Manfaat Mengonsumsi Makanan Tinggi Protein

Manfaat Mengonsumsi Makanan Tinggi Protein
Ilustrasi makanan tinggi protein. Credits: Freepik

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Protein merupakan salah satu dari tiga makronutrien utama yang dibutuhkan tubuh bersama dengan karbohidrat dan lemak. Protein dapat ditemukan dari produk hewani maupun nabati.

Protein memiliki struktur yang kompleks, terdiri dari rantai asam amino yang menyusun berbagai struktur dan menjalankan berbagai fungsi penting dalam tubuh.

 

Manfaat Mengonsumsi Makanan Tinggi Protein

Sebagai salah satu dari tiga makronutrien utama. Mengonsumsi makanan tinggi protein sangat penting bagi tubuh karena beberapa alasan berikut:

Protein mendukung pertumbuhan dan pemeliharaan otot

Salah satu manfaat utama mengonsumsi makanan tinggi protein adalah kemampuannya dalam mendukung pertumbuhan dan pemeliharaan otot. Ketika Anda berolahraga, terutama saat latihan kekuatan, serat otot dapat mengalami kerusakan mikroskopis. Protein berperan penting dalam memperbaiki dan membangun kembali serat otot tersebut. Dengan demikian, asupan protein yang cukup dapat meningkatkan massa dan kekuatan otot.

Membantu penurunan dan pengelolaan berat badan

Mengonsumsi makanan tinggi protein sangat efektif untuk menurunkan dan menjaga berat badan ideal. Hal ini disebabkan karena tubuh membakar lebih banyak kalori saat mencerna protein dibandingkan dengan karbohidrat atau lemak. Selain itu, protein dapat meningkatkan rasa kenyang lebih lama, yang membantu mengurangi asupan kalori secara keseluruhan.

Selain itu, makanan tinggi protein juga dapat membantu mengurangi nafsu makan dan keinginan untuk makan. Asam amino dalam protein berperan dalam memengaruhi hormon yang mengatur rasa lapar, sehingga Anda merasa lebih kenyang dan puas setelah makan.

Baca Juga: Mengapa Protein Penting untuk Pertumbuhan Massa Otot?

Meningkatkan kesehatan tulang

Penelitian menunjukkan bahwa asupan protein yang cukup dapat meningkatkan kesehatan tulang dan mengurangi risiko osteoporosis, terutama pada lansia.

Protein juga membantu dalam pembentukan tulang dan penyerapan kalsium, yang penting untuk menjaga tulang tetap kuat dan sehat. Wanita yang telah menopasue lebih rentan mengalami osteoporosis, dengan mengonsumsi protein yang cukup dapat membantu menjaga kekuatan tulang dan mengurangi risiko patah tulang.

Mendukung fungsi sistem kekebalan tubuh

Antibodi, yang merupakan protein khusus dalam tubuh, memainkan peran penting dalam mengenali dan melawan patogen seperti bakteri dan virus. Artinya, saat Anda mengonsumsi makanan tinggi protein, tubuh akan memproduksi lebih banyak antibodi sehingga dapat meningkatkan kemampuan sistem kekebalan tubuh dalam melawan infeksi.

Protein juga diperlukan untuk memperbaiki jaringan yang rusak akibat infeksi atau cedera. Dengan menyediakan asupan protein yang memadai, tubuh memiliki sumber daya yang dibutuhkan untuk memulihkan diri lebih cepat dan mencegah komplikasi lebih lanjut.

Baca Juga: Tiga Jenis Whey Protein, Apa Perbedaannya?

Mendukung fungsi enzim dan hormon

Protein sangat penting untuk produksi enzim dan hormon. Enzim, yang merupakan jenis protein, berfungsi mempercepat reaksi kimia dalam tubuh, termasuk pencernaan dan proses metabolisme. Tanpa enzim, reaksi-reaksi ini akan berlangsung terlalu lambat untuk mendukung fungsi kehidupan yang normal.

Sedangkan hormon adalah pembawa pesan kimia, yang membantu mengatur berbagai fungsi tubuh, seperti pertumbuhan, produksi, dan metabolisme. Mengonsumsi makanan tinggi protein, memastikan tubuh memiliki bahan baku yang dibutuhkan untuk memproduksi enzim dan hormon.

 

Karena berbagai manfaat di atas, sangat penting untuk selalu memenuhi kebutuhan protein harian. Konsultasikan dengan dokter mengenai rekomendasi asupan protein yang sesuai dengan kebutuhan Anda. Anda juga bisa memanfaatkan layanan konsultasi kesehatan Ai Care dengan mengunduhnya melalui App Store atau Play Store.

 

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

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Rabu, 4 September 2024 | 06:25
Tags : Makanan Sehat Protein diet tinggi protein kebutuhan protein

Dr. Sruthi M, MBBS (2022). 10 Science-Backed Reasons to Eat More Protein. Available from: https://www.medicinenet.com/10_science-backed_reasons_to_eat_more_protein/article.htm 

Kris Gunnars, BSc (2023). 10 Science-Backed Reasons to Eat More Protein. Available from: https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein 

WebMD (2022). High-Protein Diets: Do They Work?. Available from: https://www.webmd.com/diet/ss/slideshow-high-protein-diet 

Medline Plus (2021). What are proteins and what do they do?. Available from: https://medlineplus.gov/genetics/understanding/howgeneswork/protein/ 

Jon Cooper (2022). Benefits of Protein. Available from: https://www.webmd.com/diet/benefits-protein 

International Osteoporosis Foundation. Protein and Other Nutrients. Available from: https://www.osteoporosis.foundation/health-professionals/prevention/nutrition/protein-and-other-nutrients 

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      Backtrace
      • view::web.v2.partials.article-popular:8
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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
      • 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
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      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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      Backtrace
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      Backtrace
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      Hints
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      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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        #12025-04-11 09:20:17GET/nutrisi/manfaat-mengonsumsi-makanan-tinggi-protein31133133