{"id":3962,"date":"2021-07-29T09:00:00","date_gmt":"2021-07-29T02:00:00","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=3962"},"modified":"2021-07-28T17:14:41","modified_gmt":"2021-07-28T10:14:41","slug":"pembatasan-konsumsi-gula-garam-dan-lemak-ggl-menggunakan-traffic-light-label","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2021\/07\/29\/pembatasan-konsumsi-gula-garam-dan-lemak-ggl-menggunakan-traffic-light-label\/","title":{"rendered":"PEMBATASAN KONSUMSI GULA, GARAM, DAN LEMAK (GGL) MENGGUNAKAN TRAFFIC-LIGHT LABEL"},"content":{"rendered":"\n\n\n<p>Konsumsi gula, garam, lemak tidak bisa kita hindari di kehidupan sehari-hari. Bagaimana aturan konsumsinya? Mari kita simak pada artikel ini.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mengapa Gula, Garam, Lemak (GGL) perlu dibatasi?<\/h2>\n\n\n\n<p class=\"has-text-align-left\">Menurut Riset Kesehatan Dasar pada tahun 2013, sebanyak 53,1% masyarakat Indonesia mengkonsumsi gula berlebih, 26,2% mengkonsumsi garam berlebih dan 40,7% mengkonsumsi lemak berlebih <span id=\"293a4301-12f2-410d-bcda-00b55d3fae5b\" data-items=\"[&quot;1352171127&quot;]\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b1\u200b<\/sup><\/span>. Akibat dari konsumsi gula, garam dan lemak\/minyak berlebih yang paling fatal adalah menyebabkan penumpukan radikal bebas pada tubuh. Radikal bebas inilah yang dapat menyebabkan kerusakan pada DNA dan mutasi gen serta pertumbuhan dan perkembangan sel secara tidak wajar, sehingga muncul penyakit degeneratif seperti stroke, kanker, diabetes. <\/p>\n\n\n\n<p class=\"has-text-align-left\">Karena tingkat konsumsi gula, garam dan lemak berlebih masyarakat Indonesia semakin meningkat setiap tahunnya, Hal ini disebabkan oleh gaya hidup masyarakat Indonesia sekarang yang terganggu oleh tersedianya berbagai makanan siap saji dan siap olah, kebiasaan ngemil, kebiasan memasak yang kurang sehat dan ketidak-tahuan tentang gizi yang menyebabkan masyarakat dihadapkan pada pola makan yang tidak seimbang. Sebagian besarnya berasosiasi dengan kelebihan gizi, kelebihan gizi ini timbul akibat kelebihan asupan makanan dan minuman yang mengandung gula, garam dan lemak\/minyak berlebih. <\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong><span class=\"has-inline-color has-vivid-red-color\">Kementerian Kesehatan Indonesia menganjurkan pembatasan konsumsi gula per orang seharinya adalah 50 g (4 sendok makan), batasan garam per orang seharinya adalah 5 g (1 sendok teh) dan batasan konsumsi lemak atau minyak per orang seharinya adalah 67 g (5 sendok makan). Hal ini dicanangkan pada program Pedoman Gizi Seimbang <\/span><\/strong><span id=\"e01ea31d-d0cb-489e-b896-c4f2e16bc39a\" data-items=\"[&quot;1272856004&quot;]\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b2\u200b<\/sup><\/span>. Hal ini selaras dengan data bahwa 61,2% masyarakat dewasa muda tidak mengetahui mengenai Pedoman Gizi Seimbang serta 71,6% tidak mengetahui batasan konsumsi gula, garam dan lemak perharinya.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Anjuran konsumsi Gula, Garam, Lemak (GGL) per hari<\/h2>\n\n\n\n<p>Berdasarkan <strong>PERMENKES RI NOMOR 30 TAHUN 2013<\/strong> <span id=\"1fb52344-f95e-4959-b7c9-63733dd39f7a\" data-items=\"[&quot;1155243478&quot;]\" class=\"abt-citation\" data-has-children=\"true\"><sup>\u200b3\u200b<\/sup><\/span>: <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Gula<\/strong> merupakan salah satu sumber energi utama bagi tubuh. Meski memiliki peran yang penting, gula tidak boleh dikonsumsi secara berlebihan. Untuk mencapai kesehatan tubuh yang maksimal, <strong><span class=\"has-inline-color has-vivid-red-color\">asupan gula yang diperbolehkan hanyalah 10% dari total energi atau setara 4 sdm (50 gram)<\/span><\/strong><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Garam<\/strong>&nbsp;merupakah salah satu bumbu wajib pada masakan untuk memberikan rasa gurih dan sedap. Namun, sayangnya banyak orang yang tidak menyadari bahwa mereka sudah mengonsumsi garam melebihi batas yang dianjurkan. Hal ini tentu bisa&nbsp;membahayakan kesehatan. Untuk mencapai kesehatan tubuh yang maksimal, <strong><span class=\"has-inline-color has-vivid-red-color\">asupan garam yang diperbolehkan adalah 2000 mg atau setara &nbsp;4 sdt (5 gram)<\/span><\/strong><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Lemak<\/strong> berfungsi untuk menyediakan energi dalam jangka panjang. Selain itu, lemak juga membantu penyerapan&nbsp;<a href=\"https:\/\/www.alodokter.com\/vitamin-a\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin A<\/a>, vitamin D, dan&nbsp;<a href=\"https:\/\/www.alodokter.com\/vitamin-e\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin E<\/a>&nbsp;di dalam tubuh. Akan tetapi, lemak bukan lagi hal yang baik jika terlalu banyak tersimpan di dalam tubuh. Ada 3 jenis lemak, yaitu lemak tak jenuh, lemak jenuh, dan lemak trans. Lemak tak jenuh adalah salah satu jenis asam lemak yang baik untuk tubuh. Lemak jenuh dan lemak trans cenderung bisa mengendap di pembuluh darah dan menyebabkan penyakit. Untuk mencapai kesehatan tubuh yang maksimal, <strong><span class=\"has-inline-color has-vivid-red-color\">asupan lemak yang diperbolehkan adalah 20-25% dari total energi atau setara 5 sdm (67 gram)<\/span><\/strong>.<\/li><\/ul>\n\n\n\n<p>Acuan di atas tidak hanya untuk gula, garam, dan lemak yang kamu masukkan pada masakan atau minuman yang kamu buat di rumah, ya. Ini juga mencakup yang terkandung pada makanan atau minuman kemasan yang biasa kamu konsumsi. <strong><span class=\"has-inline-color has-vivid-red-color\">Justru, tambahan gula, garam, dan lemak seperti inilah yang perlu diawasi dengan ketat.<\/span><\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/ahligizi.id\/blog\/2020\/10\/12\/konsumsi-gula-dan-pemanis\/\"><strong>Baca Artikel : Konsumsi Gula dan  Pemanis<\/strong><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sumber Gula, Garam, Lemak (GGL)<\/h2>\n\n\n\n<p>a. <strong>SUMBER GULA<\/strong>: Gula (1 sdm = 13 gram), madu (1 sdm = 15 gram), minuman kemasan, minuman instan, selai, jelly, sirup, kental manis, dsb<\/p>\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\/07\/photo_2021-07-27_16-35-11-1-730x1024.jpg\" alt=\"\" class=\"wp-image-3976\" width=\"518\" height=\"727\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/07\/photo_2021-07-27_16-35-11-1-730x1024.jpg 730w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/07\/photo_2021-07-27_16-35-11-1-214x300.jpg 214w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/07\/photo_2021-07-27_16-35-11-1-768x1077.jpg 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/07\/photo_2021-07-27_16-35-11-1.jpg 913w\" sizes=\"auto, (max-width: 518px) 100vw, 518px\" \/><\/figure>\n\n\n\n<p>b. <strong>GARAM<\/strong>: Garam dapur, kecap, saos, bumbu instan, penyedap rasa, makanan instan, <em>fast food, <\/em>aneka produk olahan, ikan asin, telur asin, ikan\/daging asap, dsb<\/p>\n\n\n\n<p><a href=\"https:\/\/ahligizi.id\/blog\/2020\/09\/30\/perhitungan-konsumsi-garam-individu\/\"><strong>Lebih Lanjut : Perhitungan Konsumsi Garam Individu<\/strong><\/a><\/p>\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\/07\/photo_2021-07-27_16-35-12-1024x896.jpg\" alt=\"\" class=\"wp-image-3977\" width=\"765\" height=\"669\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/07\/photo_2021-07-27_16-35-12-1024x896.jpg 1024w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/07\/photo_2021-07-27_16-35-12-300x263.jpg 300w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/07\/photo_2021-07-27_16-35-12-768x672.jpg 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/07\/photo_2021-07-27_16-35-12.jpg 1280w\" sizes=\"auto, (max-width: 765px) 100vw, 765px\" \/><\/figure>\n\n\n\n<p>c. <strong> LEMAK<\/strong>: Minyak, mentega (1 sdt = 5 gram), kelapa, santan, lemak hewani, gorengan, <em>fast food, cream, <\/em>dsb<\/p>\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\/07\/photo_2021-07-27_16-35-08-1024x682.jpg\" alt=\"\" class=\"wp-image-3978\" width=\"704\" height=\"469\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/07\/photo_2021-07-27_16-35-08-1024x682.jpg 1024w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/07\/photo_2021-07-27_16-35-08-300x200.jpg 300w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/07\/photo_2021-07-27_16-35-08-768x512.jpg 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/07\/photo_2021-07-27_16-35-08.jpg 1280w\" sizes=\"auto, (max-width: 704px) 100vw, 704px\" \/><\/figure>\n\n\n\n<p><a href=\"https:\/\/ahligizi.id\/blog\/2020\/12\/21\/makanan-tinggi-lemak-teman-atau-lawan\/\"><strong>Makanan Tinggi Lemak Teman atau Lawan ya???<\/strong><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><em>Traffic Light (TL) Label<\/em><\/h2>\n\n\n\n<p>merupakan format&nbsp;<strong>label<\/strong>&nbsp;dengan kode warna yang dikembangkan oleh <em>The UK Food Standards Agency <\/em>(FSA) dan telah diterapkan pada produk pangan kemasan. Beberapa studi di Inggris dan Australia menunjukkan bahwa TL lebih berhasil membantu konsumen memilih produk yang sehat dibanding format&nbsp;<strong>label<\/strong>&nbsp;gizi lain <span id=\"a0d43f1f-7647-4d17-b41d-ac3d1f7d8c4c\" data-items=\"[&quot;2247472519&quot;]\" data-has-children=\"true\" class=\"abt-citation\"><sup>\u200b4\u200b<\/sup><\/span>.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>TEXT<\/strong><\/td><td><strong><span class=\"has-inline-color has-vivid-green-cyan-color\">LOW<\/span><\/strong><\/td><td><strong>MEDIUM<\/strong><\/td><td><strong><span class=\"has-inline-color has-vivid-red-color\">HIGH<\/span><\/strong><\/td><\/tr><tr><td>COLOUR CODE<\/td><td><strong><span class=\"has-inline-color has-vivid-green-cyan-color\">GREEN<\/span><\/strong><\/td><td>AMBER<\/td><td><strong><span class=\"has-inline-color has-vivid-red-color\">RED<\/span><\/strong><\/td><\/tr><tr><td>Fat<\/td><td><span class=\"has-inline-color has-vivid-green-cyan-color\">\u2264 3.0g\/100g<\/span><\/td><td>&gt; 3.0g to \u2264 20 g\/100g<\/td><td><span class=\"has-inline-color has-vivid-red-color\">&gt; 20g \/100g<\/span><\/td><\/tr><tr><td>Saturates<\/td><td><span class=\"has-inline-color has-vivid-green-cyan-color\">\u2264 1.5g\/100g<\/span><\/td><td>&gt; 1.5g to \u2264 5.0 g\/100g<\/td><td><span class=\"has-inline-color has-vivid-red-color\">&gt; 5.0g \/100g<\/span><\/td><\/tr><tr><td>(Total) Sugars<\/td><td><span class=\"has-inline-color has-vivid-green-cyan-color\">\u2264 5.0g\/100g<\/span><\/td><td>&gt; 5.0g to \u2264 15 g\/100g<\/td><td><span class=\"has-inline-color has-vivid-red-color\">&gt; 15g \/100g<\/span><\/td><\/tr><tr><td>Salt<\/td><td><span class=\"has-inline-color has-vivid-green-cyan-color\">\u2264 0.3g\/100g<\/span><\/td><td>&gt; 0.3g to \u2264 1.5 g\/100g<\/td><td><span class=\"has-inline-color has-vivid-red-color\">&gt; 1.5g \/100g<\/span><\/td><\/tr><\/tbody><\/table><\/figure>\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\/07\/image-11.png\" alt=\"\" class=\"wp-image-3982\" width=\"747\" height=\"247\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/07\/image-11.png 545w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2021\/07\/image-11-300x99.png 300w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong><span class=\"has-inline-color has-vivid-green-cyan-color\">ALWAYS ON MENU<\/span><\/strong><\/td><td><strong>SELECT CAREFULLY<\/strong><\/td><td><strong><span class=\"has-inline-color has-vivid-red-color\">NOT RECOMMENDED<\/span><\/strong><\/td><\/tr><tr><td><span class=\"has-inline-color has-vivid-green-cyan-color\"><strong>GREEN<\/strong><\/span><\/td><td>AMBER<\/td><td><strong><span class=\"has-inline-color has-vivid-red-color\">RED<\/span><\/strong><\/td><\/tr><tr><td>Sayuran<\/td><td>Lotek dobel bakwan<\/td><td>Minuman dengan pewarna dan pemanis buatan<\/td><\/tr><tr><td>Buah segar<\/td><td>Salad buah dan sayuran<\/td><td>Jus buah dengan gula<\/td><\/tr><tr><td>Air mineral<\/td><td>Buah kering porsi kecil<\/td><td>Minuman kemasan<\/td><\/tr><tr><td>Kacang dan singkong rebus<\/td><td>Jus buah tanpa gula<\/td><td>Softdrink<\/td><\/tr><tr><td>Jagung rebus<\/td><td>Yogurt kemasan<\/td><td>Makanan dan minuman instan<\/td><\/tr><tr><td>Hidangan dari protein hewani segar<\/td><td>Minuman isotonik<\/td><td>Nugget<\/td><\/tr><tr><td>&nbsp;<\/td><td>Jasuke<\/td><td>Sosis<\/td><\/tr><tr><td>&nbsp;<\/td><td>Nugget dan sosis<\/td><td>Fast food<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><a href=\"https:\/\/ahligizi.id\/blog\/2021\/07\/15\/mengenal-lebih-jauh-label-gizi-kemasan\/\"><strong>Baca : Mengenal Lebih Jauh Label Gizi Kemasan<\/strong><\/a><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Hindari makanan atau minuman dengan pemanis buatan yang berlebihan.<\/p><p>Pilih bahan makanan segar, dibandingkan bahan makanan yang diawetkan atau dikalengkan.<\/p><p>Jika ingin makanan atau minuman kemasan, pilih yang rendah gula, garam, dan lemak dengan cara membaca label kemasan terlebih dahulu.<\/p><p>Konsumsi buah segar sebagai cemilan, dibanding keripik, biskuit, dan roti.<\/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=\"1352171127\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">1. <\/div><div class=\"csl-right-inline\">KEMENTERIAN KESEHATAN RI BPDPK. RISET KESEHATAN DASAR (RISKESDAS 2013). Laporan Hasil Riset Kesehatan Dasar (Riskesdas). Published December 1, 2013. Accessed July 14, 2021. <a href=\"http:\/\/labdata.litbang.kemkes.go.id\/images\/download\/laporan\/RKD\/2013\/Laporan_riskesdas_2013_final.pdf\">http:\/\/labdata.litbang.kemkes.go.id\/images\/download\/laporan\/RKD\/2013\/Laporan_riskesdas_2013_final.pdf<\/a><\/div>\n  <\/div>\n<\/li><li id=\"1272856004\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">2. <\/div><div class=\"csl-right-inline\"> REPUBLIK INDONESIA MK. Peraturan Menteri Kesehatan tentang Pedoman Gizi Seimbang. Permenkes Nomor 41 Tahun 2014. Published July 24, 2014. Accessed July 15, 2021. <a href=\"https:\/\/peraturan.bpk.go.id\/Home\/Details\/119080\/permenkes-no-41-tahun-2014\">https:\/\/peraturan.bpk.go.id\/Home\/Details\/119080\/permenkes-no-41-tahun-2014<\/a><\/div>\n  <\/div>\n<\/li><li id=\"1155243478\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">3. <\/div><div class=\"csl-right-inline\">REPUBLIK INDONESIA MK. Permenkes No. 30 Th 2013 Gula Garam Lemak. DIREKTORAT PENCEGAHAN DAN PENGENDALIAN PENYAKIT TIDAK MENULAR&nbsp; DIREKTORAT JENDERAL PENCEGAHAN DAN PENGENDALIAN PENYAKIT. Published April 11, 2013. Accessed July 15, 2021. <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><li id=\"2247472519\">  <div class=\"csl-entry\">\n    <div class=\"csl-left-margin\">4. <\/div><div class=\"csl-right-inline\">Emrich TE, Qi Y, Lou WY, L\u2019Abbe MR. Traffic-light labels could reduce population intakes of calories, total fat, saturated fat, and sodium. Simon SA, ed. <i>PLoS ONE<\/i>. Published online February 9, 2017:e0171188. doi:<a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0171188\">10.1371\/journal.pone.0171188<\/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\n\n\n<p><strong>Editor : Ayu Rahadiyanti<\/strong><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Konsumsi gula, garam, lemak tidak bisa kita hindari di kehidupan sehari-hari. Bagaimana aturan konsumsinya? 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