pedoman gizi seimbang
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PEDOMAN GIZI SEIMBANG
Agil Dhiemitra Aulia Dewi, S.Gz
STIKES A. YANI YOGYAKARTA
2015
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a!alah "e!ehata# !aat i#i...
• e#i#g"at#$a a#g"a "ematia# %ra#g&ewa!a "are#a 'e#$a"it &ege#erati()*a#tu#g, hi'erte#!i, &ia+ete!, &!+
• -%la hi&u' ti&a" !ehat
• Ri!i"% ti&a" ha#$a la#*ut u!ia but also
u!ia mu&a )e"!e"uti( mu&a,
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De/#i!i gizi !eim+a#g
• KFI Indonesia
Gizi !eim+a#g a&alah !u!u#a# ma"a#a# !eharihari $a#gme#ga#&u#g zat zat gizi &alam *e#i! &a# *umlah $a#g
!e!uai &e#ga# "e+utuha# tu+uh, &e#ga#mem'erhati"a# 'ri#!i' "ea#e"aragama# atau aria!ima"a#a#, a"tiita! /!i", "e+er!iha#, &a# +erat +a&a#
)33i&eal.
• UU No. 36 tahun 200
4Gizi !eim+a#g a&alah a!u'a# gizi !e!uai "e+utuha#!e!e%ra#g u#tu" me#egah re!i"% gizi le+ih &a# gizi
"ura#g
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Tu*ua# 'e&%ma# gizi!eim+a#g
• -%la hi&u' !ehat me#egah'e#$a"it ti&a" me#ular
-GS -%la 6i&u'Sehat
3e+a#Ga#&a
a!alahGizi
e#gha&a'i
ewu*u&"a#
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K%#!e' &a!ar gizi !eim+a#g
GI7I SEI3ANG
*e#i! &a# *umlah
$a#g !e!uai&e#ga#
"e+utuha#
tu+uh.
!u!u#a#ma"a#a#
!eharihari
me#ga#&u#g zatzat
gizi
-erila"u hi&u'+er!ih &a#
!ehat)a"tiita!
/!i"
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-er"em+a#ga# gizi !eim+a#g&i +er+agai #egara
1850 9 !ehat 5 !em'ur#a:)9S5S a&%'!i &ari 3a!i ;%ur: &iAmeri"a Seri"at %leh &r. -urwa&i S%e&arm% )3a'a" Gizi
I#&%#e!ia
1880a# Nutriti%# Gui&e (%r 3ala#e Diet )<SA -e&%ma#Gizi Seim+a#g )-GS )I#&%#e!ia
1882 )K%#(ere#!i -a#ga# Se&u#ia &i R%ma=Ge#ewa ;AOmem+aha! +e+a# gizi ga#&a &i #egara +er"em+a#g ,
me#eta'"a# 3a!i ;%ur Nutriti%# Gui&e (%r 3ala#e Diet
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1885 "e+i*a"a# ;AO &itera'"a# I#&%#e!ia &alam "e+i*a"a# Re'elita >tahu# 1885 !e+agai -GS &a# me#*a&i +agia# &ari 'r%gram 'er+ai"a# gizi
)l%g% ? ti#g"at tum'e#g zat te#aga, 'e#gatur, &a# 'em+a#gu#
Kura#g &i!%!ial"a#, -GS )1? -<GS +aru re!mi &iterimama!$ara"at &e#ga# a&a#$a <#&a#g<#&a#g Ke!ehata# N%.
?@ tahu# 2008
)e"!'li!i!t Gizi Seim+a#g &alam 'r%gram 'er+ai"a# gizi
2002 Rei!i "%m'%!i!i 'irami&atum'e#g -<GS me#*a&i 9 ti#g"at) !um+er te#aga"ar+%hi&rat, !a$ur = +uah, !um+er 'r%tei# hewa#i =
#a+ati, g%l%#ga# lema" = mi#$a"
-e&%ma# Gizi Seim+a#g
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Dulu....
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Se"ara#g .....
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-ri#!i' -e&%ma# Gizi
Seim+a#g
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@ -ri#!i' -GS $a#g +er!i(atu#ier!al
• em+ia!a"a# K%#!um!i 3era#e"aRagam a"a#a#
• emerhati"a# &a# em'ertaha#"a#
3erat 3a&a# I&eal• e#gatur -%r!i a"a#a#
• e#*aga Keama#a# a"a#a#
• Khu!u! u#tu" Kel%m'%" a!$ara"at&e#ga# a!alah Gizi Terte#tu
• -GS Si(at#$a S'e!i/" atau Khu!u!
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em+ia!a"a# K%#!um!i3era#e"a Ragam a"a#a#
A#e"a ragam ma"a#a# me#$um+a#g zat gizi $a#g!ali#g mele#g"a'i
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Ce#i! &a#
*umlah zatgizi $a#gter"a#&u#g+er+e&a+e&a
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emerhati"a# &a#em'ertaha#"a# 3erat 3a&a# I&eal
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e#gatur -%r!i a"a#a#
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e#*aga Keama#a# a"a#a#
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%#t&...e#*aga Keama#a# -a#ga#
• a"a#a# &ima!a" mata#g )!uhu "uma#mati
• e#*aga ma"a#a# &ari "%#tami#a!i )&itutu'
•a"a#a# &i!im'a# &alam !uhu &i#gi# *i"a+elum a"a# &ima!a"&ima"a#
• Ti&a" me#ga#&u#g zat a&iti( )'ewar#a,'e#gawet, 'e#$e&a', &!+ $a#g
mem+aha$a"a# "e!ehata#• em+aa la+el ma"a#a#
• 3aha# ma"a#a# %rga#i" F ti&a" %rga#i"
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Khu!u! u#tu" Kel%m'%" a!$ara"at&e#ga# a!alah Gizi Terte#tu
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a #$a 'e! a au
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a #$a 'e! a auKhu!u!
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6O) 200H
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K%m'%!i!i #utri!i &alam
gizi !eim+a#g
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Ca#ga# 3egi#i $a...
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-ri#!i' e#a'ai GiziSeim+a#g &i I#&%#e!ia
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-e!a#-e!a# -GS, +aru ...
1. S$u"uri &a# #i"mati a#e"aragam ma"a#a#2. 3a#$a" ma"a# !a$ura# &a# u"u' +uah+uaha#
?. 3ia!a"a# me#g%#!um!i lau" 'au" $a#g me#ga#&u#g
'r%tei# ti#ggi
9. 3ia!a"a# me#g%#!um!i a#e"aragam ma"a#a# '%"%"5. 3ata!i "%#!um!i 'a#ga# ma#i!, a!i# &a# +erlema"
@. 3ia!a"a# Sara'a#
H. 3ia!a"a# mi#um air 'utih $a#g u"u' &a# ama#
J. 3ia!a"a# mem+aa la+el 'a&a "ema!a# 'a#ga#8. ui ta#ga# 'a"ai !a+u# &e#ga# air +er!ih me#galir
10. a"u"a# a"tiita! /!i" $a#g u"u' &a# 'ertaha#"a#
+erat +a&a# #%rmal
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1. S$u"uri &a# #i"matia#e"aragam ma"a#a#
e#g%#!um!i lima "el%m'%"'a#ga# !etia' hari atau !etia' "ali
ma"a#
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• -iri#g a"a#"u Sa*ia# Se"ali a"a#, &ima"!u&"a#!e+agai 'a#&ua# $a#g me#u#*u""a# !a*ia# ma"a#a# &a#mi#uma# 'a&a !etia' "ali ma"a# )mi!al !ara'a#, ma"a#!ia#g, ma"a# malam. >i!ual -iri#g a"a#"u i#ime#ggam+ar"a# a#*ura# ma"a# !ehat &ima#a !e'aruh)50L &ari t%tal *umlah ma"a#a# !etia' "ali ma"a#a&alah !a$ur &a# +uah &a# !e'aruh )50L lagi a&alahma"a#a# '%"%" &a# lau" 'au". -iri#g a"a#"u *ugame#ga#*ur"a# ma"a# '%r!i !a$ura# haru! le+ih +a#$a"&ari '%r!i +uah, &a# '%r!i ma"a#a# '%"%" le+ih +a#$a"&ari lau" 'au". -iri#g a"a#"u *uga me#ga#*ur"a# 'erlumi#um !etia' "ali ma"a#, +i!a !e+elum, "eti"a atau
!etelah. e!"i'u# gam+ar gela! ha#$a !atu +uah &alami!ual i#i, ti&a" +erarti +ahwa mi#um &alam !atu "alima"a# ha#$a !atu gela!, +i!a !a*a &i!e!uai"a# &e#ga#"e+utuha#, mi!al#$a !egela! !e+elum ma"a# &a# !egela!lagi !etelah ma"a#
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3a#$a" ma"a# !a$ura# &a#u"u' +uah+uaha#
• K%#!um!i u"u' turut +er'era# &alam
me#*aga "e#%rmala#
1. Te"a#a# &arah,
2. Ka&ar gula
?. K%le!ter%l &arah,
9. e#uru#"a# ri!i"% !ulit +ua#g air
+e!ar )3A3!em+elit &a# "egemu"a#.
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3ia!a"a# me#g%#!um!i lau" 'au"$a#g me#ga#&u#g 'r%tei# ti#ggi
• au" hewa#i
• au" #a+ati
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3ia!a"a# me#g%#!um!ia#e"aragam ma"a#a# '%"%"
• a"a#a# '%"%" a&alah ma"a#a#$a#g me#ga#&u#g "ar+%hi&rat,%#t%h#$a +era!, u+i, mie, r%ti, tala!,!i#g"%#g
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3ata!i "%#!um!i 'a#ga# a!i#,ma#i! &a# +erlema"
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3ia!a"a# Sara'a#
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3ia!a"a# mi#um air 'utih$a#g u"u' &a# ama#
• Ratarata 2 iter hari
• ara#$a i#um !etia' "ali ma"a#,"a'a#'u# !e+elum mera!a hau!
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3ia!a"a# mem+aa la+el 'a&a"ema!a# 'a#ga#
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ui ta#ga# 'a"ai!a+u# &e#ga# air+er!ih me#galir
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a"u"a# a"tiita! /!i" $a#g u"u'&a# 'ertaha#"a# +erat +a&a# #%rmal
33N F Ti#ggi 3a&a# 100
33I F )Ti#ggi 3a&a# 100 ) 10L ti#ggi +a&a# 100
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6arri!t 3e#e&it
• 6arri!3e#e&it ;%rmula
• 1. alulate $%ur 3R )+a!al meta+%li rate
– %me# 3R F @55 M ) 9.?5 weight i# '%u#&! M ) 9.H height i#i#he! ) 9.H age i# $ear!
– e# 3R F @@ M ) @.2? weight i# '%u#&! M ) 12.H height i#
i#he! ) @.J age i# $ear!
• 2. ulti'l$ $%ur 3R +$ the a''r%'riate atiit$ (at%r, a!(%ll%w!
– Se&e#tar$ )little %r #% eeri!e 3R 1.2
– ightl$ atie )light eeri!e!'%rt! 1? &a$!wee" 3R 1.?H5
–
%&eratel$ atie )m%&erate eeri!e!'%rt! ?5 &a$!wee" 3R 1.55
– >er$ atie )har& eeri!e!'%rt! @H &a$! a wee" 3R 1.H25
– Etra atie )er$ har& eeri!e!'%rt! = 'h$!ial *%+ %r 2trai#i#g 3R 1.8
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A#*ura# Cumlah -%r!i Seharie#urut Keu"u'a# E#ergi
Ke!u"u#an Ene$%i&Ka'o$i(
)u*'ah Po$si Bahan Ma"anan
Na!i Tem'e Dagi#g
Sa$ur 3uah Gula i#$a"
1?00 ? ? 2 2 ? 0 ?
1500 ? ? 2 ? ? 2 9
1H00 9 ? 2 ? 9 2 5
1800 9 ? 2 ? 9 2 5
2100 5 ? ? ? 9 2 @2?00 @ ? ? ? 9 2 @
2500 H ? ? ? 9 2 @
2J00 J ? ? ? 5 2 H
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• 1 ' #a!i F 100 gram
• 1 ' !a$urF 100 gram
• 1 ' +uahF 100 gram
• 1 ' tem'eF 50 gram
• 1 ' &agi#g F 50 gram
•
1 ' mi#$a" F 5 gram• 1 ' gula F 10 gram
• 1 ' !u!u F 200 ml
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-e&%ma# Gizi Seim+a#g &i
3er+agai Negara
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I#&%#e!ia )Tum'e#g GiziSeim+a#g
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<K, IRANDIA
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<SA
+he A st$a'ian G ide to ,ea'th
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+he Aust$a'ian Guide to ,ea'th-Eatin% &Aust$a'ia(
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S'a#$%l
h h i i '
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+he +h$ee Di*ensiona'Food P-$a*id &)e$*an(
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1? - & < Gi i
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1? 'e!a# -e&%ma# <mum GiziSeim+a#g
1. a"a#lah a#e"a ragam ma"a#a#, $aitu ma"a#a#!um+er zat te#aga )"ar+%hi&rat, zat 'em+a#gu#)'r%tei#, !erta zat 'e#gatur )itami# &a# mi#eral.
2. a"a#lah ma"a#a# u#tu" meme#uhi "e+utuha#
e#ergi. Ke+utuha# ter!e+ut &a'at &i'e#uhi &ari tiga!um+er utama, $aitu "ar+%hi&rat, 'r%tei# &a#lema".
?. a"a#lah ma"a#a# !um+er "ar+%hi&rat, !ete#gah&ari "e+utuha# e#ergi. K%#!um!i gula !e+ai"#$a
&i+ata!i 5L &ari *umlah "eu"u'a# e#ergi atau!e"itar ?9 !e#&%" 'er hari. Se$%g$a#$a !e"itar 50@0L "e+utuha# e#ergi &i'er%leh &ari "ar+%hi&rat"%m'le"! atau !etara &e#ga# ?9 'iri#g #a!i.
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9. 3ata!i "%#!um!i lema" &a# mi#$a" !am'ai!e'erem'at &ari "eu"u'a# e#ergi. e#g"%#!um!ilema" hewa#i !eara +erle+iha# &a'at
me#$e+a+"a# 'e#$em'ita# 'em+uluh &arah arteri&a# 'e#$a"it *a#tu#g "%r%#er.
5. Gu#a"a# garam +er$%&ium u#tu" me#egahtim+ul#$a ga#ggua# a"i+at "e"ura#ga# $%&ium
)GAKI. GAKI &a'at me#gham+at 'er"em+a#ga#ti#g"at "eer&a!a# a#a", 'e#$a"it g%#&%", &a#"reti# )"er&il. Dia#*ur"a# u#tu" me#g"%#!um!igaram ti&a" le+ih &ari @ gram )1 !e#&%" teh 'er
hari.
@. a"a#lah ma"a#a# !um+er zat +e!i u#tu"me#egah a#emia. Sum+er $a#g +ai" a&alah!a$ura# +erwar#a hi*au, "aa#g"aa#ga#, hati,
telur &a# &agi#g.
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H. -em+eria# ASI !a*a "e'a&a +a$i !am'ai+erumur @ +ula#. -em+eria# ASI !earae"!"lu!i( i#i !u&ah u"u' u#tu" meme#uhi
"e+utuha# gizi +a$i hi#gga umur @ +ula#,!etelah itu 'erlu &i+eri"a# ma"a#a#'e#&am'i#g air !u!u i+u )-ASI.
J. 3ia!a"a# ma"a# 'agi )!ara'a# u#tu"memelihara "etaha#a# /!i" &a#me#i#g"at"a# 'r%&u"tiita! "er*a.
8. i#umlah air +er!ih, ama# &a# u"u' *umlah#$a, $aitu mi#imal 2 liter atau!etara &e#ga# J gela! !etia' hari#$a,agar 'r%!e! (aali &alam tu+uh &a'at
+erla#g!u#g &e#ga# la#ar &a# !eim+a#g.
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10.a"u"a# "egiata# /!i" &a# %lah raga
!eara teratur u#tu" me#a'ai +erat+a&a# #%rmal &a# me#gim+a#gi
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-erma!alaha# &alam 'e#a'aia#gizi !eim+a#g
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• Se*umlah 1H.8L a#a" +alita me#galami gizi "ura#g)u#&erweight, ?@L me#galami !tu#ti#g, 5.JLme#galami gizi le+ih )%erweight. -a&a %ra#g&ewa!a 12.@L terg%l%#g "uru! &a# 21.HL terg%l%#ggemu" )Ri!"e!&a! 2010. Selai# itu, &i'er"ira"a# 20
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T<GAS
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T<GAS• Ulaslah prinsip diet di bawah ini, apa kelebihan dan kekurangannya dan
bandingkan dengan prinsip gizi seimbang
1. Diet a$%
2. Diet Raw(%%&
?. Diet OD
9. Diet ;%%& %m+i#i#g
5. Diet G%l%#ga# Darah
@. Diet e&itera#ia#
H. Diet 3reatharia#
J. Diet >ega#
8. Diet Al"ali#e
10. Diet At"i#!11. Diet 3eerl$ 6ill!
12. Diet T
1?. Diet Du"a#