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  • Manfaat Metode Diet "Five a Day", Makan 5 Porsi Buah dan Sayur per Hari

Manfaat Metode Diet "Five a Day", Makan 5 Porsi Buah dan Sayur per Hari

Manfaat Metode Diet "Five a Day", Makan 5 Porsi Buah dan Sayur per Hari
Ilustrasi makan buah dan sayur. Credit: Freepik

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Berumur panjang dan sehat telah menjadi impian bagi sebagian besar masyarakat. Berbagai cara dilakukan untuk mengetahui rahasia umur panjang. Penelitian mengungkapkan, mengonsumsi buah dan sayuran dalam metode Five a Day mungkin berpotensi membuat seseorang berumur panjang.

 

Apa Itu Metode Five a Day?

Tidak ada rahasia khusus bagi makhluk hidup agar dapat berumur panjang. Seiring berkembangnya zaman, penyebab kematian pada manusia umumnya meliputi penyakit jantung, stroke, dan kanker.

Menurut para peneliti, faktor gaya hidup berperan penting dalam peningkatan risiko tersebut. Mengatur pola makan, aktivitas sehari-hari dan cara mengelola stres juga memengaruhi kualitas hidup seseorang dalam jangka panjang.

Salah satu metode diet yang menyehatkan adalah metode Five a Day, dimana seseorang dianjurkan untuk mengonsumsi setidaknya total 5 porsi buah dan sayur dalam sehari dengan ukuran satu porsi buah atau sayur adalah 80 gr.

Metode ini berdasarkan rekomendasi WHO yang menganjurkan untuk mengonsumsi buah dan sayur minimal 400 gram per hari untuk mencegah masalah kesehatan serius seperti penyakit jantung, stroke, dan beberapa jenis kanker. 

Baca Juga: Cara Memasak Sayuran Hijau yang Paling Disarankan untuk Menjaga Nutrisi

 

Cara Melakukan Diet Five a Day

Dalam metode Five a Day, Anda dianjurkan mengonsumsi 2 porsi buah dan 3 porsi sayur dalam sehari. Aturan porsi ini dianggap mudah untuk dilakukan dan memiliki manfaat untuk mencegah penyakit kronis.

Dalam metode ini, Anda bisa menggunakan hampir semua jenis sayuran dan buah-buahan, namun hindari sayuran bertepung seperti kentang atau jagung. Anda juga bisa menggunakan sayuran beku, buah kering, atau buah kalengan untuk diolah menjadi jus, smoothie, atau dikonsumsi dalam keadaan segar. 

Beberapa pilihan sayur dan buah-buahan yang direkomendasikan untuk metode Five a Day antara lain:

  • Sayuran hijau: Bayam, kangkung, kale
  • Kacang-kacangan
  • Buah-buahan berwarna cerah: Jeruk, buah-buahan beri, wortel

Contoh cara melakukan diet Five a Day di antaranya:

  • Anda bisa mengonsumsi 1 porsi buah dan sayuran segar, beku, atau kalengan sebanyak 80g. Sebaiknya buat sendiri jus buah atau jus sayur Anda untuk menghindari gula dan garam tambahan.
  • Jika Anda mengonsumsi buah kering, sebaiknya dimakan pada waktu makan, dan bukan sebagai camilan. 
  • Jika Anda membuat smoothie, jus buah, atau jus sayur sebaiknya batasi jumlah yang diminum hingga total mencapai 150 ml per hari.
  • Anda bisa megonsumsi 80 gram kacang-kacangan dan polong-polongan dan dihitung sebagai 1 porsi. 
  • Dalam mengonsumsi sayur, Anda bisa mengolahnya dengan menumis, merebus, atau diolah menjadi jus.

Baca Juga: Apa Dampak Tidak Suka Makan Sayur dan Buah?

 

Manfaat Diet Five a Day

Beberapa manfaat diet Five a Day di antaranya membantu memenuhi kebutuhan vitamin, mineral, dan serat sehingga membantu menjaga kesehatan sistem pencernaan. Diet Five a Day juga mendorong pola makan sehat dan seimbang yang baik untuk mengurangi risiko penyakit jantung, stroke, dan beberapa jenis kanker.

Hingga saat ini, belum banyak penelitian mengenai manfaat metode diet Five a Day dengan penurunan risiko kematian. Salah satu keterbatasan penelitian ini adalah penelitian ini bersifat observasional, yang menunjukkan adanya hubungan antara konsumsi buah dan sayur dengan risiko kematian, sehingga penelitian ini tidak menunjukkan hubungan sebab-akibat secara langsung.

Diet ini dianggap cocok untuk negara seperti Amerika Serikat yang penduduknya jarang mengonsumsi buah dan sayuran. Sedangkan bagi penduduk negara tropis dan Mediterania, mengonsumsi sayur, biji-bijiian, dan buah-buahan merupakan praktik yang umum.

 

Di balik manfaat mengonsumsi buah dan sayur, pola makan ini berisiko menyebabkan kekurangan zat besi dan kalsium. Jika Anda ingin mencoba diet Five a Day, sebaiknya konsultasikan terlebih dahulu dengan ahli gizi atau dietisien. Anda juga bisa memanfaatkan fitur konsultasi pada aplikasi Ai Care yang bisa diunduh melalui App Store atau Play 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, 21 Oktober 2024 | 16:50
Tags : Makanan Sehat Buah menu diet sehat sayur pola diet

Crescione, M. (2021). How the ‘5-a-Day Mix’ of Fruits, Vegetables Improves Your Health. Available from: https://www.healthline.com/health-news/how-the-5-a-day-of-fruits-and-vegetables-improves-your-health

NHS. Why 5 A Day?. Available from: https://www.nhs.uk/live-well/eat-well/5-a-day/why-5-a-day/

NHS. 5 A Day: what counts?. Available from: https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/

Circulation Journal Report. (2021). The right “5-a-day” mix is 2 fruit and 3 vegetable servings for longer life. Available from: https://newsroom.heart.org/news/the-right-5-a-day-mix-is-2-fruit-and-3-vegetable-servings-for-longer-life

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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
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
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      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
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      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
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      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
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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
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      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
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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
      • view::web.v2.partials.related-article: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
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      Backtrace
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      Backtrace
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      Backtrace
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      Backtrace
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        #12025-04-13 20:18:09GET/nutrisi/manfaat-diet-five-a-day11134189