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  • Rekomendasi Makanan untuk Menjaga Kesehatan Paru-Paru

Rekomendasi Makanan untuk Menjaga Kesehatan Paru-Paru

Rekomendasi Makanan untuk Menjaga Kesehatan Paru-Paru
Ilustrasi edamame yang sehat untuk paru-paru. Credit: Freepik

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Paru-paru adalah organ penting dalam pernapasan manusia. Menjaga kesehatan paru-paru dapat dilakukan dengan menghindari kebiasaan merokok, menjauhi paparan polusi dan zat berbahaya lainnya yang dapat menyebabkan gangguan pernapasan. Rutin berolahraga dan mengonsumsi makanan yang baik untuk paru-paru juga dapat membantu menjaga kesehatan paru-paru.

 

Makanan untuk Menjaga Kesehatan Paru-Paru

Dilansir dari Eating Well, pola makan yang dianjurkan untuk menjaga kesehatan paru-paru salah satunya adalah diet Mediterania dimana Anda mengonsumsi banyak sayuran, buah dan kacang-kacangan.

Makanan tersebut kaya akan antioksidan termasuk vitamin E dan C yang memiliki sifat antiperadangan dan baik untuk menurunkan risiko terkena penyakit paru obstruktif kronis (PPOK).

Berikut rekomendasi makanan sehat untuk paru-paru, antara lain:

Buah Bit

Buah bit mengandung nitrat yang memiliki sejumlah manfat bagi paru-paru. Kandungan nitratnya mampu membuat pembuluh darah lebih rileks, menurunkan tekanan darah dan mengoptimalkan asupan oksigen saat bernapas.

Dilansir dari Healthline, mengonsumsi buah bit juga dapat meningkatkan fungsi paru-paru pada pengidap PPOK dan hipertensi pulmonal.

Anda dapat mengonsumsi buah bit secara langsung sebagai buah segar dalam salad, diolah menjadi jus atau buah bit panggang. Saat ini juga tersedia suplemen buah bit, namun sebaiknya konsultasikan ke dokter terlebih dahulu sebelum mengonsumsi suplemen tersebut.

Baca Juga: Berbagai Pemeriksaan untuk Mengetahui Fungsi Paru

 

Kenari

Kenari adalah sumber magnesium, elektrolit penting yang membantu mendukung otot-otot di paru-paru. Kenari juga mengandung asam lemak omega-3 yang berfungsi sebagai zat antiperadangan dan berfungsi meningkatkan kemampuan untuk bernapas.

Selain itu, senyawa turunan dari asam lemak omega-3 juga dapat membantu memerangi infeksi paru-paru sehingga mencegah infeksi paru-paru semakin parah.

 

Apel

Mengonsumsi apel secara rutin juga dapat membantu menjaga kesehatan paru-paru. Sebuah penelitian mengungkapkan bahwa mengonsumsi apel dapat memperlambat penurunan fungsi paru pada mantan perokok.

Mengonsumsi 5 atau lebih buah apel per minggu juga kerap dikaitkan dengan peningkatan fungsi paru serta penurunan risiko terkena PPOK, asma dan kanker paru.

 

Bluberi

Buah bluberi dikenal sebagai superfood yang kaya akan nutrisi termasuk antoksidan flavonoid antosianin. Sebuah penelitian di tahun 2018 mengungkapkan bahwa flavonoid dapat membantu mengurangi keparahan gejala PPOK sehingga baik dikonsumsi oleh pengidap penyakit paru-paru.

Baca Juga: Mengenal Bronkopneumonia, Infeksi Paru pada Saluran Pernapasan

 

Kunyit

Selain mengonsumsi buah dan sayuran, kunyit juga merupakan rempah yang baik dikonsumsi untuk menjaga kesehatan paru-paru. Kunyit mengandung antioksidan poten dan efek antiperadangan.

Sebuah penelitian pada 2.478 responden mengungkapkan bahwa mengonsumsi kunyit yang mengandung kurkumin dapat meningkatkan fungsi paru-paru. Perokok yang mengonsumsi kunyit diketahui memiliki fungsi paru-paru lebih baik hingga 9,2% dari perokok yang tidak mengonsumsi kunyit.

 

Tomat

Tomat adalah sumber karotenoid yang mengandung likopen, senyawa yang terbukti dapat menurunkan risiko peradangan saluran pernapasan. Sebuah studi di tahun 2017 menunjukkan bahwa seseorang yang mengonsumsi 2 buah tomat per hari mengalami penurunan fungsi paru lebih lambat dibandingkan orang yang hanya mengonsumsi kurang dari 1 buah tomat per hari.

Tomat juga merupakan sumber vitamin C yang baik dan berfungsi sebagai antiperadangan pada penyakit autoimun.

 

Edamame

Kacang edamame mengandung isoflavon, antioksidan yang berfungsi menurunkan risiko sejumlah penyakit termasuk di antaranya PPOK dan gangguan peradangan lainnya. Mengonsumsi edamame yang kaya akan isoflavon dapat meningkatkan fungsi paru-paru dan mengurangi sesak napas.

 

Menjaga kesehatan paru-paru dapat dilakukan dengan berbagai cara, termasuk di antaranya berhenti merokok dan mengonsumsi makanan yang kaya akan antioksidan. Jika Anda memiliki masalah pada paru-paru sebaiknya konsultasikan ke dokter atau manfaatkan fitur konsultasi pada aplikasi Ai Care yang bisa diunduh di Play Store atau App Store.

 

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

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Senin, 4 September 2023 | 10:14
Tags : Makanan Sehat Apel Membersihkan paru - paru kesehatan paru - paru blueberry

Kubala, J. (2020). The 20 Best Foods for Lung Health. Available from: https://www.healthline.com/nutrition/lung-cleansing-foods

WebMD. (2022). Best and Worst Foods for Lung Health. Available from: https://www.webmd.com/lung/ss/slideshow-foods-lung-health

Brady, K. (2022). The 13 Best Foods to Eat for Healthy Lungs, According to Experts. Available from: https://www.eatingwell.com/article/7826579/healthy-lungs-food/

Pelc, C. (2023). Could a molecule in cruciferous veggies help protect against lung infection?. Available from: https://www.medicalnewstoday.com/articles/cruciferous-vegetables-protect-against-lung-infection

American Lung Association. Nutrition and COPD. Available from: https://www.lung.org/lung-health-diseases/lung-disease-lookup/copd/living-with-copd/nutrition

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      • vendor/spatie/laravel-activitylog/src/ActivityLogger.php:174
      • vendor/spatie/laravel-activitylog/src/Traits/LogsActivity.php:88
      • app/Http/Controllers/WebController.php:779
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.single-post-healthpedia:37
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 3374
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      • Use SELECT * only if you need all columns from table
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      Backtrace
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
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        #12025-04-17 07:21:33GET/nutrisi/makanan-untuk-menjaga-kesehatan-paru-paru11134122