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  • Panduan Memilih Bagian Daging Sapi yang Rendah Lemak

Panduan Memilih Bagian Daging Sapi yang Rendah Lemak

Panduan Memilih Bagian Daging Sapi yang Rendah Lemak
Credits: Freepik. Daging sapi rendah lemak memiliki banyak manfaat bagi kesehatan.

Daftar Isi

Bagikan :


Daging sapi adalah salah satu sumber protein yang baik untuk kesehatan. Agar manfaat kesehatannya maksimal, Anda disarankan memilih bagian daging yang rendah kandungan lemaknya.

 

Mengapa Harus Memilih Daging yang Rendah Lemak?

Mengonsumsi daging sapi baik bagi tubuh sebagai sumber protein, namun Anda perlu memilih bagian daging yang rendah lemak. Memilih daging sapi rendah lemak dapat memberikan manfaat kesehatan, di antaranya:

  • Daging rendah lemak mengandung protein yang lengkap
  • Daging rendah lemak adalah sumber zat besi yang baik
  • Daging rendah lemak kaya akan vitamin B
  • Daging rendah lemak mengandung lemak jenuh lebih sedikit dari bagian lainnya

Memilih daging rendah lemak membantu Anda mematuhi pedoman ahli kesehatan terkait dengan asupan lemak jenuh. Penelitian menunjukkan bahwa makan daging merah dan olahan dalam porsi yang terlalu banyak, berpotensi meningkatkan risiko penyakit jantung, kanker kolorektal dan juga kematian.

Daging merah dan olahan sering kali memiliki jumlah lemak jenuh dan senyawa lain yang lebih tinggi, yang dapat menyebabkan efek kesehatan yang merugikan.

Untuk meningkatkan kesehatan, Anda direkomendasikan untuk membatasi jumlah lemak jenuh hingga kurang dari 10% kalori per hari.

Baca Juga: Punya Kolesterol Tinggi, Bolehkah Makan Telur?

 

Berapa Kali Boleh Mengonsumsi Daging Merah dalam Seminggu?

Daging sapi kaya kandungan vitamin, mineral dan nutrisi lain yang dibutuhkan tubuh, seperti protein, vitamin B, zat besi dan zink. Namun Anda tetap disarankan membatasi asupan daging merah (termasuk daging sapi).

Dalam kondisi sehat, batasi konsumsi daging sapi 1 hingga 2 porsi per minggu, yaitu sekitar 170 gram atau kurang dari itu. Jika Anda memiliki penyakit jantung atau kolesterol, sebaiknya batasi konsumsi daging merah kurang dari 85 gram per minggu.

Baca Juga: Kapan Sebaiknya Melakukan Tes Kolesterol?

 

Mengenal Bagian Daging Sapi

USDA dan juga American Heart Association merekomendasikan Anda untuk memperhatikan label kemasan unggas atau daging merah yang Anda beli. Sebagian daging yang dijual di supermarket mencantumkan label kandungan lemak, yang mempermudah Anda untuk memilihnya.

Bagaimana bila Anda biasa membelinya di pasar tradisional?

Secara umum, daging sapi terdiri dari otot, jaringan ikat, lemak dan juga tulang. Daging bagian otot mengandung 75% air, 20% protein dan juga 5% lemak, sisanya adalah karbohidrat dan mineral.

Sedangkan kandungan lemak ekstra lebih banyak ditemukan di area dekat tulang. Artinya, Anda harus menghindari daging di dekat area tulang untuk memilih yang rendah kandungan lemaknya.

Bagian daging sapi yang rendah kandungan lemaknya di antaranya:

  • Daging punuk (blade)
  • Paha depan
  • Has luar
  • Has Dalam
  • Penutup paha (topside)
  • Tanjung (punggung)
  • Gandik (silverside)
  • Daging kelapa (knuckle)
  • Daging sengkel (shank)

Tidak harus menghapal anatomi daging sapi, Anda juga bisa mengamati dan memilih daging yang tidak banyak garis-garis putihnya. Garis putih pada daging menunjukkan kandungan lemak di dalam daging, semakin banyak garis putihnya maka semakin banyak juga kandungan lemaknya.

 

Selain memilih bagian daging yang rendah lemak, Anda juga harus memperhatikan cara pengolahannya. Daging rendah lemak sebaiknya diolah dengan cara dipanggang, direbus, dikukus, atau ditumis, hindari memasaknya dengan cara menggoreng yang akan meningkatkan kandungan kalorinya. 

Manfaatkan layanan konsultasi kesehatan dengan dokter terkait kebutuhan nutrisi atau gizi. Unduh aplikasi Ai Care melalui App Store atau Play Store di ponsel Anda.

 

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

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Senin, 26 Juni 2023 | 05:26
Tags : daging merah nutrisi daging merah daging sapi

Mayo Clinic (2021). Cuts of beef: A guide to the leanest selections. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/cuts-of-beef/art-20043833  

Louisa Richards (2021). The benefits of lean meats and how to choose meats. Available from: https://www.medicalnewstoday.com/articles/lean-meat 

Cleveland Clinic (2020). Is Red Meat Bad for You?. Available from: https://health.clevelandclinic.org/is-red-meat-bad-for-you/ 

Jillian Kubala, MS< RD and Kris Gunnars, BSc (2022). 16 Delicious High Protein Foods. Available from: https://www.healthline.com/nutrition/high-protein-foods#TOC_TITLE_HDR_6 

Diabetes.co.uk (2019). Lean Meat. Available from: https://www.diabetes.co.uk/food/lean-meat.html

 

Medicine.net. Health Tip: Why Eat Lean Meats?. Available from: https://www.medicinenet.com/script/main/art.asp?articlekey=165008 

Daftar Isi

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