Manfaat Ubi Jalar bagi Kesehatan

Manfaat Ubi Jalar bagi Kesehatan
Credit: Freepik. Ubi jalar adalah salah satu makanan yang mudah didapat dan kaya manfaat bagi kesehatan.

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Ubi jalar merupakan salah satu bahan makanan yang mudah ditemui di Indonesia. Selain mudah didapat, ubi jalar juga kaya akan nutrisi. Maka tak heran jika ubi jalar juga banyak digunakan sebagai alternatif makanan bagi para pengidap diabetes.

 

Nutrisi pada Ubi Jalar

Ubi jalar adalah bahan makanan bertepung yang memiliki rasa manis. Ubi jalar juga mudah diolah menjadi berbagai jenis makanan. Anda dapat menikmati ubi jalar dengan cara dikukus, digoreng, atau diolah menjadi pelengkap hidangan lain.

Dilansir dari Healthline, kandungan nutrisi dari ubi jalar yang belum dikupas antara lain:

  • Kalori: 180
  • Karbohidrat: 41,4 gram
  • Protein: 4 gram
  • Lemak: 0,3 gram
  • Serat: 6,6 gram
  • Vitamin A: 769% dari nilai harian
  • Vitamin C: 65% dari nilai harian
  • Mangan: 50% dari nilai harian
  • Vitamin B6: 29% dari nilai harian
  • Kalium: 27% dari nilai harian
  • Asam pantotenat: 18% dari nilai harian
  • Tembaga: 16% dari nilai harian
  • Niacin: 15% dari nilai harian

Selain kandungan nutrisi di atas, ubi jalar, terutama varietas oranye dan ungu juga kaya akan antioksidan yang melindungi tubih Anda dari radikal bebas.

Kerusakan radikal bebas sering dikaitkan dengan penyakit kronis seperti kanker, penyakit jantung dan penuaan. Oleh karena itu makan makanan yang kaya akan antioksidan baik untuk menjaga kesehatan Anda.

Baca Juga: Diklaim Memiliki Mineral Lebih Banyak, Benarkah Brown Sugar Lebih Sehat dari Gula Putih?

 

Manfaat Ubi Jalar bagi Kesehatan

Dengan kandungan nutrisi yang dimiliki ubi jalar, bahan makanan tersebut memiliki berbagai manfaat kesehatan seperti berikut:

Menjaga Kadar Gula dalam Darah

Ubi jalar termasuk salah satu bahan makanan yang aman dikonsumsi bagi pengidap diabetes. Ubi jalar merupakan bahan makanan yang memiliki skala indeks glikemik rendah sehingga tidak menyebabkan lonjakan gula darah yang tinggi.

Selain itu, ubi jalar juga mengandung tinggi serat yang aman untuk pengidap diabetes. Sebuah penelitian mengungkapkan bahwa bahan makanan berserat dapat menurunkan risiko terkena diabetes tipe 2.

Baca Juga: Benarkah Makan Makanan yang Dibakar dan Diasap dapat Memicu Kanker?

 

Mengontrol Tekanan Darah

Ubi jalar termasuk makanan yang tinggi kalium sehingga baik dikonsumsi bagi Anda yang memiliki hipertensi. Kandungan kalium dalam ubi jalar dapat membantu sirkulasi darah sehingga dapat membantu mengontrol tekanan darah.

Bagi Anda yang memiliki tekanan darah tinggi, dapat memasukkan ubi jalar sebagai bahan makanan harian sebagai upaya mengendalikan tekanan darah.

Mencegah Kekurangan Vitamin A

Vitamin A memiliki peranan penting dalam tubuh Anda. Kekurangan vitamin A dapat menyebabkan kerusakan pada mata dan menimbulkan masalah pada daya tahan tubuh.

Ubi jalar termasuk makanan yang kaya akan betakaroten, zat yang diperlukan dalam metabolisme vitamin A. Dengan mengonsumsi ubi jalar diharapkan Anda dapat meminimalisir risiko kekurangan vitamin A.

Mengurangi Risiko Kanker

Kerusakan sel oksidatif dapat meningkatkan risiko terkena penyakit kanker. Untuk mengurangi risiko terkena penyakit kanker, Anda dianjurkan mengonsumsi makanan yang kaya akan antioksidan dan karotenoid.

Sebuah penelitian membuktikan bahwa mengonsumsi ubi jalar dapat meminimalisir risiko terkena penyakit kanker, terutama ubi jalar yang berwarna ungu. Ubi jalar ungu memiliki kandungan antioksidan yang tinggi dan dapat mengurangi risiko terkena kanker.

 

Ubi jalar adalah salah satu makanan yang mudah didapat dan kaya manfaat bagi kesehatan. Namun mengonsumsi ubi jalar terlalu banyak dapat berbahaya bagi kesehatan. Salah satu risikonya adalah dapat menyebabkan terbentuknya batu ginjal karena ubi jalar kaya akan kandungan oksalat.

Apabila Anda ingin mengonsumsi ubi jalar sebagai makanan harian sebaiknya konsumsi dalam jumlah yang wajar dengan metode pengolahan yang aman bagi kesehatan.

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

 

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Minggu, 16 April 2023 | 19:47
Tags : diabetes ubi jalar manfaat ubi jalar

Julson, E. (2019). 6 Surprising Health Benefits of Sweet Potatoes. Available from: https://www.healthline.com/nutrition/sweet-potato-benefits

Garone, S. (2022). 7 Potential Health Benefits of Sweet Potatoes. Available from: https://www.everydayhealth.com/diet-nutrition/potential-health-benefits-of-sweet-potatoes/

Bjarnadotir, A. (2019). Sweet Potatoes 101: Nutrition Facts and Health Benefits. Available from: https://www.healthline.com/nutrition/foods/sweet-potatoes

 

Booth, S. (2021). Health Benefits of Sweet Potatoes. Available from: https://www.webmd.com/food-recipes/benefits-sweet-potatoes

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      Backtrace
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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