Cara Mengurangi Asupan Gula dari Makanan Sehari-Hari

Cara Mengurangi Asupan Gula dari Makanan Sehari-Hari
Ilustrasi makanan manis di kulkas. Credits: Freepik

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Ada banyak makanan manis dengan gula tambahan yang kita temui dalam kehidupan sehari-hari, mulai dari sereal kemasan, minuman kemasan, minuman berenergi, kue-kue, snack kemasan, permen, cokelat dan masih banyak lagi. Gula memberikan rasa manis yang menyenangkan dan energi yang cepat.

Dalam jumlah kecil, gula bisa menjadi bagian dari diet yang seimbang. Namun, mengonsumsi berlebihan dapat menyebabkan berbagai masalah kesehatan. Ketahui bagaimana cara mengurangi asupan gula dari makanan sehari-hari agar tubuh tetap sehat.

 

Rekomendasi Gula Harian

American Heart Association (AHA) memberikan rekomendasi konsumsi gula tambahan berdasarkan jenis kelamin sebagai berikut:

  • Pria sebaiknya mengonsumsi tidak lebih dari 9 sendok teh (36 gram) gula tambahan per hari
  • Wanita sebaiknya mengonsumsi tidak lebih dari 6 sendok teh (25 gram) gula tambahan per hari

Batasan ini direkomendasikan untuk membantu mengurangi risiko penyakit yang berkaitan dengan konsumsi gula berlebihan, seperti diabetes tipe 2, obesitas, dan penyakit jantung.

Baca Juga: 6 Pilihan Buah Rendah Gula yang Aman untuk Diet

 

Cara Mengurangi Asupan Gula dari Makanan Sehari-Hari

Sudah terbiasa makan makanan dengan gula tambahan, bagaimana cara menguranginya? Berikut adalah beberapa cara untuk mengurangi asupan gula dari minggu ke minggu yang aman untuk tubuh.

Minggu pertama

Di minggu pertama, Anda perlu menyusun strategi dan membersihkan rumah dari produk-produk yang tinggi gula tambahan. Pahami bahwa gula bersifat adiktif. Makin banyak gula yang Anda konsumsi, makin besar pula keinginan untuk mengonsumsinya lagi dan lagi.

Pelajari istilah gula yang digunakan pada label makanan. Waspadai istilah seperti tebu, sirup, nektar dan istilah yang berakhiran -osa (seperti glukosa atau fruktosa), agave, dan konsentrat jus buah yang berarti sama dengan gula tambahan. Saat makan di luar hindari makanan yang dilapisi gula, dicelupkan madu, lengket atau menggunakan saus BBQ yang manis.

Langkah selanjutnya periksa label kemasan pada makanan yang Anda simpan. Buang makanan dan minuman kemasan yang tinggi kandungan gula, gantikan dengan camilan yang rendah gula atau memiliki gula alami seperti buah-buahan segar.

Baca Juga: Tiga Penyebab Gula Darah Melonjak di Pagi Hari

Minggu kedua

Minggu kedua adalah tentang melatih kembali selera dan melakukan pengurangan gula bertahap. Mulailah mengurangi jumlah gula dalam makanan dan minuman yang biasa dikonsumsi. Misalnya jika Anda biasanya menambahkan dua sendok teh gula ke dalam minuman, kurangilah menjadi satu setengah sendok teh.

Secara bertahap kurangi lagi menjadi satu sendok teh hingga setengah sendok teh. Perubahan ini dapat menurunkan selera manis Anda dalam waktu dua minggu.

Kombinasikan makanan atau minuman tanpa tambahan gula dengan versi yang manis. Ini juga dapat membantu mengurangi asupan gula secara bertahap sambil tetap menikmati rasa yang Anda sukai.

Selama seminggu penuh, usahakan untuk mengonsumsi air putih sebagai minuman utama. Langkah ini juga penting dalam membantu mengurangi asupan gula dari minuman yang dikonsumsi sehari-hari.

Minggu ketiga

Setelah dua minggu berusaha mengurangi gula, tubuh akan lebih sadar dan beradaptasi dengan makanan dan minuman yang tidak terlalu manis. Saat ini, tambahkan lemak baik ke dalam makanan Anda untuk membantu mengurangi keinginan makan manis. Lemak sehat membantu memblok reseptor di otak yang merangsang keinginan untuk makan makanan manis.

Di minggu ini usahakan untuk makan teratur di waktu yang sama setiap hari. Ini membantu tubuh menghindari rasa lapar yang tidak terduga dan mencegah Anda tergoda oleh makanan manis.

 

Menghentikan kebiasaan mengonsumsi makanan manis bisa menjadi tantangan bagi beberapa orang. Saat merasa kesulitan, ini menjadi waktu yang tepat untuk mencari pertolongan dokter atau ahli gizi. Mereka dapat membantu Anda mengatasi kesulitan berhenti dari kecanduan makanan manis dan merekomendasikan pola makan yang lebih sehat.

Anda juga bisa memanfaatkan layanan konsultasi kesehatan bersama dokter kami melalui aplikasi Ai Care yang bisa diunduh di App Store atau Play Store.

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Jumat, 7 Juni 2024 | 04:24
Tags : Makanan manis pemanis buatan gula gula tambahan

Jacqueline Andriakos (2022). How To Eliminate Sugar From Your Diet in 21 Days. Available from: https://www.health.com/nutrition/slash-sugar-challenge 

Jillian Kubala, MS, RD (2022). 11 Reasons Why Too Much Sugar Is Bad for You. Available from: https://www.healthline.com/nutrition/too-much-sugar 

Locke Hughes (2024). How Does Too Much Sugar Affect Your Body?. Available from: https://www.webmd.com/diabetes/features/how-sugar-affects-your-body 

American Heart Association (2024). How Much Sugar Is Too Much?. Available from: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much 

Anna Schaefer and Kareem Yasin (2023). Experts Agree: Sugar Might Be as Addictive as Cocaine. Available from: https://www.healthline.com/health/food-nutrition/experts-is-sugar-addictive-drug 

WebMD (2023). What to Know About Different Types of and Names for Sugar. Available from: https://www.webmd.com/diet/what-to-know-about-different-types-names-sugar 

Cleveland Clinic (2023). How To Break Your Sugar Addiction. Available from: https://health.clevelandclinic.org/how-to-stop-sugar-cravings 

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      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.partials.article-popular:11
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Hints
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      Backtrace
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      Backtrace
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        #12025-04-15 05:37:02GET/self-help/cara-mengurangi-asupan-gula-dari-makanan-sehari-hari1113385