Tips Mudah Mengonsumsi Sayur saat Sarapan

Tips Mudah Mengonsumsi Sayur saat Sarapan

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Sayur adalah bahan makanan yang penting untuk dikonsumsi setiap hari. Mengonsumsi sayur setiap hari dapat membantu melancarkan sistem pencernaan, melindungi tubuh dari berbagai penyakit dan menjaga berat badan dari obesitas. Namun bagi sebagian orang, tidak mudah untuk mengonsumsi sayur terutama saat sarapan.

 

Manfaat mengonsumsi sayur di saat sarapan

Sayur mengandung serat yang baik bagi pencernaan. Mengonsumsi sayur di pagi hari dapat membuat Anda kenyang lebih lama sehingga mengurangi keinginan untuk mengambil camilan yang tidak sehat. Selain itu makan sayur di pagi hari juga membuat tubuh lebih segar sehingga membuat Anda lebih berenergi dan tidak lemas.

Dilansir dari laman Kementerian Kesehatan, dalam sehari Anda perlu mengonsumsi sayur sebanyak 250 gram. Agar lebih mudah unuk memenuhi kebutuhan sayur harian, Anda bisa membagi porsi makan sayur saat sarapan, makan siang dan makan malam.

 

Tips mudah mengonsumsi sayur saat sarapan

Tak banyak orang yang memilih menu sayur sebagai menu sarapan. Padahal dengan cara ini Anda bisa lebih mudah memenuhi kebutuhan sayur harian. Dilansir dari laman LIvestrong, berikut ini beberapa cara yang bisa Anda gunakan agar lebih mudah untuk makan sayur saat sarapan:

1. Konsumsi salad sayur sebagai menu sarapan

Salah satu menu yang paling mudah agar Anda bisa mengonsumsi sayur adalah dengan membuat menu salad sayur. Campurkan potongan sayur kesukaan Anda seperti daun selada, tomat, wortel, timun, atau kubis dalam salad. Semakin bervariasi jenis sayur yang Anda konsumsi semakin baik. Tambahkan dressing salad kesukaan Anda agar Anda semakin semangat untuk sarapan.

2. Buat smoothie sayur

Cara lain agar Anda bisa mengonsumsi sayur saat sarapan adalah dengan mengolah sayur menjadi smoothie sayur. Meskipun Anda tetap dapat mendapatkan manfaat sayur dari smoothie sayur, namun smoothie sayur kadang memberikan rasa langu atau sengir. Untuk mengatasinya, Anda bisa menambahkan susu, yogurt atau perasan jeruk untuk membuat smoothie sayur menjadi lebih menyegarkan.

3. Tambahkan protein

Untuk membuat salad sayur semakin lezat dan menggugah cita rasa, Anda bisa menambahkan protein seperti telur rebus, potongan dada ayam, udang, keju atau ikan salmon pada salad sayur Anda. Selain memiliki rasa yang enak, protein juga baik untuk sumber energi di pagi hari.

4. Gunakan sebagai camilan

Anda juga bisa menggunakan sayur sebagai bahan camilan sehat atau untuk bekal ke kantor. Beberapa pilihan sayuran sehat sebagai camilan di antaranya rebusan potongan wortel, brokoli dan kentang yang dikukus. Selain direbus, Anda juga bisa menumisnya dengan butter atau minyak zaitun untuk menambah cita rasa camilan Anda.

 

Tak mudah untuk membiasakan diri makan sayur terutama di pagi hari. Dengan membuat olahan sayur menjadi lebih lezat, maka Anda dapat memenuhi kebutuhan sayur harian dengan mudah.

 

Writer: Ratih

Edited by: dr. Anita Larasati Priyono

Last Updated: 29-July-2021

 

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Tags : nutrisi

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