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Kandungan Nutrisi Udang, Manfaat dan Risikonya bagi Kesehatan

Kandungan Nutrisi Udang, Manfaat dan Risikonya bagi Kesehatan
Ilustrasi udang. | Credit: Freepik

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Bagikan :


Udang merupakan salah satu makanan laut yang banyak digemari anak-anak hingga dewasa. Masing-masing jenis udang memiliki cita rasa yang khas dan menggugah selera makan. Udang juga kaya protein yang baik untuk memenuhi kebutuhan nutrisi tubuh. Namun udang juga memiliki sejumlah risiko jika dikonsumsi berlebihan.

 

Kandungan Nutrisi Udang

Udang dikenal memiliki kalori rendah dan kaya nutrisi sehingga sering dipilih menjadi protein utama untuk diet, terutama jika Anda menjalani diet Mediterania atau pescatarian. Udang juga sering menjadi pilihan sumber protein bagi Anda yang sedang menurunkan berat badan. 

Dilansir dari Healthline, berikut ini kandungan nutrisi pada 3 ons udang atau sekitar 85 gram udang matang:

  • Kalori: 84.2
  • Protein: 20,4 gram
  • Besi: 0,433mg
  • Fosfor: 201 mg
  • Kalium: 220 mg
  • Seng: 1,39 mg
  • Magnesium: 33,2 mg
  • Natrium: 94,4 mg

Selain kandungan di atas, udang juga mengandung beberapa nutrisi penting seperti yodium, selenium dan asam lemak omega-3. Yodium diperlukan untuk pembentukan hormon dan mencegah terjadinya penyakit gondok. Kandungan lainnya seperti selenium membantu meningkatkan kekebalan tubuh dan membantu metabolisme tubuh. 

Pada beberapa jenis masakan, Anda dapat mengonsumsinya secara mentah. Namun para ahli menganjurkan untuk makan udang dalam keadaan matang guna mencegah keracunan. 

 

Baca Juga: Makanan Ini Tinggi Kandungan Lemaknya, Tapi Menyehatkan

 

Manfaat Mengonsumsi Udang

Mengonsumsi udang memiliki beberapa manfaat bagi kesehatan, di antaranya:

Kaya akan nutrisi

Udang memiliki kandungan makronutrien karbohidrat, lemak dan protein. Udang mengandung protein tinggi, rendah karobihdrat dan sangat sedikit lemak. Dalam penyajian 3 ons udang mengandung 17 gram protein dan kurang dari 1 gram karbohidrat dan lemak. Bagi Anda yang membutuhkan protein untuk pembentukan otot dan mengurangi lemak, pilihan protein dari makanan laut seperti udang bisa menjadi pilihan.

Mengandung mineral dan vitamin penting

Udang juga mengandung berbagai mineral dan vitamin seperti magnesium, potasium, fosfor, dan kalsium. Penangkapan udang pada musim tertantu dapat memengaruhi perbedaan nutrisi yang terkandung pada udang, namun rata-rata udang mengandung jumlah kalsium yang stabil. Selain itu udang juga mengandung banyak vitamin sehat seperti B1, B2. dan B3.

Membantu menurunkan berat badan

Dilansir dari WebMD, udang yang mengandung karbohidrat rendah dan protein tinggi bisa menjadi pilihan dalam menu diet untuk menurunkan berat badan. Selain tinggi protein, undang juga mengandung vitamin D dan zat besi yang bisa meningkatkan produksi hormon leptin untuk menekan nafsu makan. 

Baik untuk kesehatan jantung

Udang dikenal mengandung antioksidan astaxanthin yang diketahui dapat membantu pencegahan penyakit diabetes, kolesterol dan penyakit jantung lainnya. Dilansir dari laman Health, udang memiliki astaxanthin paling tinggi di kelompok crustacea. Jenis antioksidan ini telah terbukti sangat efektif melawan stres oksidatif, yaitu kerusakan sel yang dapat menyebabkan berbagai kondisi penyakit

 

Baca Juga: Sudah Tahu Belum Manfaat Ubi Untuk Kesehatan Tubuh?

 

Risiko Mengonsumsi Udang

Di balik berbagai manfaatnya, mengonsumsi udang juga memiliki risiko tersendiri. Beberapa risiko mengonsumsi udang antara lain dapat memicu alergi dan mengandung kontaminan seperti merkuri. Udang juga mengandung parasit yang dapat berbahaya dan menyebabkan keracunan jika dikonsumsi mentah. Untuk itu sebaiknya pilih udang yang segar, bersih dan masak udang hingga matang.

 

Mengonsumsi udang merupakan salah satu cara untuk memenuhi kebutuhan variasi protein dan gizi sehari-hari. Untuk mendapatkan informasi mengenai gizi yang dibutuhkan sehari-hari, Anda bisa berkonsultasi dengan ahli gizi atau nutrisionis. Selain itu Anda juga bisa memanfaatkan fitur konsultasi pada aplikasi Ai Care yang dapat diunduh di ponsel. 

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

 

Writer : Ratih AI Care
Editor :
  • dr. Monica Salim
Last Updated : Jumat, 19 April 2024 | 08:12
Tags : Makanan nutrisi udang

Elliot, B. (2023). Is Shrimp Healthy? Nutrition, Calories, and More. Available from: https://www.healthline.com/nutrition/is-shrimp-healthy

Sass, C. (2022). Eating Shrimp: Health Benefits, Nutritional Data, and Warnings. Available from: https://www.health.com/nutrition/calories-in-shrimp

Sheikh, Z. (2023). Health Benefits of Shrimp. Available from: https://www.webmd.com/food-recipes/shrimp-health-benefits

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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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