{"id":93,"date":"2019-11-21T08:38:17","date_gmt":"2019-11-21T08:38:17","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=93"},"modified":"2020-09-12T17:01:53","modified_gmt":"2020-09-12T10:01:53","slug":"ukuran-standar-porsi-bahan-makanan-food-exchange-list","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2019\/11\/21\/ukuran-standar-porsi-bahan-makanan-food-exchange-list\/","title":{"rendered":"Ukuran Porsi Bahan Makanan (Food Exchange List)"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/ahligizi.id\/assets\/img\/artikel\/gambar_piramida_makanan_pedoman_gizi_seimbang.jpg\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<p>Halo Sahabat AhliGizi.id kali ini kita akan membahas ukuran porsi bahan makanan (<em>food exchange list<\/em>)<\/p>\n\n\n\n<p>Pernah ngga sih dengar ahli gizi memberi saran makanan sumber karbohidrat 4 porsi, sumber protein hewani 3 porsi, dll.. Kira-kira seberapa banyak sih 1 porsi itu?<\/p>\n\n\n\n<p>Nah.. artikel kali ini akan menjelaskan ukuran porsi bahan makanan, karena beda jenis, tentu beda juga porsinya. Yuk kita simak!<\/p>\n\n\n\n<p> <strong>1 Porsi Sumber Karbohidrat<\/strong><\/p>\n\n\n\n<p>Setara dengan 100 gram nasi atau kurang lebih 2 centong nasi yang mengandung 175 kalori.<\/p>\n\n\n\n<p>Sumber karbohidrat tidak hanya nasi, ada beberapa makanan lain dengan  kandungan energi (kalori) yang sama atau bisa juga disebut <strong>penukar, berat satu ukuran porsi bahan makanan sumber karbohidrat <\/strong>yaitu:<br><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Bihun 50 gram (1\/2 gelas)<\/li><li>Biskuit 40 gram (4 buah besar)<\/li><li>Jagung segar 125 gram (3 buah sedang)<\/li><li>Kentang 210 gram (2 buah sedang)<\/li><li>Maizena 50 gram (10 sdm)<\/li><li>Makaroni 50 gram (1\/2 gelas)<\/li><li>Mie Basah 200 gram (2 gelas)<\/li><li>Mie Kering 50 gram (1 gelas)<\/li><li>Nasi Merah 100 gram <\/li><li>Roti Putih 50 gram (3 iris)<\/li><li>Singkong 120 gram (1 1\/2 potong)<\/li><li>Tape 100 gram (1 potong sedang)<\/li><li>Ubi jalar kuning 135 gram (1 biji sedang)<\/li><li>Kerupuk udang\/ikan 30 gram (3 biji sedang) <\/li><\/ul>\n\n\n\n<p>Kelompok selanjutnya yaitu Lauk Pauk sebagai Sumber <strong>Protein Nabati<\/strong> yang setiap 1 porsi mengandung energy sebesar 80 Kalori. Berikut contoh makanan-makanannya dalam <strong>1 porsi<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kedelai\/Kacang hijau\/Kacang merah 25 gram (2 1\/2 sdm)<\/li><li>Mete 15 gram (1 1\/2 sdm)<\/li><li>Kacang tanah kupas 20 gram (2 sdm)<\/li><li>Kembang tahu 20 gr (1 lembar)<\/li><li>Oncom 50 gram (2 potong besar)<\/li><li>Petai segar 20 gram (1 papan\/biji besar)<\/li><li>Tahu 100 gram (2 potong sedang)<\/li><li>Sari kedelai 185 gram (2 1\/2 gelas)<\/li><li>Tempe 50 gram (2 potong sedang)<\/li><\/ul>\n\n\n\n<p>Next&#8230;. Kelompok Lauk Pauk sebagai Sumber <strong>Protein Hewani<\/strong>, dibagi menjadi 3 jenis: Protein hewani rendah lemak (50 kalori dan 2 gram lemak per 1 porsi), lemak sedang (75 kalori dan 5 gram lemak per 1 porsi), dan tinggi lemak (150 kalori dan 13 gram lemak per porsi). Jenis-jenis lauk hewani di tiap kelompok ada ditabel bawah ini:<\/p>\n\n\n\n<p> <strong>1 Porsi Protein Hewani Rendah Lemak<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ikan segar 40 gram (1 potong sedang)<\/li><li>Mas 45 gram (1\/3 ekor sedang)<\/li><li>Kembung 30 gram (1\/3 ekor sedang)<\/li><li>Lele 40 gram (1\/3 ekor sedang)<\/li><li>Mujair 30 gram (1\/3 ekor sedang)<\/li><li>Kakap 35 gram (1\/3 ekor besar)<\/li><li>Ikan asin kering 15 gram (1 potong sedang)<\/li><li>Daging ayam 40 gram (1 potong sedang)<\/li><li>Cumi-cumi 45 gram (1 ekor kecil)<\/li><li>Dendeng sapi 15 gram (1 potong sedang)<\/li><li>Udang segar 35 gram (5 ekor sedang)<\/li><li>Teri nasi 20 gram (1\/3 gelas)<\/li><\/ul>\n\n\n\n<p><strong>1 Porsi Protein Hewani Lemak Sedang<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Bakso 170 gr (10 biji sedang)<\/li><li>Daging sapi 35 gram (1 potong sedang)<\/li><li>Daging kambing 40 gram (1 potong sedang)<\/li><li>Hati ayam 30 gram (1 buah sedang)<\/li><li>Hati sapi 50 gram (1 potong sedang)<\/li><li>Ginjal sapi 45 gram (1 potong besar)<\/li><li>Telur ayam 55 gram (1 butir)<\/li><li>Telor bebek 50 gram (1 butir)<\/li><li>T. puyuh 55 gram (5 butir)<\/li><li>Usus sapi 50 gram (1 potong besar)<\/li><li>Otak 65 gram (1 potong besar)<\/li><\/ul>\n\n\n\n<p><strong> Porsi Protein Hewani Lemak Tinggi<\/strong><br><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Bebek 45 gram (1 potong sedang)<\/li><li>Belut 45 gram (3 ekor)<\/li><li>Kornet daging sapi 45 gram (3 sdm)<\/li><li>Ayam dengan kulit 40 gram (1 potong sedang)<\/li><li>Daging babi 50 gram (1 potong sedang)<\/li><li>Ham 40 gram (1 1\/2 potong kecil)<\/li><li>Sardencis 35 gram (1\/2 potong)<\/li><li>Sosis 50 gram (1.2 potong)<\/li><li>Kuning telur ayam 45 gram (4 butir)<\/li><li>Telur bebek 55 gram (1 butir)<\/li><\/ul>\n\n\n\n<p>Lalu ada juga kelompok sayuran dengan energi sebesar 25 kalori per 1 porsi. Nah, untuk sayur cukup mudah menghafalnya karena 1 porsi sayur semua sama-sama memiliki berat 100 gram. Berikut ukuran porsi bahan makanan untuk sayuran :<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Brokoli<\/li><li>Buncis<\/li><li>Daun Talas<\/li><li>Jagung Muda<\/li><li>Kol<\/li><li>Kembang kol<\/li><li>Kemangi<\/li><li>Kangkung<\/li><li>Pepaya muda<\/li><li>Labu siam<\/li><li>Pare<\/li><li>Kacang Panjang<\/li><li>Wortel<\/li><li>Jagung muda<\/li><li>Sawi<\/li><li>Rebung <\/li><li>Taoge<\/li><li>Terong<\/li><\/ul>\n\n\n\n<p>Tapi&#8230; ada juga nih sayur-sayuran yang memiliki energi lebih besar per 100 gram atau per 1 porsinya, yaitu 50 kalori. Apa saja contohnya adalah:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Bayam merah <\/li><li>Daun katuk<\/li><li>Daun melinjo<\/li><li>Mangkokan<\/li><li>Kacang kapri<\/li><li>Daun talas<\/li><li>Nangka muda<\/li><li>Mlinjo<\/li><li>Kluwih<\/li><li>Daun pepaya<\/li><li>Tauge kedelai<\/li><li>Daun singkong <\/li><\/ul>\n\n\n\n<p>Selanjutnya yaitu Kelompok Buah-Buahan yang 1 porsinya mengandung energi sebesar 50 kalori. Kandungan kalori gula pasir juga sama dengan buah-buahan yaitu 50 kalori per 1 porsi (per 1 sdm\/10 gram). Berikut rincian berat buah-buahan dalam 1 porsi:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Anggur 165 gram (20 buah sedang)<\/li><li>Apel merah 85 gram (1 buah kecil)<\/li><li>Apel malang 75 gram (1 buah sedang)<\/li><li>Belimbing 125-140 gram (1 buah besar)<\/li><li>Blewah 70 gram (1 potong sedang)<\/li><li>Duku 80 gram (10-16 buah sedang)<\/li><li>Durian35 gram (1 biji besar)<\/li><li>Jambu air 100 gram (2 buah sedang)<\/li><li>Jambu biji 100 gram (1 buah besar)<\/li><li>Jeruk bali 105 gram (1 potong)<\/li><li>J. manis 100 gram (2 buah sedang)<\/li><li>J. nipis 135 gram (1 \/24 gelas)<\/li><li>Kedondong 100-120 gram (2 buah sedang-besar)<\/li><li>Kesemek 65 gram (1\/2 buah)<\/li><li>Kurma 15 gram (3 buah)<\/li><li>Leci 75 gram (10 buah)<\/li><li>Mangga 90 gram (3\/4 buah besar)<\/li><li>Manggis 80 gram (2 buah sedang)<\/li><li>Markisa 35 gram (3\/4 buah sedang)<\/li><li>Melon 90 gram (1 potong)<\/li><li>Nangka masak 50 gram (3 biji sedang)<\/li><li>Babas 85 gram (1\/4 buah sedang)<\/li><li>Pear 85 gram (1\/2 buah sedang)<\/li><li>Pepaya 100 &#8211; 190 gram (1 potong besar)<\/li><li>Pisang ambon 50 gram (1 buah sedang)<\/li><li>P. kepok 45 gram (1 buah)<\/li><li>Pisang mas 40 gram (2 buah)<\/li><li>P. raja 40 gram (2 buah kecil)<\/li><li>Rambutan 75 gram (8 buah)<\/li><li>Sawo 50 gram (1 buah sedang)<\/li><li>Salak 65 gram (2 buah sedang)<\/li><li>Semangka 180 gram (1 potong sedang)<\/li><li>Sirsak 60 gram (1\/2 gelas)<\/li><li>Srikaya 50 gram (2 buah besar)<\/li><li>Strawberry 215 gram (4 buah besar)<\/li><\/ul>\n\n\n\n<p>Keterangan: untuk buah, berat dihitung tanpa kuit dan biji ya (berat bersih)<\/p>\n\n\n\n<p>Next ada golongan susu nih! Dibagi menjadi 3; susu tanpa lemak, rendah lemak, dan tinggi lemak. Susu tanpa lemak hanya mengandung 75 kalori, susu rendah lemak 125 kalori dan susu tinggi lemak 150 kalori.<\/p>\n\n\n\n<p><strong>Kelompok susu tanpa lemak<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Susu skim cair 200 gram (1 gelas)<\/li><li>Tepung susu skim 20 gram (4 sdm)<\/li><li>Yoghurt non-fat 120 gram (2\/3 gelas)<\/li><\/ul>\n\n\n\n<p> Kelompok susu rendah lemak<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Keju 35 gram (1 potong kecil)<\/li><li>Susu kambing 165 ml (3\/4 gelas)<\/li><li>Susu sapi 200 ml (1 gelas)<\/li><li>Yoghurt susu penuh\/reguler 200 gram (1 gelas)<\/li><\/ul>\n\n\n\n<p>Kelompok susu tinggi lemak<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li> Susu kerbau 100 gram (1\/2 gelas)<\/li><li>Tepung susu penuh\/full cream 30 gram (6 sdm)<\/li><\/ul>\n\n\n\n<p>Last but not least ada kelompok Minyak\/Lemak yang satu porsinya mengandung 50 kalori dan 5 gram lemak, semua jenis minyak memiliki ukuran porsi yang sama yaitu 1 sendok teh (5 gram) untuk 1 porsinya. Sedangkan jenis lain, seperti Santan, 1 porsinya sebesar 40 ml.<\/p>\n\n\n\n<p>Sekian penjelasan terkait standar porsi.<\/p>\n\n\n\n<p>Any further question? Please contact our Nutritionist.<\/p>\n\n\n\n<p>Qonita Rachmah, S.Gz., M.Sc(Nutr&amp;Diet)<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>REFERENSI:<\/strong><\/p>\n\n\n\n<p> Daftar Bahan Makanan Penukar (DBMP), Kementrian Kesehatan Republik Indonesia <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Halo Sahabat AhliGizi.id kali ini kita akan membahas ukuran porsi bahan makanan (food exchange list) Pernah ngga sih dengar ahli<\/p>\n","protected":false},"author":15,"featured_media":222,"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":[],"class_list":["post-93","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kesehatan-dan-gizi-lainnya"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - 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