{"id":3833,"date":"2021-07-05T09:00:00","date_gmt":"2021-07-05T02:00:00","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=3833"},"modified":"2021-07-02T17:07:02","modified_gmt":"2021-07-02T10:07:02","slug":"mengapa-konsumsi-serat-membuat-kenyang","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2021\/07\/05\/mengapa-konsumsi-serat-membuat-kenyang\/","title":{"rendered":"Mengapa Konsumsi Serat Membuat Kenyang?"},"content":{"rendered":"\n\n\n<p>Konsumsi sumber serat utamanya dari sayur dan buah dapat membuat lebih lama kenyang. Bagaimana hal tersebut bisa terjadi? Mari kita simak pada artikel berikut.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Serat<\/h2>\n\n\n\n<p>Kata serat pangan pertama kali diperkenalkan sekitar tahun 1950-an, yang merujuk pada bahan dinding sel tumbuhan. Kemudian kata ini digunakan untuk mendeskripsikan <strong><span class=\"has-inline-color has-vivid-red-color\">kelas polisakarida yang berasal dari tumbuhan, yang tidak dapat dicerna dan diabsorpsi di saluran gastrointestinal.<\/span><\/strong><span id=\"9b95d066-986b-4cbb-a9a2-8a3b71769e77\" data-items=\"[&quot;4147587434&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b1\u200b<\/sup><\/span> Pada tahun 2000, komite <em>American Association of Cereal Chemists<\/em> (AACC) mengembangkan definisi <strong><span class=\"has-inline-color has-vivid-red-color\">serat pangan sebagai \u2018bagian tanaman yang dapat dimakan atau karbohidrat analog yang resiten terhadap pencernaan dan absorpsi di usus halus manusia dengan fermentasi total atau sebagian di usus besar\u2019. <\/span><\/strong><span id=\"913d8d96-0764-485f-995b-4b84d1766ca0\" data-items=\"[&quot;2068815427&quot;]\" contenteditable=\"false\" class=\"abt-citation\" data-has-children=\"true\"><sup>\u200b2\u200b<\/sup><\/span><\/p>\n\n\n\n<p>Unsur serat pangan terdiri dari <em>Non-Starch Polysaccharides <\/em>(NSP) dan oligosakarida resisten, karbohidrat analog, lignin, dan zat terkait NSP dan kompleks lignin. NSP terdiri dari \u03b2-glukan, pektin, gum, selulosa dan hemiselulosa. Secara umum dapat dibagi menjadi 2 kelompok berdasarkan kelarutannya, yaitu serat larut air (<em>soluble fiber<\/em>) dan serat tidak larut air (<em>insoluble fiber<\/em>).  Memiliki sifat tidak dapat dipecah oleh enzim endogen dan masuk ke kolon hampir tidak dicerna. Selain itu, memiliki sifat anti-zat gizi yang bekerja dengan menekan penyerapan zat gizi melalui modifikasi gastrointestinal.<span id=\"037bd73c-518e-472f-80f3-42d4eabc22b3\" data-items=\"[&quot;837511475&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b3\u200b<\/sup><\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"681\" height=\"1024\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/02\/nadine-primeau-FfLlgRfL5l8-unsplash-681x1024.jpg\" alt=\"\" class=\"wp-image-2804\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/02\/nadine-primeau-FfLlgRfL5l8-unsplash-681x1024.jpg 681w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/02\/nadine-primeau-FfLlgRfL5l8-unsplash-199x300.jpg 199w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/02\/nadine-primeau-FfLlgRfL5l8-unsplash-768x1155.jpg 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/02\/nadine-primeau-FfLlgRfL5l8-unsplash-1021x1536.jpg 1021w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/02\/nadine-primeau-FfLlgRfL5l8-unsplash-1362x2048.jpg 1362w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/02\/nadine-primeau-FfLlgRfL5l8-unsplash-scaled.jpg 1702w\" sizes=\"auto, (max-width: 681px) 100vw, 681px\" \/><\/figure>\n\n\n\n<p>Seperti yang digambarkan pada bagan di atas, serat larut air terdiri dari beberapa hemiselulosa, pektin, gum, dan \u03b2-glukan. Sedangkan, serat tidak larut terdiri dari lignin, selulosa, dan beberapa hemiselulosa.<span id=\"69152b5e-7a51-459f-99ad-ec3d45a0c25f\" data-items=\"[&quot;419829924&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b4\u200b<\/sup><\/span> Mayoritas makanan yang mengandung serat terdiri dari sekitar 1\/3 serat larut air dan 2\/3 serat tidak larut air.<span id=\"a88e2399-e414-4ec4-ba92-53830d9c5de1\" data-items=\"[&quot;4010075895&quot;]\" contenteditable=\"false\" class=\"abt-citation\" data-has-children=\"true\"><sup>\u200b5\u200b<\/sup><\/span><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/ahligizi.id\/blog\/2019\/11\/23\/serat-dietary-fiber\/\">Baca Artikel : Serat (Dietary Fiber) <\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Efek Setelah Konsumsi Serat<\/h2>\n\n\n\n<ul class=\"wp-block-list\" type=\"i\"><li>Pengosongan lambung terhambat<\/li><\/ul>\n\n\n\n<p>Ketika serat membentuk gel selama di lambung, pelepasan kimus dari lambung ke duodenum (usus halus proksimal) terhambat. Efek ini menghasilkan <em>satiety post-prandial, <\/em>karena karbohidrat dan lemak yang tersisa di lambung belum dicerna seutuhnya dan harus berpindah ke usus halus untuk proses selanjutnya.<span id=\"d84206b5-b148-4b9b-ac8f-271a1aef5238\" data-items=\"[&quot;419829924&quot;]\" contenteditable=\"false\" class=\"abt-citation\" data-has-children=\"true\"><sup>\u200b4\u200b<\/sup><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\" type=\"i\"><li>Pencampuran kandungan gastrointestinal dengan enzim pencernaan berkurang<\/li><\/ul>\n\n\n\n<p>Keberadaan gel di saluran gastrointestinal menjadi penghalang fisik yang dapat mengganggu interaksi zat gizi dan enzim pencernaan.<span id=\"fc848c30-5bf5-4aa3-a777-e0c33aa2431f\" data-items=\"[&quot;419829924&quot;]\" contenteditable=\"false\" class=\"abt-citation\" data-has-children=\"true\"><sup>\u200b4\u200b<\/sup><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\" type=\"i\"><li>Fungsi enzim berkurang<\/li><\/ul>\n\n\n\n<p>Pembentukan gel mengganggu hidrolisis enzimatik zat gizi selama di saluran gastrointestinal. Contohnya, gum dapat menghambat peptida usus yang diperlukan untuk mengubah peptida menjadi asam amino. Namun, belum jelas apakah serat menurunkan aktivitas enzim pencernaan secara langsung atau hanya mengurangi laju penetrasinya.<span id=\"24739ae7-6ca6-4902-b060-070fa9d3cfbe\" data-items=\"[&quot;419829924&quot;]\" contenteditable=\"false\" class=\"abt-citation\" data-has-children=\"true\"><sup>\u200b4\u200b<\/sup><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\" type=\"i\"><li>Laju difusi zat gizi berkurang<\/li><\/ul>\n\n\n\n<p>Untuk zat gizi dapat diserap, zat gizi harus bergerak dari lumen usus melalui lapisan air yang kaya glikoprotein yang terletak di atas enterosit. Adanya serat membuat lapisan air tersebut mengalami penebalan, sehingga menjadi lebih resisten terhadap pergerakan zat gizi.<span id=\"016a7ccf-fd15-4ab1-9582-04ee5eaae992\" data-items=\"[&quot;419829924&quot;]\" contenteditable=\"false\" class=\"abt-citation\" data-has-children=\"true\"><sup>\u200b4\u200b<\/sup><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\" type=\"i\"><li>Waktu transit usus halus terganggu<\/li><\/ul>\n\n\n\n<p>Secara umum, serat larut biasanya menunda waktu transit usus dibandingkan serat tidak larut, yang mempercepat waktu transit selama di usus halus. Adanya penurunan laju difusi, perubahan waktu transit (terutama ketika ada perlambatan) dapat mengakibatkan penurunan absorpsi zat gizi karena zat gizi kontak dengan enterosit dalam waktu yang singkat.<span id=\"c74cc624-30e3-45c4-94f8-7fb3e7f72a38\" data-items=\"[&quot;419829924&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b4\u200b<\/sup><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\" type=\"i\"><li>Konsentrasi serum kolesterol menurun<\/li><\/ul>\n\n\n\n<p>Studi menunjukkan bila mengonsumsi psyllium, beberapa gum, \u03b2-glukan dan produk oat, dekstrin resisten, dan pektin dapat menurunkan konsentrasi serum kolesterol ke berbagai tingkat. Jumlah serat larut yang dibutuhkan untuk menurunkan konsentrasi serum lipid bervariasi dari sekitar &lt; 10 g\/hari (untuk pektin dan gum) dan &gt; 150 g untuk kacang kering dan kacang-kacangan.<span id=\"f3168cc1-714d-4a74-86bc-fd5adf76812a\" data-items=\"[&quot;419829924&quot;]\" contenteditable=\"false\" class=\"abt-citation\" data-has-children=\"true\"><sup>\u200b4\u200b<\/sup><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hubungan Serat dan Tingkat Kekenyangan<\/h2>\n\n\n\n<p>Konsumsi serat pangan memiliki efek fisiologis berbeda dan terbukti memiliki banyak pengaruh terhadap kesehatan, termasuk <em>satiety<\/em> \/ rasa kenyang. <strong><span class=\"has-inline-color has-vivid-red-color\">Serat berperan dalam menghambat asupan energi setidaknya dengan tiga mekanisme, yaitu :<\/span><\/strong><span id=\"06ce6367-b945-4da7-8a50-341c3b46d0a2\" data-items=\"[&quot;1023900619&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b6\u200b<\/sup><\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>menggantikan kalori dan zat gizi yang tersedia dalam makanan, <\/li><li>meningkatkan proses mengunyah, sehingga membatasi asupan dengan meningkatkan sekresi saliva dan asam lambung yang menimbulkan <em>satiety<\/em>, dan <\/li><li>mengurangi efisiensi absorpsi usus halus.<\/li><\/ol>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/03\/vegetables-155616_1280-1024x754.png\" alt=\"\" class=\"wp-image-3103\" width=\"712\" height=\"524\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/03\/vegetables-155616_1280-1024x754.png 1024w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/03\/vegetables-155616_1280-300x221.png 300w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/03\/vegetables-155616_1280-768x566.png 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/03\/vegetables-155616_1280.png 1280w\" sizes=\"auto, (max-width: 712px) 100vw, 712px\" \/><\/figure>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">Makanan yang mengandung tinggi serat cenderung memiliki efek lebih mengenyangkan dibandingkan makanan rendah serat, karena memiliki densitas energi dan palatabilitas lebih rendah. <\/span><\/strong>Hal itu berpengaruh terhadap pembatasan asupan energi selanjutnya yang cenderung lebih sedikit, sehingga meningkatkan oksidasi lemak.<span id=\"220099b6-6ed6-42fc-9863-a852278319aa\" data-items=\"[&quot;2393324451&quot;]\" contenteditable=\"false\" class=\"abt-citation\" data-has-children=\"true\"><sup>\u200b7\u200b<\/sup><\/span><\/p>\n\n\n\n<p>Serat meningkatkan <em>satiety <\/em>dan oksidasi lemak melalui jalur hormonal, terutama serat larut air dengan meningkatkan viskositas intraluminal, memperlambat pengosongan lambung dan menjadi penghambat terhadap pencernaan enzimatis pati di usus halus. Sebagai hasilnya, <strong><span class=\"has-inline-color has-vivid-red-color\">absorpsi karbohidrat dan konsentrasi glukosa darah cenderung lebih rendah setelah konsumsi tinggi serat dibandingkan konsumsi rendah serat karena rendahnya glukosa <em>post-prandial <\/em>ini, sekresi insulin pun menurun sehingga meningkatkan rasa kenyang.<\/span><\/strong><span id=\"a84ed13f-c0aa-4a2c-844c-917c5c352bb0\" data-items=\"[&quot;2393324451&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b7\u200b<\/sup><\/span><\/p>\n\n\n\n<p>Selain berperan terhadap efek <em>bulking <\/em>feses, penelitian terkini menunjukkan bila peran <strong><span class=\"has-inline-color has-vivid-red-color\">serat dalam kolon juga berpengaruh terhadap regulasi berat badan. Serat dan jenis pati tertentu memiliki sifat resisten terhadap enzim pencernaan di usus halus dan rentan terhadap fermentasi oleh bakteri di kolon. <\/span><\/strong>Hasil dari proses fermentasi ini, termasuk asam asetat, butirat dan propionat, memasuki sirkulasi dan dapat mempengaruhi homeostasis glukosa dalam beberapa cara. Asam lemak rantai pendek menurunkan <em>output <\/em>glukosa di hati, menurunkan konsentrasi asam lemak bebas dan merangsang sekresi GLP-1.<span id=\"17d1d280-2f26-4c3c-86b5-6465af7c070c\" data-items=\"[&quot;2393324451&quot;]\" contenteditable=\"false\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b7\u200b<\/sup><\/span><\/p>\n\n\n\n<p><a href=\"https:\/\/ahligizi.id\/blog\/2020\/04\/24\/menurunkan-berat-badan-secara-alami\/\"><strong>Lebih Lanjut : Cara Menurunkan Berat Badan Secara Alami<\/strong><\/a><\/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=\"4147587434\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">1. <\/div><div class=\"csl-right-inline\">van der Kamp  J, Jones  J, McCleary  B, Topping D. <i>Dietary Fiber: New Frontiers for Food and Health<\/i>. Wageningen Academic; 2010.<\/div>\n  <\/div>\n<\/li><li id=\"2068815427\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">2. <\/div><div class=\"csl-right-inline\">Phillips  G, Cui S. The Definition of Dietary Fiber. <i>AACC Rep<\/i>. 2001;46(3):112-126.<\/div>\n  <\/div>\n<\/li><li id=\"837511475\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">3. <\/div><div class=\"csl-right-inline\">Sethy  K, Mishra  S, Mohanty  P, Agarawal  J. An Overview of Non Starch Polysaccharide. . <i>J Anim Nutr Physiol<\/i>. 2015;1:17-22.<\/div>\n  <\/div>\n<\/li><li id=\"419829924\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">4. <\/div><div class=\"csl-right-inline\">Gropper  S, Smith  J, Groff  J. <i>Advanced Nutrition and Human Metabolism<\/i>. 5th ed.; 2009.<\/div>\n  <\/div>\n<\/li><li id=\"4010075895\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">5. <\/div><div class=\"csl-right-inline\">Wong JMW, Jenkins DJA. Carbohydrate Digestibility and Metabolic Effects. <i>The Journal of Nutrition<\/i>. Published online November 1, 2007:2539S-2546S. doi:<a href=\"https:\/\/doi.org\/10.1093\/jn\/137.11.2539s\">10.1093\/jn\/137.11.2539s<\/a><\/div>\n  <\/div>\n<\/li><li id=\"1023900619\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">6. <\/div><div class=\"csl-right-inline\">Slavin J, Green H. Dietary fibre and satiety. <i>Nutr Bulletin<\/i>. Published online March 2007:32-42. doi:<a href=\"https:\/\/doi.org\/10.1111\/j.1467-3010.2007.00603.x\">10.1111\/j.1467-3010.2007.00603.x<\/a><\/div>\n  <\/div>\n<\/li><li id=\"2393324451\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">7. <\/div><div class=\"csl-right-inline\">Pereira MA, Ludwig DS. DIETARY FIBER AND BODY-WEIGHT REGULATION. <i>Pediatric Clinics of North America<\/i>. Published online August 2001:969-980. doi:<a href=\"https:\/\/doi.org\/10.1016\/s0031-3955(05)70351-5\">10.1016\/s0031-3955(05)70351-5<\/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\">\n\n\n\n\n\n\n\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Konsumsi sumber serat utamanya dari sayur dan buah dapat membuat lebih lama kenyang. Bagaimana hal tersebut bisa terjadi? Mari kita<\/p>\n","protected":false},"author":15,"featured_media":2630,"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":[2],"tags":[330,33],"class_list":["post-3833","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kesehatan-dan-gizi-lainnya","tag-kenyang","tag-serat"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mengapa Konsumsi Serat Membuat Kenyang? - Blog AhliGiziID<\/title>\n<meta name=\"description\" content=\"Konsumsi sumber serat utamanya dari sayur dan buah dapat membuat lebih lama kenyang. 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