong><\/td>1\u20442 cup masak (22 kkal)<\/td><\/tr>
Wortel<\/td>\u00bd cup (24 kkal)<\/td><\/tr>
Jus tomat<\/span><\/strong><\/td>3\u20444 cup (31 kkal)<\/td><\/tr>
Pisang<\/td>1 buah sedang (109 kkal)<\/td><\/tr>
Jeruk<\/td>1 buah sedang (62 kkal)<\/td><\/tr>
Stroberi<\/td>1\u20442 c segar (22 kkal)<\/td><\/tr>
Semangka<\/td>1 iris (92 kkal)<\/td><\/tr>
Kacang pinto<\/td>1\u20442 cup masak (117 kkal)<\/td><\/tr>
Tahu <\/td>1\u20442 cup (76 kkal)<\/td><\/tr>
Telur<\/td>1 butir (78 kkal)<\/td><\/tr>
Lentil<\/span><\/strong><\/td>\u00bd cup masak ( 115 kkal)<\/td><\/tr>
Asparagus<\/span><\/strong><\/td>\u00bd cup masak ( 22 kkal )<\/td><\/tr>
Jus jeruk<\/span><\/strong><\/td>\u00be cup segar ( 84 kkal )<\/td><\/tr><\/tbody><\/table>
tanda bold merah : sumber makanan tinggi folat<\/figcaption><\/figure>\n\n\n\n

Vitamin C\u200b3\u200b<\/sup><\/span> : <\/h3>\n\n\n\n
Brokoli<\/span><\/strong><\/td>1\u20442 cup masak (22 kkal)<\/td><\/tr>
Wortel<\/td>\u00bd cup (24 kkal)<\/td><\/tr>
Jus tomat<\/td>3\u20444 cup (31 kkal)<\/td><\/tr>
Pisang<\/td>1 buah sedang (109 kkal)<\/td><\/tr>
Jeruk<\/td>1 buah sedang (62 kkal)<\/td><\/tr>
Stroberi<\/span><\/strong><\/td>1\u20442 cup (22 kkal)<\/td><\/tr>
Semangka<\/td>1 iris (92 kkal)<\/td><\/tr>
Paprika merah<\/span><\/strong><\/td>1\/2 cup ( 20 kkal)<\/td><\/tr>
Kiwi<\/span><\/strong><\/td>1 buah ( 46 kkal )<\/td><\/tr>
Kubis<\/span><\/strong> <\/td>\u00bd cup (30 kkal)<\/td><\/tr><\/tbody><\/table>
tanda bold merah : sumber makanan tinggi vitamin C<\/figcaption><\/figure>\n\n\n\n

<\/p>\n\n\n\n

Info lebih lanjut terkait kandungan vitamin larut air dalam makanan ada pada nilai gizi.com<\/a><\/strong><\/p>\n\n\n\n

Referensi<\/h2>\n\n\n\n
  1. \n
    1. <\/div>
    Solan M. The best foods for vitamins and minerals. Harvard Health Publishing . Published 2016. https:\/\/www.health.harvard.edu\/staying-healthy\/the-best-foods-for-vitamins-and-minerals<\/a><\/div>\n <\/div>\n<\/li>
  2. \n
    2. <\/div>
    Hamidah S. SAYURAN DAN BUAH SERTA MANFAATNYA BAGI KESEHATAN . Fakultas Teknik Universitas Negeri Yogyakarta<\/i>. Published online 2015:1-10.<\/div>\n <\/div>\n<\/li>
  3. \n
    3. <\/div>
    withney E, Rolfes sharon. Understanding Nutrition, Fourteenth Edition<\/i>. 14th ed. Cengage Learning; 2016.<\/div>\n <\/div>\n<\/li><\/ol><\/section>\n\n\n\n
      \n\n\n\n\n\n<\/ul>\n\n\n\n

      Editor : Ayu Rahadiyanti<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

      Sumber vitamin banyak terdapat pada sayur dan buah. Mari kita simak sumber vitamin larut air pada artikel berikut. Vitamin Larut<\/p>\n","protected":false},"author":31,"featured_media":3101,"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":[1],"tags":[262],"class_list":["post-2823","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-sayur-buah"],"yoast_head":"\nSUMBER SAYUR, BUAH, DAN MAKANAN DALAM VITAMIN LARUT AIR - Blog AhliGiziID<\/title>\n<meta name=\"description\" content=\"Sumber vitamin banyak terdapat pada sayur dan buah. 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