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  • Perlu Dicoba, Cara Aman untuk Meningkatkan Nafsu Makan

Perlu Dicoba, Cara Aman untuk Meningkatkan Nafsu Makan

Perlu Dicoba, Cara Aman untuk Meningkatkan Nafsu Makan
Credit: Freepik. Makan makanan yang disukai dapat membantu mengembalikan nafsu makan.

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Bagikan :


Makan adalah cara tubuh mendapatkan berbagai nutrisi yang dibutuhkan oleh tubuh. Namun ada kalanya nafsu makan berkurang sehingga Anda melewatkan jam makan. Bagi orang yang memiliki berat badan terlalu kurus, kekurangan nafsu makan dapat mengganggu metabolisme tubuh.

Lalu, adakah cara yang sehat dan aman untuk meningkatkan nafsu makan?

 

Tips Aman Meningkatkan Nafsu Makan

Menurunnya nafsu makan dapat disebabkan oleh banyak hal, salah satunya adalah pertambahan usia. Orang lansia dapat mengalami penurunan nafsu makan akibat perubahan indra perasa, demensia, dan kondisi lainnya.

Para lansia juga mengalami penurunan kurang nafsu makan karena tingkat aktivitas berkurang sehingga membutuhkan kalori yang lebih sedikit.

Menurunnya nafsu makan juga dapat disebabkan oleh masalah kesehatan lainnya seperti anemia, infeksi, dan penyakit lainnya seperti kanker, diabetes dan hipotiroid.

Kondisi kehamilan dan masalah mental seperti depresi, stres dan gangguan kecemasan juga dapat menyebabkan seseorang kehilangan nafsu makan.

Untuk mengatasi masalah nafsu makan yang disebabkan oleh penyakit dan kehamilan, biasanya kondisi ini akan membaik setelah Anda sembuh atau melahirkan.

Namun untuk penurunan nafsu makan yang disebabkan oleh hal lainnya, terkadang Anda membutuhkan cara lain untuk mengembalikan nafsu makan yang hilang.

1. Makan dalam porsi kecil yang lebih sering

Jika Anda merasa tidak nafsu makan di waktu jam makan siang Anda, cobalah untuk makan dalam porsi kecil namun sering. Daripada menyantap satu porsi nasi dengan lauk dalam porsi normal, cobalah untuk menyantap porsi makan yang lebih kecil dari biasanya. Anda bisa memilih nasi dengan sayur atau lauk dalam porsi yang lebih sedikit.

Dengan membagi porsi makan menjadi lebih kecil, perut Anda akan tetap terisi dan kebutuhan kalori akan tetap terpenuhi tanpa menyebabkan Anda mual atau begah.

2. Makan makanan yang kaya nutrisi

Jika Anda sedang tidak nafsu makan, Anda dapat memenuhi kebutuhan nutrisi tubuh dengan menyantap makanan yang lezat namun kaya nutrisi. Misalnya Anda menyantap salad buah dengan lemak sehat dan protein atau menyantap buah segar seperti alpukat.

3. Makan makanan yang Anda sukai

Saat kehilangan nafsu makan, biasanya Anda hanya ingin makan makanan kesukaan Anda. Anda juga bisa berkreasi dengan menambahkan garnish atau hiasan lainnya pada menu makanan Anda sehingga tampilannya lebih menarik.

Cara ini efektif untuk meningkatkan nafsu makan Anda. Namun jangan lupa perhatikan komposisi gizi seimbang dari makanan tersebut.

4. Jadikan waktu makan sebagai ajang bersosialisasi

Terkadang, Anda menjadi tidak nafsu makan karena tidak ada teman bicara selama makan. Jika ini masalahnya, Anda bisa mengatasinya dengan menjadikan waktu makan siang menjadi ajang bersosialisasi dengan sesama. Secara perlahan, Anda akan menikmati waktu makan siang meskipun hanya mengonsumsi makanan dalam jumlah sedikit.

5. Jangan lewatkan sarapan

Sarapan adalah waktu makan yang penting dalam keseharian Anda. Dengan sarapan, Anda mendapat energi untuk beraktivitas seharian. Sarapan juga membantu meningkatkan metabolisme tubuh sehingga tubuh dapat membakar kalori lebih banyak. Akibatnya, nafsu makan Anda juga akan meningkat.

Pilih menu sarapan yang sehat dan kaya nutrisi seperti roti gandum dengan telur, pisang, oatmeal dan Greek yoghurt atau salad buah dan daging.

6. Olahraga

Olahraga juga dapat membantu meningkatkan nafsu makan Anda. Dilansir dari Livestrong, Anda tidak perlu melakukan olahraga berat seperti maraton atau latihan beban untuk meningkatkan nafsu makan.

Mulailah dengan olahraga ringan seperti berjalan pagi di kompleks sekeliling sekitar 20-30 menit setiap hari. Dengan olahraga yang rutin, tubuh Anda akan semakin kuat dan bugar serta nafsu makan akan meningkat.


Menurunnya nafsu makan dapat menjadi masalah bagi sebagian orang. Jika cara di atas tidak dapat membantu mengembalikan nafsu makan Anda, maka sebaiknya segera periksakan ke dokter atau ahli gizi.

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Jumat, 14 April 2023 | 05:42
Tags : Nafsu Makan berat badan ideal menaikkan BB

Corleone,J . (2019). Foods to Increase Appetite. Available from: https://www.livestrong.com/article/505653-foods-to-increase-an-appetite/

Morin, A. (2021). What Causes Lack of Appetite?. Available form: https://www.verywellmind.com/what-to-do-when-you-have-no-appetite-4799769

Semeco, A. (2017). 16 Ways to Increase Your Appetite. Available form: https://www.healthline.com/nutrition/16-ways-to-increase-appetite#TOC_TITLE_HDR_2

Lehman, S. (2021). What Is Appetite? Definition and How to Increase It. Available from: https://www.verywellfit.com/how-to-increase-your-appetite-2507765

 

 

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