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Banyak Makan Sayur Bisa Bantu Turunkan Berat Badan? Ini Penjelasan Dokter

Banyak orang percaya bahwa konsumsi sayur dapat membantu menurunkan berat badan. Apakah benar demikian? Menurut Dr. dr. Inge Permadhi, MS, SpGK(K), dokter spesialis gizi klinik dari Universitas Indonesia, penurunan berat badan sebaiknya dimulai dengan mengurangi asupan karbohidrat dan lemak, kemudian menambah porsi sayur dan buah.

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“Sayurnya harus cukup banyak, begitu juga buahnya. Tujuannya agar kita merasa kenyang. Jangan hanya fokus makan lauk saja. Justru dengan menambah sayur dan buah, jumlah asupan bisa dikontrol tanpa berlebihan,” ujar dr. Inge, dikutip dari Antara, Rabu (26/11/2026).

Mengapa Sayur Membantu Menurunkan Berat Badan

Sayur kaya serat yang sulit dicerna, sehingga menambah volume makanan tanpa menambah kalori. Dengan kata lain, kamu bisa merasa kenyang lebih lama. Serat juga bergerak perlahan melalui saluran pencernaan dan merangsang pelepasan hormon kenyang, sekaligus membantu menjaga respons insulin tetap stabil. Hasilnya, nafsu makan lebih terkontrol dan keinginan ngemil saat tidak lapar dapat berkurang.

Selain itu, sayur juga mengandung banyak nutrisi dan antioksidan yang baik untuk kesehatan tubuh dan bisa menurunkan risiko penyakit kronis, seperti penyakit jantung, diabetes, dan kanker.

Ganti Karbohidrat dan Pilih Lauk Lebih Ringan

Dr. Inge menyarankan untuk mengurangi konsumsi karbohidrat seperti nasi putih. Sebagai pengganti, kamu bisa memilih nasi merah yang lebih mengenyangkan. Perubahan kecil ini membantu mengontrol porsi tanpa merasa lapar.

Untuk lauk, pilih sumber protein rendah lemak, seperti daging ayam tanpa lemak, ikan, putih telur, atau daging sapi bagian has/tenderloin. Pilihan ini tetap memberi asupan protein cukup tanpa menambah lemak berlebih.

Cara Masak dan Gaya Hidup Sehat

Metode memasak juga berpengaruh terhadap penurunan berat badan. Hindari terlalu sering menggoreng makanan. “Boleh makan yang digoreng, tapi jangan berlebihan. Kalau tidak, berat badan tidak turun,” jelas dr. Inge. Ia menambahkan, ikan sebaiknya dimasak dengan cara dipanggang, dibakar, atau dipepes. Lemak tetap dibutuhkan tubuh, tapi dalam jumlah seimbang.

Kebutuhan kalori harian untuk menurunkan berat badan berkisar 500–1.000 kalori per hari, tergantung kebutuhan tubuh masing-masing.

Selain makanan, olahraga rutin juga penting. Aktivitas fisik yang disarankan meliputi olahraga kardio selama 30–60 menit per hari atau 150 menit per minggu. Dr. Inge juga menekankan latihan ketahanan atau resistance training untuk menjaga massa otot selama diet.

Penurunan berat badan bukan sekadar soal makanan. Diet yang efektif harus dibarengi perubahan perilaku dan konsistensi menjalani gaya hidup sehat.

Man Loses Leg in 'Phatka Gang' Attack on Moving Train in Kalyan

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Allegations of Fraudulent Surrogacy Practices Surface at Hyderabad Fertility Clinic

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Man Loses Leg in 'Phatka Gang' Attack on Moving Train in Kalyan

KALYAN: A 22-year-old farmer from Nashik suffered a partial amputation of his left leg after being hit by the notorious 'Phatka gang' near Kalyan. The incident occurred on Sunday morning while Gaurav Nikam was travelling on the Tapovan Express from Thane to Nashik. According to Kalyan GRP, the incident happened between Shahad and Ambivli railway stations when the train slowed down near Irani Pada. Nikam was on a phone call near the train door when a minor boy from outside struck his hand with a

Allegations of Fraudulent Surrogacy Practices Surface at Hyderabad Fertility Clinic

HYDERABAD: Gopalapuram police have registered five new cases against the head of Srushti Fertility Clinic Dr Athaluri Namratha alias Pachipala Namratha, and others based on complaints lodged by five sets of victims. While in one case a couple alleged that the doctor handed them a baby whose DNA did not match theirs, three other couples accused the clinic of adopting dubious methods. They claimed that they had already paid the money â anywhere from Rs 12.5 lakh to Rs 19 lakh â and even deposited their biological samples when they grew suspicious about the operations of Dr Namratha and her clinic. The frauds occurred between 2019 and 2025. Cops are yet to ascertain details of the fifth case.

Uttarkashi Cloudburst Horror: Flash Floods Sweep Away Village, People Seen Running For Their Lives

DEHRADUN: A man narrowly escaped death after the flash flood swept through Dharali village in Uttarkashi on Tuesday, triggering a massive pile of debris. He was seen crawling out from the rubble, covered in mud and visibly injured, moments after the deadly waters destroyed homes, shops, and roads in seconds. The man's identity and his current condition remained unknown as of Tuesday evening, but widely circulated videos have already hailed him as a hero. Officials have not yet confirmed whether he was later taken to hospital or rescued by disaster response teams.

Can Vijay be the Next MGR in Tamil Nadu Elections?

A huge poster of actor Vijay stares down from the wall. A digital signboard flashes: 285 days, 3 hours, 43 minutes and 46 seconds, a countdown to the 2026 assembly election in Tamil Nadu. Scores of people sit glued to screens, fingers flying over keyboards, some others are on mobile phones trying to reach voters in remote hamlets. The Tamizhaga Vettri Kazhagam (TVK) war room in Chennai is fully activated.

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