{"id":3492,"date":"2021-05-12T09:00:00","date_gmt":"2021-05-12T02:00:00","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=3492"},"modified":"2021-05-08T11:51:18","modified_gmt":"2021-05-08T04:51:18","slug":"tips-cegah-peningkatan-berat-badan-setelah-lebaran","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2021\/05\/12\/tips-cegah-peningkatan-berat-badan-setelah-lebaran\/","title":{"rendered":"Tips Cegah Peningkatan Berat Badan Setelah Lebaran"},"content":{"rendered":"\n<p>Hari Raya Idul Fitri atau lebaran akan tiba datang sebentar lagi, hanya menunggu hitungan jam saja. Semua muslim merayakannya dengan suka cita. Banyak makanan minuman tersaji yang sangat menggunggah selera. Namun hati-hati jangan sampai berat badan meningkat setelah lebaran. Berikut tips cegah peningkatan berat badan setelah lebaran. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Makan makanan bergizi seimbang<\/h2>\n\n\n\n<p>Konsumsi makanan bergizi seimbang sesuai piring makanku. <strong><span class=\"has-inline-color has-vivid-red-color\">PIRING MAKANKU: SAJIAN SEKALI MAKAN<\/span><\/strong>, dimaksudkan sebagai<br>panduan yang menunjukkan sajian makanan dan minuman pada setiap kali makan (misal sarapan, makan siang dan makan malam). Visual Piring Makanku ini menggambarkan anjuran makan sehat dimana <strong><span class=\"has-inline-color has-vivid-red-color\">separoh (50%) dari total jumlah makanan setiap kali makan adalah sayur dan buah, dan separoh (50%) lagi adalah makanan pokok dan lauk-pauk.<\/span><\/strong><span id=\"05709bb4-6903-4ead-9713-46507fa98979\" data-items=\"[&quot;22160002&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b1\u200b<\/sup><\/span> <\/p>\n\n\n\n<p>Piring Makanku juga menganjurkan makan bahwa porsi sayuran harus lebih banyak dari porsi buah, dan porsi makanan pokok lebih banyak dari porsi lauk-pauk.<strong><span class=\"has-inline-color has-vivid-red-color\"> Jangan lupa minum air putih setiap kali makan, bisa sebelum, ketika atau setelah makan. <\/span><\/strong>Meskipun gambar gelas hanya satu buah dalam visual ini, tidak berarti bahwa minum dalam satu kali makan hanya satu gelas, bisa saja disesuaikan dengan kebutuhan, misalnya segelas sebelum makan dan segelas lagi setelah makan.<span id=\"82ca9ffa-05ad-499c-8e76-948b76e35661\" data-items=\"[&quot;22160002&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b1\u200b<\/sup><\/span> Berikut gambaran piring makanku<span id=\"93ed4b1b-3786-4e51-bceb-d490b23b50c1\" data-items=\"[&quot;1281425893&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b2\u200b<\/sup><\/span> <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"381\" height=\"340\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/05\/image-4.png\" alt=\"\" class=\"wp-image-3497\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/05\/image-4.png 381w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/05\/image-4-300x268.png 300w\" sizes=\"auto, (max-width: 381px) 100vw, 381px\" \/><\/figure>\n\n\n\n<p><strong><a href=\"https:\/\/ahligizi.id\/blog\/2021\/03\/22\/kebutuhan-cairan-saat-8-gelas-kurang-cukup\/\">Penasaran : Berapa kebutuhan Cairan per Hari?<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. Perbanyak makan sayur dan buah<\/h2>\n\n\n\n<p>Sebagian besar makanan yang tersaji saat lebaran, lauk pauk, camilan yang tinggi karbohidrat, protein, dan lemak; membuat sumber serat terabaikan. Sayur dan buah merupakan sumber vitamin, mineral, dan serat.<strong><span class=\"has-inline-color has-vivid-red-color\"> Terutama sayuran dan buah yang berwarna banyak mengandung vitamin dan berfungsi sebagai antioksidan yaitu vitamin A, C, E.<\/span><\/strong> Perbanyak konsusmsi sayuran berdaun hijau (bayam, sawi, kangkung, dll), wortel, terong, tauge, labu siam, tomat, dan lain-lain. Pilih buah-buahan lokal seperti pisang, pepaya, jeruk, nanas, semangka, melon, mangga, dll.<\/p>\n\n\n\n<p><a href=\"https:\/\/ahligizi.id\/blog\/2020\/11\/28\/warna-warni-makanan\/\"><strong>Lebih Lanjut : Warna Warni Makanan<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/02\/pexels-pixabay-264537-1024x768.jpg\" alt=\"\" class=\"wp-image-2812\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/02\/pexels-pixabay-264537-1024x768.jpg 1024w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/02\/pexels-pixabay-264537-300x225.jpg 300w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/02\/pexels-pixabay-264537-768x576.jpg 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/02\/pexels-pixabay-264537-1536x1152.jpg 1536w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/02\/pexels-pixabay-264537-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Kecukupan gizi terutama vitamin dan mineral sangat diperlukan untuk mempertahankan sistem kekebalan tubuh yang optimal. Vitamin dan mineral pada sayur dan buah berperan sebagai antioksidan atau penangkal senyawa jahat dalam tubuh dan membantu meningkatkan imunitas tubuh.<span id=\"4c1a9714-ccc7-4d26-bdfc-bf8f36cff9a3\" data-items=\"[&quot;1281425893&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b2\u200b<\/sup><\/span><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/ahligizi.id\/blog\/2021\/02\/24\/zat-gizi-antioksidan-free-radical-scavengers\/\">Baca : Antioksidan Free Radical Scavengers<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. Batasi gula, garam, lemak<\/h2>\n\n\n\n<p>Hidangan saat lebaran yang banyak mengandung gula, garam, dan lemak perlu dibatasi. Rekomendasi dari Kemenkes RI terkait <strong><span class=\"has-inline-color has-vivid-red-color\">konsumsi gula tidak lebih dari 50 g (4 sendok makan), natrium lebih dari 2000 mg (1 sendok teh garam) dan lemak\/minyak total lebih dari 67 g (5 sendok makan) per orang per hari.<span id=\"a0948c04-f133-4c59-842f-9582ed4cb3d0\" data-items=\"[&quot;2113867831&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b3\u200b<\/sup><\/span> Konsumsi gula, garam, dan minyak berlebihan dapat meningkatkan risiko hipertensi, stroke, diabetes, dan serangan jantung.<\/span><\/strong><span id=\"4a7d379b-dfe8-4d05-a10e-f989f132224c\" data-items=\"[&quot;22160002&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b1\u200b<\/sup><\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"698\" height=\"1024\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/05\/coca-cola-155787_1280-698x1024.png\" alt=\"\" class=\"wp-image-3508\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/05\/coca-cola-155787_1280-698x1024.png 698w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/05\/coca-cola-155787_1280-204x300.png 204w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/05\/coca-cola-155787_1280-768x1127.png 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/05\/coca-cola-155787_1280.png 872w\" sizes=\"auto, (max-width: 698px) 100vw, 698px\" \/><\/figure>\n\n\n\n<p>Cara membatasi konsumsi gula, garam, dan minyak : <span id=\"d005508e-c86b-45af-b63d-7d57a4bc76a3\" data-items=\"[&quot;22160002&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b1\u200b<\/sup><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Batasi konsumsi makanan dan minuman yang manis serta cemilan asin dan berlemak yang banyak tersedia saat lebaran seperti cookies, cake, softdrink, sirup, emping, keripik, snack asin, fast food, dll<\/li><li>Kurangi penggunaan gula, baik pada berbagai minuman (teh, kopi, susu, jus dan minuman lain bergula) maupun pada berbagai makanan, jajanan dan saat membubuhkan pada masakan. Jika ingin memberi rasa pada minuman, dapat ditambahkan potongan buah atau daun seperti jeruk nipis, daun mint<\/li><li>Ganti makanan penutup\/dessert yang manis dengan buah yang mempunyai rasa kurang manis dan\/atau sayur-sayuran segar.<\/li><li>Gunakan santan encer dibanding santan kental, untuk mengentalkan makanan dapat menggunakan kemiri<\/li><li>Manfaatkan informasi pada label kemasan dalam memilih makanan yang kurang manis (<em>less sugar)<\/em>, kurang asin (<em>less salt)<\/em>, atau rendah kalori (<em>low calorie)<\/em>.<\/li><\/ul>\n\n\n\n<p><strong><a href=\"https:\/\/ahligizi.id\/blog\/2020\/10\/12\/konsumsi-gula-dan-pemanis\/\">Baca Artikel : Konsumsi Gula dan Pemanis<\/a>; <a href=\"https:\/\/ahligizi.id\/blog\/2020\/09\/30\/perhitungan-konsumsi-garam-individu\/\">Perhitungan Konsumsi Garam Individu<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. Rutin berolahraga<\/h2>\n\n\n\n<p>Aktivitas saat lebaran yang banyak duduk, ngobrol santai, makan; membuat aktivitas fisik berkurang. Aktivitas fisik yang meliputi segala macam kegiatan tubuh termasuk olahraga merupakan salah satu upaya untuk menyeimbangkan antara pengeluaran dan pemasukan zat gizi utamanya sumber energi dalam tubuh. Aktivitas fisik memerlukan energi. Selain itu, aktivitas fisik juga memperlancar sistem metabolisme di dalam tubuh termasuk metabolisme zat gizi. Oleh karenanya, <strong><span class=\"has-inline-color has-vivid-red-color\">aktivitas fisik berperan dalam menyeimbangkan zat gizi yang keluar dari dan yang masuk ke dalam tubuh.<\/span><\/strong><span id=\"dd34a830-f196-4955-bc0e-c1c9672d400c\" data-items=\"[&quot;22160002&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b1\u200b<\/sup><\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"629\" height=\"1024\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/05\/athlete-2849220_1280-629x1024.png\" alt=\"\" class=\"wp-image-3499\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/05\/athlete-2849220_1280-629x1024.png 629w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/05\/athlete-2849220_1280-184x300.png 184w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/05\/athlete-2849220_1280-768x1251.png 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/05\/athlete-2849220_1280.png 786w\" sizes=\"auto, (max-width: 629px) 100vw, 629px\" \/><\/figure>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">Lakukan olahraga sekurang-kurangnya 30 menit secara rutin 3-5x\/minggu untuk meningkatkan kebugaran jasmani, mempertahankan berat badan ideal, dan mencegah  kegemukan. <\/span><\/strong>Selain itu, olahraga teratur juga dapat meningkatkan produksi antibodi. Berusahalah untuk bergerak agar sistem kekbelan tubuh dalam kondisi prima, misalnya dengan berjalan kaki atau lari di sekitar rumah, berkebun, atau melakukan aktifitas fisik di rumah dengan menonton dan mengikuti video olahraga.<span id=\"b2197db8-785a-46d5-9075-308378882d28\" data-items=\"[&quot;1281425893&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b2\u200b<\/sup><\/span> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Kontrol berat badan<\/h2>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">Mempertahankan berat badan normal memungkinkan seseorang dapat mencegah berbagai penyakit degeneratif.<\/span><\/strong> Berat badan normal ditentukan berdasarkan Indeks Massa Tubuh (IMT). Rumus IMT = berat badan (kg) \/ tinggi badan<sup>2<\/sup> (m<sup>2<\/sup>). Batas ambang IMT ditentukan dengan merujuk ketentuan WHO yang membedakan batas ambang normal untuk laki-laki dan perempuan. Di Indonesia, berdasarkan hasil penelitian dan pengalaman klinis tidak dibedakan menurut jenis kelamin, dan <strong><span class=\"has-inline-color has-vivid-red-color\">batas ambang normal yang digunakan adalah 18,5 &#8211; 25,0 kg\/m<sub><sup>2<\/sup><\/sub><\/span><\/strong>, bila IMT > 25,0 \u2013 27,0 kg\/m<sub><sup>2<\/sup><\/sub> dikategorikan kegemukan (<em>over weight<\/em>). Seseorang dikategorikan menderita obesitas jika IMT-nya > 27,0 kg\/m<sub><sup>2<\/sup><\/sub>.<span id=\"403c0c59-ff35-436d-aaff-a3e5228fa109\" data-items=\"[&quot;22160002&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b1\u200b<\/sup><\/span><\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">Cara mempertahankan berat badan normal adalah menerapkan pola konsumsi pangan dengan prinsip Gizi Seimbang secara utuh.<\/span><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"681\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2020\/10\/scale-403585_1920-1024x681.jpg\" alt=\"\" class=\"wp-image-1472\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2020\/10\/scale-403585_1920-1024x681.jpg 1024w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2020\/10\/scale-403585_1920-300x200.jpg 300w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2020\/10\/scale-403585_1920-768x511.jpg 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2020\/10\/scale-403585_1920-1536x1022.jpg 1536w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2020\/10\/scale-403585_1920.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong><a href=\"https:\/\/ahligizi.id\/blog\/2020\/04\/24\/menurunkan-berat-badan-secara-alami\/\" target=\"_blank\" rel=\"noreferrer noopener\">Artikel : Cara Menurunkan berat badan secara alami<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">6. Istirahat cukup<\/h2>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">Gunakan waktu untuk istirahat dan tidur yang cukup 6-8 jam. <\/span><\/strong>Waktu tidur malam yang berkurang dapat memicu makan malam sehingga meningkatkan hormon ghrelin yang memicu nafsu makan di malam hari.<\/p>\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=\"22160002\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">1. <\/div><div class=\"csl-right-inline\">Permenkes R. Peraturan Menteri Kesehatan No 41 tahun 2014. Hukor Kemkes. Published 2014. <a href=\"http:\/\/hukor.kemkes.go.id\/uploads\/produk_hukum\/PMK%20No.%2041%20ttg%20Pedoman%20Gizi%20Seimbang.pdf\">http:\/\/hukor.kemkes.go.id\/uploads\/produk_hukum\/PMK%20No.%2041%20ttg%20Pedoman%20Gizi%20Seimbang.pdf<\/a><\/div>\n  <\/div>\n<\/li><li id=\"1281425893\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">2. <\/div><div class=\"csl-right-inline\">Kemenkes R. <i>Panduan Gizi Seimbang Pada Masa Pandemi Covid 19<\/i>. Kemenkes RI; 2020.<\/div>\n  <\/div>\n<\/li><li id=\"2113867831\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">3. <\/div><div class=\"csl-right-inline\">Permenkes R. Peraturan Menteri Kesehatan No 30 tahun 2013. p2ptm. Published 2013. <a href=\"http:\/\/www.p2ptm.kemkes.go.id\/dokumen-p2ptm\/permenkes-no-30-th-2013-gula-garam-lemak\">http:\/\/www.p2ptm.kemkes.go.id\/dokumen-p2ptm\/permenkes-no-30-th-2013-gula-garam-lemak<\/a><\/div>\n  <\/div>\n<\/li><\/ol><\/section>\n\n\n\n<ul class=\"wp-block-social-links is-style-logos-only is-layout-flex wp-block-social-links-is-layout-flex\">\n\n\n\n\n\n\n\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hari Raya Idul Fitri atau lebaran akan tiba datang sebentar lagi, hanya menunggu hitungan jam saja. Semua muslim merayakannya dengan<\/p>\n","protected":false},"author":15,"featured_media":3514,"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":[28,296],"class_list":["post-3492","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-masalah-berat-badan","tag-berat-badan","tag-lebaran"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tips Cegah Peningkatan Berat Badan Setelah Lebaran - Blog AhliGiziID<\/title>\n<meta name=\"description\" content=\"Hati-hati jangan sampai berat badan meningkat setelah lebaran. 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