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  • Risiko Menambahkan Saus Mayonnaise Dalam Makanan Anda

Risiko Menambahkan Saus Mayonnaise Dalam Makanan Anda

Risiko Menambahkan Saus Mayonnaise Dalam Makanan Anda
Credits: Freepik

Daftar Isi

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Mayonnaise menjadi saus yang lebih populer di Indonesia dewasa ini. Terbuat dari telur, minyak dan juga asam seperti cuka, saus yang sering disebut mayo ini memiliki cita rasa unik yang disukai berbagai usia, dewasa hingga anak-anak. Mulai buah potong segar, kentang goreng, roti, aneka makanan yang digoreng cocok dinikmati dengan saus mayo.

Tetapi, makan makanan dengan saus mayo setiap hari bisa jadi tidak sehat, lho. Ketahui risiko menambahkan saus mayo ke dalam makanan Anda sehari-hari.

 

Kandungan Nutrisi Saus Mayo

Dalam setiap 14 gram (1 sendok makan) saus mayo terkandung nutrisi sebagai berikut:

  • 94 kalori
  • 10 gram lemak
  • 5,8 mg kolesterol
  • 88 mg natrium
  • 0,1 gram karbohidrat
  • 0,1 gram gula
  • 1,1 mg kalsium
  • 2,8 mg kalium

 

Baca Juga: Selain Digoreng, Begini Cara Masak Ikan yang Sehat

 

Risiko Kesehatan Mengonsumsi Saus Mayo

Makanan yang tinggi kandungan lemak sering diasumsikan sebagai makanan yang tidak sehat. Demikian pula dengan saus mayo yang sebagian besar terdiri dari lemak dan tinggi kandungan kalorinya.

Makanan yang tinggi kandungan lemak sering dianggap tidak sehat karena lemak adalah nutrisi yang mengandung lebih banyak kalori dibandingkan dengan protein dan karbohidrat. Setiap gram lemak mengandung sekitar 9 kalori, sementara protein dan karbohidrat hanya mengandung sekitar 4 kalori per gram. Mengonsumsi makanan yang tinggi kalori berpotensi menyebabkan peningkatan berat badan jika tidak diimbangi dengan aktivitas fisik.

Saus mayo sebagian besar terdiri dari minyak dan kuning telur, yang keduanya mengandung lemak. Sehingga mengonsumsi saus mayo berlebihan dapat menyumbang asupan kalori yang tinggi serta lemak jenuh yang dikaitkan dengan peningkatan risiko penyakit jantung, diabetes tipe 2 dan kondisi kesehatan lainnya.

Selain itu, dalam pembuatan saus mayo salah satu bahan emulsinya adalah kuning telur mentah yang berisiko terkontaminasi bakteri. Telur mentah mengandung bakteri potensial, terutama Salmonella, yang dapat menyebabkan keracunan makanan jika tidak diolah dengan benar. Keracunan makanan dari telur mentah atau kurang matang dapat menyebabkan gejala seperti diare, muntah, demam, dan gejala gastrointestinal lainnya.

 

Baca Juga: 5 Risiko Kesehatan Penggemar "Nasi Minyak"

 

Tips Saus Mayo yang Lebih Sehat

Banyak ahli nutrisi merekomendasikan pembuatan saus mayo rumahan untuk dapat tetap menikmati saus mayo yang lebih sehat. Anda bisa mengikuti beberapa langkah dalam pembuatan saus mayo yang sehat sebagai berikut:

  • Menggunakan telur segar yang memiliki risiko lebih rendah terkontaminasi bakteri
  • Menggunakan telur yang telah melewati proses pasteurisasi sehingga menghilangkan bakteri patogen berbahaya
  • Menggunakan minyak sehat yang kaya akan asam lemak tak jenuh tunggal dan tak jenuh ganda, misalnya seperti minyak biji rami (flaxseed oil), minyak zaitun, minyak wijen, minyak alpukat dan minyak sunflower.
  • Dengan menggunakan minyak sehat ini, Anda dapat menciptakan mayo yang lezat dengan manfaat kesehatan yang lebih baik.

Penting juga untuk mengonsumsi saus mayo secara sewajarnya dan dalam porsi yang tepat karena meskipun menggunakan minyak sehat, mayo tetap mengandung kalori dan lemak tinggi. Perhatikan pula porsi dan asupan makanan secara keseluruhan untuk menjaga keseimbangan diet yang sehat.

 

Ingin tahu lebih banyak tentang pola makan sehat? Anda bisa memanfaatkan layanan konsultasi kesehatan dengan mengunduh aplikasi Ai Care 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. Monica Salim
Last Updated : Jumat, 21 Juli 2023 | 05:09
Tags : nutrisi Makanan Sehat mayonnaise

World Cancer Research Fund. Avoid High-Calorie Foods and Drinks. Available from: https://www.wcrf-uk.org/preventing-cancer/our-cancer-prevention-recommendations/avoid-high-calorie-foods/ 

Laura Dolson (2022). Is Mayonnaise Good or Bad for You?. Available from: https://www.verywellfit.com/mayonnaise-good-or-bad-2242232 

Siddhi Camila Lama, MS, PhD, CNC, CPT (2019). How Unhealthy Is Mayonnaise?. Available from: https://www.livestrong.com/article/440204-how-unhealthy-is-mayonnaise/ 

Better Health Channel. Food safety and eggs. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/food-safety-eggs 

Cecilia Snyder, MS, RD (2021). Is Chicken Salad Healthy? Ingredients, Health Effects, Tips. Available from: https://www.healthline.com/nutrition/is-chicken-salad-healthy 

Nutrition Value. Mayonnaise, regular. Available from: https://www.nutritionvalue.org/Mayonnaise%2C_regular_83107000_nutritional_value.html 

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