{"id":6889,"date":"2023-03-24T14:47:09","date_gmt":"2023-03-24T07:47:09","guid":{"rendered":"https:\/\/alan.co.id\/?p=6889"},"modified":"2023-03-27T00:01:58","modified_gmt":"2023-03-26T17:01:58","slug":"berapa-kebutuhan-kalori-kita-saat-puasa","status":"publish","type":"post","link":"https:\/\/alan.co.id\/en\/berapa-kebutuhan-kalori-kita-saat-puasa\/","title":{"rendered":"Berapa Kebutuhan Kalori Kita Saat Puasa?"},"content":{"rendered":"<p>Halo, Alan Lovers! Saat berpuasa, kita diharuskan menjaga hawa nafsu termasuk untuk makan dan minum. Oleh karenanya, terkadang kita merasa lemas karena hanya makan dan minum pada waktu tertentu saja, yaitu pada saat sahur dan berbuka.<\/p>\n\n\n\n<p>Saat tidak ada makanan dan minuman yang masuk ke dalam perut selama berjam-jam, tubuh akan menggunakan simpanan karbohidrat dan lemak sebagai sumber energi. Hal tersebut terjadi ketika semua kalori dari makanan yang telah dimakan saat sahur sudah habis digunakan.<\/p>\n\n\n\n<p>Di waktu yang bersamaan, ginjal juga berusaha untuk menyimpang dan menghemat penggunaan air. Namun, ketika air tersebut mulai habis, kalian mungkin akan mengalami dehidrasi ringan. Hal tersebut ditandai dengan peningkatan suhu tubuh dan keluarnya keringat.<\/p>\n\n\n\n<p>Dalam artikel ini, kami akan membagikan informasi seputar berapa kebutuhan kalori saat puasa agar kalian bisa kuat dan anti lemas! Yuk, simak artikel ini hingga selesai.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-berapa-kebutuhan-kalori-saat-berpuasa\">Berapa Kebutuhan Kalori Saat Berpuasa?<\/h2>\n\n\n\n<p>Setiap orang memiliki kebutuhan kalorinya masing-masing. Namun, umumnya dalam satu hari manusia membutuhkan setidaknya 2.100 kilokalori. Termasuk pada saat berpuasa, sebaiknya asupan kalori tetap berada di angkat tersebut.<\/p>\n\n\n\n<p>Untuk lebih rincinya, berikut kami sajikan informasi umum mengenai kebutuhan kalori berdasarkan usia dan jenis kelamin:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-anak-anak\">Anak-anak<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>0 \u2013 5 bulan: 550 kkal<\/li>\n\n\n\n<li>6 \u2013 11 bulan: 800 kkal<\/li>\n\n\n\n<li>1 \u2013 3 tahun: 1350 kkal<\/li>\n\n\n\n<li>4 \u2013 6 tahun: 1400 kkal<\/li>\n\n\n\n<li>7 \u2013 9 tahun: 1650 kkal<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-laki-laki-dewasa\">Laki-laki Dewasa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 \u2013 12 tahun: 2000 kkal.<\/li>\n\n\n\n<li>13 \u2013 15 tahun: 2400 kkal.<\/li>\n\n\n\n<li>16 \u2013 29 tahun: 2650 kkal.<\/li>\n\n\n\n<li>30 \u2013 49 tahun: 2550 kkal.<\/li>\n\n\n\n<li>50 \u2013 64 tahun: 2150 kkal.<\/li>\n\n\n\n<li>65 \u2013 80 tahun: 1800 kkal.<\/li>\n\n\n\n<li>80+ tahun: 1600 kkal.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-perempuan-dewasa\">Perempuan Dewasa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 \u2013 12 tahun: 1900 kkal.<\/li>\n\n\n\n<li>13 \u2013 15 tahun: 2050 kkal.<\/li>\n\n\n\n<li>16 \u2013 18 tahun: 2100 kkal.<\/li>\n\n\n\n<li>19 \u2013 29 tahun: 2250 kkal.<\/li>\n\n\n\n<li>30 \u2013 49 tahun: 2150 kkal.<\/li>\n\n\n\n<li>50 \u2013 64 tahun: 1800 kkal.<\/li>\n\n\n\n<li>65 \u2013 80 tahun: 1550 kkal.<\/li>\n\n\n\n<li>80+ tahun: 1400 kkal.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-memenuhi-kebutuhan-kalori-saat-sahur\">Memenuhi Kebutuhan Kalori Saat Sahur<\/h2>\n\n\n\n<p>Untuk memenuhi kebutuhan kalori tersebut, kalian dapat mengonsumsi makan kecil seperti yoghurt, susu, dark chocolate, buah-buahan, atau smoothies sebelum tidur. Makan-makanan tersebut tentunya penting untuk meningkatkan kualitas tidur kalian hingga waktu sahur.<\/p>\n\n\n\n<p>Pada saat sahur pun, sebaiknya tidak mengonsumsi makanan yang praktis dan mengenyangkan saja. Karena, sahur merupakan waktu krusial dimana kalian dapat mengisi lumbung energi tubuh untuk menghadapi puasa.<\/p>\n\n\n\n<p>Saat sahur, sebaiknya banyak mengonsumsi sayur dan buah yang memiliki kandungan serat yang tinggi. Hal tersebut dapat memberikan rasa kenyang yang lebih lama. <\/p>\n\n\n\n<p>Perlu diingat juga, kalian sebaiknya menghindari makanan olahan seperti mi instan, gorengan, atau junk food saat sahur. Walaupun murah dan nikmat, tapi kurang sehat buat tubuh kalian hehehe.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Memenuhi Kebutuhan Kalori Saat Buka<\/h2>\n\n\n\n<p>Setelah berpuasa seharian, jangan langsung mengonsumsi makanan dalam jumlah besar ya! Iya paham kok laper, tapi takutnya malah terjadi gangguan pencernaan di tubuh kalian. Buka puasa baiknya diawali dengan minum segelas air hangat atau teh tawar. Lalu, 5-10 menit kemudian makan makanan manis alami, bisa kolak atau pisang.<\/p>\n\n\n\n<p>Tapi, ada yang lebih praktis lagi lho, kalian bisa mengonsumsi 3-5 biji kurma. Kurma ini bisa setara 100-150 kalori. Selain itu, kurma mudah untuk dicerna dan memiliki banyak manfaat untuk kesehatan diri kalian.<\/p>\n\n\n\n<p>Dalam makanan itinya, kalian bisa mengonsumsi makanan yang lengkap dan seimbang. Serat, vitamin, dan mineral dari buah dan sayur harus dikonsumsi untuk melindungi organ pencernaan kalian. Selain kandungannya, perlu perhatikan juga jumlah makanan yang dikonsumsi ya! Jangan kebanyakan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-kesimpulan\">Kesimpulan<\/h2>\n\n\n\n<p>Berpuasa akan menyehatkan tubuh kita jika dijalani dengan benar. Bahkan, bisa membantu kita yang ingin melakukan program diet juga. Oleh karenanya, pengetahuan mengenai berapa kebutuhan kalori diri kita perlu diperhatikan. Termasuk dengan bagaimana cara memenuhinya.<\/p>\n\n\n\n<p>Kalian tertarik untuk mengembangkan <em>website<\/em> tapi bingung gimana caranya? Jangan khawatir, <a href=\"http:\/\/alan.co.id\/en\/\">Alan Creative<\/a> hadir untuk membantu menyelesaikan masalah kalian. Kami menyediakan <a href=\"https:\/\/alan.co.id\/en\/aplikasi-web\/\">layanan pembuatan <em>website<\/em><\/a> dengan profesional. Tunggu apalagi? <a href=\"http:\/\/instagram.com\/alancreativeid\">Hubungi kami<\/a> sekarang juga untuk mendapatkan penawaran terbaik!<\/p>","protected":false},"excerpt":{"rendered":"<p>Halo, Alan Lovers! Saat berpuasa, kita diharuskan menjaga hawa nafsu termasuk untuk makan dan minum. Oleh karenanya, terkadang kita merasa lemas karena hanya makan dan minum pada waktu tertentu saja, yaitu pada saat sahur dan berbuka. Saat tidak ada makanan dan minuman yang masuk ke dalam perut selama berjam-jam, tubuh akan menggunakan simpanan karbohidrat dan [&hellip;]<\/p>","protected":false},"author":4,"featured_media":6893,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_joinchat":[],"footnotes":""},"categories":[516],"tags":[529,523],"class_list":["post-6889","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ramadhan","tag-berapa-kebutuhan-kalori-saat-puasa","tag-puasa"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.5 (Yoast SEO v26.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Berapa Kebutuhan Kalori Kita Saat Puasa?<\/title>\n<meta name=\"description\" content=\"Saat berpuasa terkadang kita merasa lemas karena menjaga hawa nafsu untuk makan dan minum. 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