Ngobrol Soal Gizi Remaja
Hai gaes….. Masih tetap semangat jalani pola hidup sehat kan ?
Hampir setahun pandemi COVID-19 melanda negeri kita tercinta, menimbulkan banyak perubahan pada pola hidup, pola kebiasaan/perilaku di masyarakat, perubahan kondisi fisik, kondisi mental, dll.
Nah…. selama pandemi ini siapa yang insecure sama perubahan berat badan? Hayoo ngaku….!
Siapa yang pola tidurnya jadi kacau? Jadi ga olahraga teratur? Atau malah pola makannya asal asalan sehingga dibilang kurang gizi/kelebihan gizi?
Bicara maslaah gizi pada remaja, kita simak dulu yuk artikel berikut !
Masalah Gizi apa saja yang sering dialami remaja?
1. Anemia
Anemia ialah suatu keadaan yang menggambarkan kadar hemoglobin atau jumlah eritrosit dalam darah kurang dari nilai standar (normal).
Tanda-tanda Anemia
- 5 L (Lemah, letih, lesu, lunglai, lalai)
- Pucat pada wajah
- Pucat pada kuku tangan
- Pucat pada kelopak mata bagian bawah
- Lidah terlihat licin
2. Kurang energi kronik (Kurus)
Remaja yang kurus atau kurang energi kronis bisa disebabkan karena kurang asupan zat gizi, baik karena alasan ekonomi maupun alasan psikososial seperti misalnya penampilan.
3. Obesitas (Gemuk)
Obesitas adalah kondisi kronis akibat penumpukan lemak dalam tubuh yang sangat tinggi. Obesitas terjadi karena asupan kalori yang lebih banyak dibanding aktivitas membakar kalori, sehingga kalori yang berlebih menumpuk dalam bentuk lemak.
Solusinya apa?
Makanlah dengan asupan yang seimbang.
Gizi Seimbang? Apa itu?
Pedoman gizi seimbang (PGS) adalah susunan makanan sehari-hari yang mengandung zat gizi dalam jenis dan jumlah yang sesuai dengan kebutuhan tubuh. Gizi seimbang memerhatikan empat prinsip, yakni variasi makanan, pentingnya pola hidup bersih, pentingnya pola hidup aktif dan olahraga, serta pemantauan berat badan ideal.
Ada 13 pesan dasar gizi seimbang, yaitu :
- Makanlah aneka ragam makanan.
- Makanlah makanan untuk memenuhi kecukupan energi.
- Makanlah makanan sumber karbohidrat setengah dari kebutuhan energi.
- Batasi konsumsi lemak dan minyak sampai seperempat dari kecukupan energi.
- Gunakan garam beryodium.
- Makanlah makanan sumber zat besi.
- Berikan ASI saja pada bayi sampai 6 bulan dan tambahkan MP-ASI sesudahnya.
- Biasakan makan pagi.
- Minumlah air bersih yang aman dan cukup jumlahnya.
- Lakukan aktivitas fisik secara teratur.
- Hindari minum-minuman beralkohol.
- Makanlah makanan yang aman bagi kesehatan.
- Bacalah label pada makanan yang dikemas
Jadi, makan bukan hanya sekadar kenyang tetapi kebutuhan gizi harian mesti terpenuhi. Makan sehat itu mudah, kok. Kalau masih bingung, kalian bisa mengikuti panduan makan gizi seimbang “Isi Piringku”.
“Isi Piringku” merupakan kampanye Kementerian Kesehatan tentang acuan sajian sekali makan yang digaungkan sejak tahun 2017 sebagai Pedoman Umum Gizi Seimbang (PUGS) yang sebelumnya sudah dikeluarkan tahun 1995.
Kalau kalian masih ingat, dulunya kampanye gizi dikenal dengan “4 sehat 5 sempurna”. Dengan berkembangnya zaman, slogan yang dikampanyekan sejak tahun 1950-an tersebut dianggap hanya mementingkan kandungan nutrisi tanpa memperhatikan keseimbangan jumlahnya.
Karena tak lagi dianggap cocok, maka lahirlah PUGS atau sering disingkat sebagai gizi seimbang. Seimbang berarti jumlah nutrisi yang dikonsumsi cukup dalam sekali makan (tidak kurang, tidak lebih), sedangkan lengkap berarti makanan mengandung nutrisi makro (karbohidrat, protein, dan lemak) dan mikro (vitamin dan mineral).
Daripada bingung pilih beragam jenis tren diet, banyak ahli yang sepakat bahwa yang paling sehat dan aman adalah diet lengkap bergizi seimbang seperti “Isi Piringku”.
Tapi masih boleh ngemil kan?
Cemilan tentu saja diperbolehkan. Namun pilihlah cemilan yang rendah lemak, karbohidrat, namun tinggi serat, dan jangan lupa menambahkan protein dalam porsi makanan selinganmu (seperti buah, susu, telur, dan atau kacang kacangan).
Selamat menikmati pola makan yang sehat, jangan lupa sertai juga dengan olahraga yang teratur dan tidur yang cukup selama 8 jam ya agar badan kita tetap sehat dan terhindar dari berbagai macam penyakit…..
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