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Probiotik dan Prebiotik: Kenali Perbedaan dan Manfaatnya

Probiotik dan Prebiotik: Kenali Perbedaan dan Manfaatnya

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Probiotik dan prebiotik terdengar mirip jika diucapkan dan sama-sama baik untuk menjaga kesehatan pencernaan. Namun sebenarnya, pengertian dan manfaat probiotik dan prebiotik sangat berbeda. Probiotik adalah rangkaian strain bakteri baik bagi kesehatan, sedangkan prebiotik adalah serat yang tidak bisa dicerna oleh tubuh. Apa sebenarnya probiotik dan prebiotik dan manfaatnya bagi pencernaan tubuh? Simak ulasannya berikut ini.

 

Perbedaan probiotik dan prebiotik

1. Probiotik

Dilansir dari laman Cleveland Clinic, probiotik adalah kombinasi bakteri baik dan ragi yang hidup dalam tubuh Anda. Probiotik dapat ditemukan dalam usus manusia, rongga mulut, saluran kemih, paru-paru dan kulit.

Dalam usus probiotik membantu melindungi Anda dari bakteri jahat dan menjaga sistem pencernaan agar berfungsi dengan benar. Probiotik juga membantu usus Anda untuk menyerap nutrisi dan mengurangi risiko berbagai infeksi. Probiotik dalam pencernaan juga membantu meningkatkan sistem kekebalan dan kesehatan secara umum.

2. Prebiotik

Jika probiotik adalah rangkaian bakteri dan ragi yang baik bagi sistem pencernaan, maka prebiotik adalah berbagai makanan nabati yang tidak dapat dicerna oleh tubuh dan membantu memberi makanan bakteri probiotik. Sistem pencernaan manusia tidak memiliki enzim yang bertugas untuk memecah makanan ini sehingga makanan ini langsung bergerak ke saluran pencernaan bagian bawah dan bertemu dengan probiotik.

Bagi probiotik, kehadiran makanan prebiotik membantu pertumbuhan mikroba dan membantu menyuburkan mikrobioma. Dikutip dari Very Well Fit, prebiotik membantu menghasilkan asam lemak yang penting bagi sel usus besar. Asam lemak kemudian diserap dan diedarkan oleh darah sehingga membantu mengurangi risiko terjadinya sejumlah penyakit kardiovaskular.

Prebiotik yang dikonsumsi probiotik bukan hanya menyehatkan usus namun juga membuat lingkungan pencernaan yang sehat. Prebiotik juga dipercaya dapat membantu penyerapan mineral seperti kalsium, menurunkan risiko alergi dan membantu fungsi metabolisme tubuh.

 

Makanan sumber probiotik dan prebiotik

Saat ini telah banyak beredar suplemen probiotik dan prebiotik. Namun sumber terbaik probiotik dan prebiotik bisa Anda dapatkan dalam makanan sehari-hari. Probiotik bisa Anda dapatkan pada makanan yang difermentasi dan minuman yang mengandung bakteri baik. Beberapa sumber probiotik yang baik di antaranya yogurt, kefir, tempe, miso, kimchi, dan kombucha. Makanan seperti acar dan keju juga baik sebagai sumber probiotik.

Sementara itu untuk makanan prebiotik Anda bisa mendapatkannya di sayuran, buah, dan biji-bijian. Contoh makanan yang mengandung prebiotik di antaranya apel, pisang, asparagus, sayuran hijau, tomat, kedelai, bawang putih, bawang bombai dan rumput laut.

 

Berapa banyak konsumsi probiotik dan prebiotik yang dianjurkan?

Belum ada rekomendasi resmi berapa banyak makanan, minuman atau suplemen probiotik dan prebiotik yang aman dikonsumsi setiap harinya. Namun menurut CDC, makanan probiotik dan prebiotik sebaiknya tidak dikonsumsi secara bersamaan. Beberapa efek samping jika Anda mengonsumsi probiotik dan prebiotik bersamaan di antaranya perut kembung, sembelit dan penurunan nafsu makan.

Baik probiotik dan prebiotik adalah makanan yang baik untuk menjaga kesehatan. Namun mengenai jumlah takaran yang dikonsumsi sebaiknya Anda konsultasikan dengan ahli gizi, terutama jika Anda memiliki alergi pada bahan makanan tersebut.

 

Writer: Ratih

Edited by: dr. Nadya Hambali

Last updated: 03-August-2021

Tags : probiotik prebiotik

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