{"id":6347,"date":"2025-09-26T11:56:49","date_gmt":"2025-09-26T04:56:49","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=6347"},"modified":"2025-09-26T11:56:55","modified_gmt":"2025-09-26T04:56:55","slug":"chrononutrition-hubungan-waktu-makan-metabolisme","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2025\/09\/26\/chrononutrition-hubungan-waktu-makan-metabolisme\/","title":{"rendered":"Chrononutrition: Hubungan Waktu Makan dengan Metabolisme Tubuh"},"content":{"rendered":"\n\n\n<p>Pernah merasa heran kenapa berat badan tetap naik meski porsi makan tidak berlebihan? Atau kenapa ngemil malam bikin tubuh lebih cepat \u201cberisi\u201d dibanding makan siang dengan menu yang sama? Nah, ternyata jawabannya bisa terkait dengan <strong><em>chrononutrition<\/em><\/strong>, sebuah konsep unik yang masih jarang dibahas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Apa Itu Chrononutrition?<\/h2>\n\n\n\n<p><em>Chrononutrition<\/em> adalah ilmu yang mempelajari <strong>hubungan antara waktu makan, jam biologis tubuh (<em>circadian rhythm<\/em>), dan metabolisme<\/strong>. Tidak hanya apa yang kita makan, tapi <strong>kapan<\/strong> kita makan ternyata berperan besar pada kesehatan.<sup>1<\/sup><\/p>\n\n\n\n<p>Chrononutrition berangkat dari fakta bahwa tubuh manusia memiliki <strong>ritme sirkadian<\/strong>, semacam jam internal yang mengatur siklus tidur, energi, hormon, dan metabolisme. Ritme ini bekerja dalam siklus 24 jam dan sangat dipengaruhi oleh cahaya, tidur, serta pola makan.<sup>1<\/sup><\/p>\n\n\n\n<p>Ketika kita makan tidak sesuai dengan ritme alami tubuh, metabolisme bisa terganggu. Inilah sebabnya <strong>makan larut malam sering dikaitkan dengan peningkatan risiko obesitas, diabetes tipe 2, hingga gangguan tidur<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mengapa Waktu Makan Penting?<\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/09\/young-woman-eating-pasta-cafe-1024x683.webp\" alt=\"chrononutrition dan pentingnya jam makan\" class=\"wp-image-6353\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/09\/young-woman-eating-pasta-cafe-1024x683.webp 1024w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/09\/young-woman-eating-pasta-cafe-300x200.webp 300w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/09\/young-woman-eating-pasta-cafe-768x512.webp 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/09\/young-woman-eating-pasta-cafe-1536x1024.webp 1536w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/09\/young-woman-eating-pasta-cafe-2048x1366.webp 2048w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/09\/young-woman-eating-pasta-cafe-640x427.webp 640w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Sumber: Freepik<\/figcaption><\/figure>\n\n\n\n<p>Beberapa penelitian menunjukkan bahwa tubuh lebih efisien memproses makanan pada <strong>siang hari<\/strong> dibanding malam hari. Pagi hingga sore, sensitivitas insulin lebih baik sehingga gula darah lebih mudah terkontrol.<\/p>\n\n\n\n<p>Sebaliknya, pada malam hari, metabolisme melambat, sehingga kalori lebih mudah disimpan sebagai lemak.<sup>1<\/sup> Dengan kata lain, <strong>makan banyak di malam hari bisa berdampak lebih besar pada berat badan<\/strong> dibanding makan jumlah sama di siang hari.<\/p>\n\n\n\n<p>Studi juga menunjukkan bahwa individu yang makan di malam hari memiliki prevalensi <strong>obesitas perut<\/strong> dan indikator sindrom metabolik lebih tinggi, termasuk peningkatan kadar glukosa puasa.<sup>2,3<\/sup><\/p>\n\n\n\n<p>Ketidaksejajaran sirkadian akibat makan larut malam dapat mengganggu regulasi hormon dan metabolisme, sehingga meningkatkan risiko resistensi insulin dan diabetes tipe 2.<sup>3,4<\/sup><\/p>\n\n\n\n<p><strong>Baca Juga: <a href=\"https:\/\/ahligizi.id\/blog\/2025\/09\/15\/sering-emosi-gangguan-gula-darah-metabolisme\/\">Sering Emosi Bisa Jadi Pemicu Gangguan Gula Darah dan Metabolisme<\/a><\/strong><\/p>\n\n\n\n<p>Selain itu, <strong><em>chronotype<\/em><\/strong>, yakni preferensi alami seseorang untuk aktif di pagi atau malam hari, juga memengaruhi pola makan. Individu dengan <em>evening chronotype<\/em> (cenderung beraktivitas malam) lebih sering melewatkan sarapan, makan tidak teratur, dan mengonsumsi makanan tinggi lemak atau minuman berenergi. Hal ini berdampak pada kontrol gula darah yang lebih buruk dan peningkatan risiko obesitas.<sup>1<\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Prinsip Dasar Chrononutrition<\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/09\/alarm-glass-water-near-fruits_11zon-1024x683.webp\" alt=\"prinsip dasar chrononutrition\" class=\"wp-image-6354\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/09\/alarm-glass-water-near-fruits_11zon-1024x683.webp 1024w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/09\/alarm-glass-water-near-fruits_11zon-300x200.webp 300w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/09\/alarm-glass-water-near-fruits_11zon-768x512.webp 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/09\/alarm-glass-water-near-fruits_11zon-1536x1024.webp 1536w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/09\/alarm-glass-water-near-fruits_11zon-2048x1365.webp 2048w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/09\/alarm-glass-water-near-fruits_11zon-640x427.webp 640w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Sumber: Freepik<\/figcaption><\/figure>\n\n\n\n<p>Agar lebih mudah dipahami, berikut <strong>prinsip sederhana dari chrononutrition<\/strong> yang bisa diterapkan sehari-hari:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sarapan Tepat Waktu<\/li>\n<\/ul>\n\n\n\n<p>Sarapan di pagi hari (sekitar 1\u20132 jam setelah bangun tidur) membantu mengatur metabolisme sejak awal. Tubuh mendapatkan energi untuk beraktivitas, dan kadar gula darah lebih stabil sepanjang hari.<\/p>\n\n\n\n<p>Kebiasaan melewatkan sarapan terbukti dikaitkan dengan hasil metabolisme negatif, termasuk risiko lebih tinggi terkena diabetes dan penyakit kardiovaskular.<sup>4,5<\/sup><\/p>\n\n\n\n<p><strong>Baca Juga: <a href=\"https:\/\/ahligizi.id\/blog\/2021\/03\/12\/pentingnya-sarapan-dengan-makanan-yang-berkualitas\/\">Pentingnya Sarapan dengan Makanan yang Berkualitas !<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Utamakan Makan Besar di Siang Hari<\/li>\n<\/ul>\n\n\n\n<p>Waktu makan siang adalah momen terbaik untuk memenuhi kebutuhan kalori harian. Metabolisme sedang aktif, sehingga tubuh lebih siap memproses karbohidrat, protein, maupun lemak.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hindari Makan Larut Malam<\/li>\n<\/ul>\n\n\n\n<p>Makan besar setelah jam 9 malam sering dikaitkan dengan peningkatan berat badan. Jika lapar, pilih camilan ringan seperti buah rendah gula atau kacang tanpa garam.<sup>1<\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Konsisten dengan Pola Waktu Makan<\/li>\n<\/ul>\n\n\n\n<p>Jam makan yang tidak teratur dapat mengacaukan ritme sirkadian dan memengaruhi fungsi metabolisme. Strategi <em>time-restricted feeding<\/em>, yakni membatasi makan hanya dalam jendela waktu tertentu, terbukti dapat mendukung kesehatan metabolisme dan manajemen berat badan.<sup>4<\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perhatikan Kualitas Tidur<\/li>\n<\/ul>\n\n\n\n<p>Tidur yang cukup (7\u20138 jam per malam) mendukung keseimbangan hormon lapar (<em>ghrelin<\/em>) dan kenyang (<em>leptin<\/em>). Pola tidur yang buruk sering membuat seseorang lebih mudah lapar di malam hari.<sup>5<\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jaga Kesehatan Usus<\/li>\n<\/ul>\n\n\n\n<p>Mikrobiota usus juga memiliki ritme harian. Makan larut malam dapat mengganggu keseimbangannya dan meningkatkan peradangan.<sup>1<\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Chrononutrition: Lebih dari Sekadar Pilihan Makan<\/h2>\n\n\n\n<p>Chrononutrition tidak berhenti pada urusan makan pagi, siang, atau malam semata. Ia menyentuh hal yang lebih mendasar, yakni bagaimana tubuh kita selaras dengan ritme biologis alami. Waktu makan yang teratur tidak hanya mendukung metabolisme, tetapi juga berpengaruh pada kualitas tidur, suasana hati, hingga produktivitas harian.<\/p>\n\n\n\n<p>Upaya mengubah kebiasaan makan sesuai jam biologis memang terlihat sederhana, namun dampaknya besar bagi kesehatan jangka panjang. Mulai dari mengurangi risiko obesitas, diabetes, hingga menjaga kesehatan jantung, semua bisa didukung hanya dengan mengatur \u201ckapan\u201d kita makan.<\/p>\n\n\n\n<p>Dengan kata lain, chrononutrition bukan sekadar pilihan gaya hidup, tetapi sebuah investasi untuk tubuh yang lebih sehat, bugar, dan seimbang. Jadi, selain memperhatikan gizi dari apa yang kita konsumsi, mari kita belajar menghargai juga waktu ketika kita makan. <strong>Mulailah dengan langkah kecil, seperti mengatur jam makan dengan lebih baik hari ini, dan rasakan sendiri perubahan pada energi serta kesehatan tubuhmu.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Referensi<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Franzago, M., Santomauro, F., Vitacolonna, E., &amp; Stuppia, L. (2023). Chrono-nutrition: Circadian rhythm and personalized nutrition. <em>International Journal of Molecular Sciences, 24<\/em>(3), 2571. <a href=\"https:\/\/doi.org\/10.3390\/ijms24032571\">https:\/\/doi.org\/10.3390\/ijms24032571<\/a><\/li>\n\n\n\n<li>da Cunha, N. B., Teixeira, G. P., Rinaldi, A. E. M., Azeredo, C. M., &amp; Crispim, C. A. (2023). Late meal intake is associated with abdominal obesity and metabolic disorders related to metabolic syndrome: A chrononutrition approach using data from NHANES 2015\u20132018. <em>Clinical Nutrition, 42<\/em>(9), 1798\u20131805. <a href=\"https:\/\/doi.org\/10.1016\/j.clnu.2023.08.005\">https:\/\/doi.org\/10.1016\/j.clnu.2023.08.005<\/a><\/li>\n\n\n\n<li>Verde, L., Di Lorenzo, T., Savastano, S., Colao, A., Barrea, L., &amp; Muscogiuri, G. (2024). Chrononutrition in type 2 diabetes mellitus and obesity: A narrative review. <em>Diabetes\/Metabolism Research and Reviews, 40<\/em>(2), e3778. <a href=\"https:\/\/doi.org\/10.1002\/dmrr.3778\">https:\/\/doi.org\/10.1002\/dmrr.3778<\/a><\/li>\n\n\n\n<li>Takahashi, M., &amp; Tahara, Y. (2022). Timing of food\/nutrient intake and its health benefits: Chrono-nutrition (SY(T1)4). <em>Journal of Nutritional Science and Vitaminology, 68<\/em>(Supplement), S2\u2013S4. <a href=\"https:\/\/doi.org\/10.3177\/jnsv.68.s2\">https:\/\/doi.org\/10.3177\/jnsv.68.s2<\/a><\/li>\n\n\n\n<li>Henry, C. J., Kaur, B., &amp; Quek, R. Y. C. (2020). Chrononutrition in the management of diabetes. <em>Nutrition &amp; Diabetes, 10<\/em>(1), 6. <a href=\"https:\/\/doi.org\/10.1038\/s41387-020-0109-6\">https:\/\/doi.org\/10.1038\/s41387-020-0109-6<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Pernah merasa heran kenapa berat badan tetap naik meski porsi makan tidak berlebihan? Atau kenapa ngemil malam bikin tubuh lebih<\/p>\n","protected":false},"author":116,"featured_media":6352,"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":[636,638,639,640,637],"class_list":["post-6347","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kesehatan-dan-gizi-lainnya","tag-chrononutrition","tag-metabolisme-tubuh","tag-pola-makan-bergizi","tag-ritme-sirkadian","tag-waktu-makan-sehat"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Chrononutrition: Hubungan Waktu Makan dengan Metabolisme<\/title>\n<meta name=\"description\" content=\"Chrononutrition membahas kaitan waktu makan dengan metabolisme. 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