Cara Menaikkan Berat Badan Dengan Sehat dan Aman

Cara Menaikkan Berat Badan Dengan Sehat dan Aman

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Persoalan berat badan tak pernah lepas dari kehidupan sehari-hari, baik itu masalah berat badan berlebih atau berat badan kurang. Berat badan kurang adalah ketika indeks massa tubuh seseorang berada di bawah 18,5 kg/m2, sedangkan angka normal seharusnya di antara 18,5 kg/m2 - 24,9 kg/m2.

Penyebab berat badan kurang

Selama ini berat badan berlebih selalu menjadi sorotan dibandingkan dengan isu berat badan kurang, padahal masalah berat badan kurang juga penting. Berat badan kurang tak selalu dilatarbelakangi riwayat genetik, seperti dilansir Healthline ada beberapa penyakit yang dapat menyebabkan penurunan berat badan yang tidak normal, seperti:

  • Gangguan mental 

Anorexia nervosa adalah bentuk gangguan mental serius yang ditunjukkan lewat kebiasaan memuntahkan kembali semua makanan yang telah dimakan. Rasa kenyang diperoleh, namun karena semua makanan dimuntahkan kembali, tidak ada nutrisi yang masuk ke dalam tubuh.

  • Penyakit kelenjar tiroid 

Penyakit hipertiroidisme atau kelebihan hormon tiroid dapat menyebabkan peningkatan metabolisme, sehingga menyebabkan penurunan berat badan drastis yang tidak sehat.

  • Penyakit celiac, merupakan intoleransi terhadap gluten yang cenderung dapat memicu berat badan kurang.
  • Penyakit diabetes khususnya diabetes tipe 1 dapat menyebabkan berat badan kurang
  • Kanker, sel kanker kerap menyerap semua nutrisi tubuh untuk tumbuh, dan inilah mengapa sebagian besar penderita kanker mengalami berat badan kurang
  • Infeksi, beberapa infeksi tertentu menyebabkan pasien kehilangan berat badan, misalnya infeksi parasit, TB atau HIV/AIDS.

Cara meningkatkan berat badan

Jika memang Anda mengalami berat badan kurang dan ingin menaikkannya sampai di level normal, lakukanlah dengan cara yang sehat. Mengonsumsi makanan tanpa kontrol tidak akan menaikkan berat badan namun hanya akan meningkatkan resiko penyakit diabetes tipe 2, penyakit jantung, atau gangguan kesehatan lain yang berhubungan dengan obesitas. Dilansir Medical News Today, ada beberapa makanan bernutrisi yang disarankan untuk dikonsumsi apabila Anda ingin menaikkan berat badan dengan cara sehat.

Susu

Susu menawarkan kandungan lemak, karbohidrat, protein, kalsium dan vitamin lain yang baik untuk membangun otot tubuh. Diiringi dengan latihan otot secara rutin, tak hanya berat badan saja yang bertambah, penampilan Anda tentu akan semakin menarik.

Nasi 

Jangan lewatkan asupan karbohidrat yang bisa diperoleh dari nasi. Padukan protein, sayuran dan 158 gram nasi setiap porsi makan agar berat badan naik dengan efektif.

Daging merah

Mengonsumsi daging merah tak hanya baik untuk perkembangan otot namun juga menaikkan berat badan. Pilih bagian daging yang tidak berlemak agar Anda tetap sehat.

Kacang-kacangan

Menggantikan camilan Anda dengan kacang-kacangan sepertinya bukan ide yang buruk.

Makanan mengandung pati

Tambahkan makanan mengandung pati untuk membantu memaksimalkan pertumbuhan otot dan menaikkan berat badan. Contoh makanan mengandung pati misalnya: kentang, jagung, labu, oat, ketela, pasta, sereal

Selain mengandung kalori, pati juga menyediakan energi dari glukosa yang terbentuk.

Buah yang dikeringkan

Salah satu camilan yang bisa Anda tambahkan ke dalam menu Anda adalah buah yang dikeringkan. Tingginya kandungan kalorinya akan membantu Anda menaikkan berat badan.

Jangan lupa konsultasikan kondisi Anda dengan dokter agar dokter bisa membantu memaksimalkan usaha Anda.

Writer : Agatha Writer
Editor :
  • dr Hanifa Rahma
Last Updated : Jumat, 14 April 2023 | 10:55
Tags : Berat Badan kesehatan indeks massa tubuh kebugaran

 

Gunnars, K (2018). How to Gain Weight Fast and Safely. Healthline. Available from: https://www.healthline.com/nutrition/how-to-gain-weight

 

Fletcher, J (2020). How do you gain weight quickly and safely? Medical News Today. Available from: https://www.medicalnewstoday.com/articles/321518

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Request history8.1.29PHP Version821msRequest Duration6MBMemory UsageGET {category}/{slug}Route
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