5 Alasan Anda Harus Makan Pisang

5 Alasan Anda Harus Makan Pisang

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Pisang adalah buah yang mudah ditemukan di seluruh dunia. Selain alpukat, pisang juga disebut sebagai superfruit yang kaya akan kandungan gizi baiknya. 

Kalium adalah kandungan nutrisi utama, menjadikan pisang sebagai buah yang wajib ada di meja makan Anda. Dilansir Medical News Today, kandungan kalium dalam pisang membantu mengatur gerakan nutrisi dan sampah dari dalam dan luar sel, membantu kontraksi otot dan sistem saraf, membantu jantung tetap berdetak secara teratur, dan mengurangi efek kelebihan natrium dalam darah.

126 gram pisang (berukuran sedang) mengandung nutrisi seperti yang dikutip dari Medical News Today berikut ini:

  • Kalori 105 kal
  • Karbohidrat 27 gram
  • Serat 3,1 gram
  • Protein 1,3 gram
  • Magnesium 31,9 mg
  • Fosfor 26 mg
  • Kalium 422 mg
  • Folat 23,6 mcg
  • Vitamin C 10,3 mg
  • Beta karoten 30,7 mcg

Dengan kandungan nutrisi yang dimiliki, pisang memberikan 7 manfaat kesehatan berikut ini:

Membantu melancarkan pencernaan

Kandungan serat utama pada pisang adalah pektin dan pati yang dapat membantu melancarkan pencernaan. Pati menjadi sumber makanan bagi bakteri di dalam usus, sedangkan pektin memiliki kandungan antikarsinogenik yang dapat menurunkan risiko terkena kanker usus. Kandungan serat pisang yang tinggi dipercaya memberikan rasa kenyang yang lebih lama, pisang dapat dimasukkan dalam menu diet bagi orang yang sedang berusaha menurunkan berat badan.

Kandungan kalium di dalam pisang membantu menjaga kesehatan jantung, khususnya dalam mengontrol tekanan darah. Satu buah pisang mengandung 422 mg kalium atau hampir 9% dari kebutuhan nutrisi harian. Berdasarkan penelitian yang telah dilakukan, ada 27% penurunan risiko terjadinya penyakit jantung pada orang-orang yang sering memakan makanan yang mengandung kalium. 

Pisang juga mengandung magnesium, dan kekurangan magnesium dikaitkan dengan peningkatan tekanan darah serta risiko terjadinya penyakit jantung. Hal ini ditemukan dari penelitian yang dilakukan pada hewan uji coba.

Mengandung antioksidan

Sama seperti buah lainnya, pisang mengandung antioksidan seperti dopamin dan katekin yang berperan  dalam mengurangi resiko penyakit jantung dan penyakit degeneratif lainnya. Kandungan antioksidan ini juga dapat mencegah terjadinya stress oksidatif.

Meningkatkan sensitivitas insulin

Resistensi insulin adalah faktor utama yang dapat menyebabkan diabetes tipe 2. Penelitian menemukan bahwa mengonsumsi pisang setiap hari dapat meningkatkan sensitivitas terhadap insulin. Hal ini masih memerlukan penelitian lebih lanjut.

Membantu menjaga kesehatan ginjal

Selain mengontrol tekanan darah, kalium juga membantu menjaga kesehatan ginjal. Studi menemukan bahwa mengonsumsi 2-3 pisang setiap minggu menurunkan 33% resiko penyakit ginjal. Ada juga penelitian yang menurunkan aktivitas kolesterol dan trigliserida di ginjal.

Mengurangi resiko kram otot

Pisang adalah salah satu buah yang direkomendasikan untuk para atlet. Selain kaya mineral dan mudah dicerna tubuh, pisang juga memiliki zat yang mampu membantu resiko kram otot dan nyeri otot.

Setelah mengetahui manfaat kesehatan dari pisang, tentunya Anda bisa memasukkan pisang ke dalam menu makanan Anda. Ada beragam cara untuk mengonsumsi pisang. Anda bisa memakannya langsung, membuat smoothie, atau menumbuk pisang untuk dijadikan mentega saat memasak.

Writer : Agatha Writer
Editor :
  • dr Hanifa Rahma
Last Updated : Jumat, 14 April 2023 | 07:11
Tags : nutrisi kalium pisang

Bjarnadottir A (2018). 11 Evidence-Based Health Benefits of Bananas. Healthline. Available from: https://www.healthline.com/nutrition/11-proven-benefits-of-bananas

Ware M (2020). Benefits and health risks of bananas. Medical News Today. Available from: https://www.medicalnewstoday.com/articles/271157

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