Sarapan, Kebiasaan Baik yang Mudah dan Sehat

Saya pernah (cukup sering) enggan sarapan di pagi hari dengan alasan tidak sempat dan perut belum ingin makan. Saya pun berangkat ke kantor tanpa sarapan. Pukul 9.00 perut sudah mulai keroncongan, kepala agak pusing dan konsentrasi berkurang. Akhirnya karena tidak tahan, saya segera membeli makanan di kantin kantor, berisi sepiring nasi komplit dengan beberapa lauk. Bisa dibilang porsi besar. Setengah jam kemudian saat saya merasa sangat mengantuk dan tidak bisa bekerja.

Apa yang salah dengan gaya sarapan saya?

Pahami Pentingnya Sarapan

Sarapan adalah kegiatan makan dan minum yang dilakukan pagi hari sebelum pukul 09.00 untuk memenuhi 15%-30% kebutuhan gizi harian. Yang paling utama adalah menanamkan pola pikir bahwa sarapan itu sangat penting. Pagi hari, kadar gula darah dalam tubuh menurun. Tubuh perlu segera asupan kalori untuk dapat memompa darah ke otak dan melakukan berbagai fungsi metabolisme tubuh. Kalori diperoleh dari sarapan.

Kebiasaan sarapan akan mewujudkan gizi seimbang menuju hidup sehat, aktif dan cerdas. Bagi anak sekolah, sarapan dapat meningkatkan kemampuan belajar dan menjaga stamina. Sarapan juga terbukti berperan dalam mencegah kegemukan dan hiperkolesterol.

 

Porsi Sarapan Sehat

Seperti disebutkan sebelumnya, sarapan hanya membutuhkan 15%-30% dari kecukupan gizi harian. Jika kebutuhan gizi harian berkisar antara 1500-2200 kalori, maka sarapan hanya sebanyak 300-500 kalori. Jumlah ini dapat dicukupi dengan porsi makan yang tidak terlalu banyak. Misalnya setangkup roti selai, semangkuk sereal dan susu, setengah gelas nasi beserta lauk dan sayur, atau 2 tongkol jagung rebus ditambah jus

Kelebihan porsi sarapan, ditambah dengan menu sarapan yang terlalu manis akan membuat gula darah meningkat secara mendadak dan menyebabkan mengantuk.

Sarapan tidak harus nasi

Pilihan menu sarapan sebaiknya bersifat essensial, walaupun sedikit namun memenuhi 45 jenis zat gizi. Namun untuk lebih mudah dalam memilih menu, cukupla diingat bahwa sarapan terdiri dari sumber karbohidrat, protein, sedikit vitamin dan mineral.

Masyarakat Indonesia masih sangat tergantung pada nasi sebagai sumber karbohidrat. Pola pikir ini harus diubah. Bahwa sumber karbohidrat untuk sarapan tidak harus nasi. Jika mengingat pada kebiasaan dahulu penduduk asli Indonesia, sumber karbohidrat orang Indonesia Timur adalah sagu, orang Madura biasa memakan jagung, dan banyak daerah mengkonsumsi umbi-umbian. Keanekaragaman sumber makanan akan sangat menolong substitusi sumber gizi yang tidak hanya bisa diperoleh dari satu jenis sumber makanan saja. Perlu diingat juga kita membutuhkan asupan trace element atau mineral yang hanya dibutuhkan dalam jumlah kecil namun jika diabaikan akan berakibat fatal. Mineral banyak diperoleh dalam aneka kacang-kacangan.

Sereal gandum adalah salah satu sumber karbohidrat yang baik.

Sereal adalah menu sarapan yang tepat karena bersifat mengenyangkan dan memperlamban timbulnya rasa lapar sehingga. Hal ini bisa dijelaskan dengan teori bahwa pencernaan membutuhkan waktu yang cukup lama untuk dapat mencerna dan menyerap serah. Serat dalam sereal juga bermanfaat untuk menekan kolesterol dalam usus dan menekan kelebihan lemak dalam darah.

Salah satu jenis sereal adalah gandum, yaitu tanaman dari suku padi-padian. Gandum kaya akan karbohidrat, serat dan vitamin E. Gandum memiliki lebih sedikit lemak dan kolesterol jahat dibandingkan jenis sereal yang lain.

Sempatkan Sarapan

Sebagian orang merasa enggan sarapan pagi karena perut masih belum siap menerima makanan. Selain itu sarapan seringkali dilakukan dalam situasi terburu-buru segera berangkat kerja. Banyak orangtua yang kesulitan membiasakan anak-anaknya untuk sarapan karena beberapa alasan, yaitu sulit bangun pagi, sulit mengajak anaknya sarapan, sulit menghabiskan makanan, dan suasana terburu-buru yang menyebabkan anak tidak nafsu makan.

Kesalahan yang sering terjadi adalah tidak menyempatkan diri untuk sarapan. Sesibuk apapun, seharusnya kita sarapan. Jika kita sibuk, ada beberapa cara agar sarapan dapat dilakukan dengan mudah dan cepat :

Memasak makanan dalam jumlah besar untuk persediaan 2-3 hari. Banyak menu makanan yang bisa diadaptasi menjadi menu sarapan praktis dan cepat serta bisa disimpan dalam beberapa hari, misalnya perkedel kentang, nasi dengan sambal goreng teri, kroket kentang, tempe orek dan lain sebagainya.
Memilih makanan praktis seperti jagung rebus, ubi kukus, kentang goreng, talas kukus, roti, atau sereal dengan susu. Untuk tambahan gizi anda tinggal menambahkan telur ceplok, buah atau jus.
Pada daerah perkotaan atau perumahan, biasanya telah ada pendagang makanan yang menyediakan menu sarapan seperti bubur ayam, nasi uduk, lontong sayur dan nasi pecel. Jika anda berniat membeli makanan untuk sarapan, siapkan waktu lebih pagi agar bisa pergi ke warung atau kantin.

Pekan Sarapan Nasional

Tahun ini adalah tahun pertama perayaan Pekan Sarapan Nasional I (PESAN I) telah dilaksanakan pada tanggal 14-20 Februari 2013 dan selanjutnya akan dilaksanakan setiap tahun dengan tujuan utama memberikan informasi, mengajak dan mendorong masyarakat agar menerapkan perilaku sarapan sehat dan gizi seimbang dalam rangkat turut mewujudkan masyarakat yang sehat, cerdas dan produktif.

Dalam Pekan Sarapan Nasional ini ditekankan bahwa walau sesibuk apapun, sarapan harus dilakukan. Nestle menjembatani waktu yang sedikit dengan menyediakan alternatif sarapan yaitu Nestle Breakfast Cereal berupa sereal dan susu. Tentu saja dengan menvariasikan menu setiap hari dengan nasi merah, nasi putih, bubur, roti dan umbi.

Dari Pekan Sarapan Nasional diharapkan kesadaran masyarakat bahwa sarapan adalah kebiasaan baik yang mudah untuk dilakukan dan menyehatkan.

Referensi :
http://pergizi.org/index.php/berita-dan-kegiatan/22-deklarasi-pesan.html
http://pergizi.org/images/stories/downloads/materi_PESAN/materi3.pdf
https://www.sahabatnestle.co.id/Page/arsip/artikel/sereal-untuk-sarapan-si-kecil
http://www.merdeka.com/sehat/ingin-sarapan-bergizi-makan-4-jenis-sereal-ini.html


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