36 Makanan yang Mengandung Sumber Protein Tinggi | DIET SEHAT ALAMI

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36 Makanan yang Mengandung Sumber Protein Tinggi





Makanan yang Mengandung Sumber Protein Tinggi – Setiap sel hidup pasti memiliki protein di dalamnya. Protein merupakan nutrisi yang sangat diperlukan oleh tubuh untuk mendapatkan kondisi prima. Zat ini dibutuhkan untuk membangun sel-sel baru dan memperbaiki sel yang telah rusak. Asupan terutama sangat penting untuk pertumbuhan dan perkembangan pada masa anak-anak, remaja, dan juga pada masa kehamilan.

Selama proses pencernaan, makanan yang mengandung protein akan dipecah menjadi bagian-bagian kecil yang disebut dengan asam amino. Oleh karenanya, untuk mempertahankan kesehatan tubuh setiap orang harus memenuhi asupan asam amino dalam jumlah besar. Asam amino ini dibagi menjadi dua macam yakni asam amino essensial (tidak bisa diproduksi tubuh) dan non-essensial (bisa diproduksi oleh tubuh).

Sumber protein ada banyak sekali, dimana sumber tersebut dibagi menjadi 2 macam yakni protein nabati dan protein hewani. Keduanya memiliki peranan cukup penting untuk memberikan nutrisi bagi tubuh. Apa saja makanan yang mengandung sumber protein tinggi tersebut? berikut informasi selengkapnya.

Makanan yang Mengandung Sumber Protein Nabati


sumber protein hewani dan sumber protein nabati


Protein nabati merupakan jenis protein yang bisa kamu dapatkan dari tumbuh-tumbuhan (bukan daging). Adapun sumber protein nabati antara lain:

Jenis sumber protein       Kandungan/100 gr

1.        Gandum                                16,9 gr
2.        Beras                                     7,13 gr
3.        Bayam                                   3,6 gr
4.        Kacang kedelai                     36,49 gr
5.        Kacang Hijau                        3,04 gr
6.        Almond                                 21,22 gr
7.        Biji Bunga Matahari             20,78 gr
8.        Kacang polong                     25 gr
9.        Kentang                                2 gr
10.      Brokoli                                  2,82 gr

Makanan yang Mengandung Protein Hewani

Sedangkan bagi kamu yang tak suka dengan makanan vegetarian, kamu masih bisa mendapatkan asupan protein dari beberapa makan berikut, antara lain:

Jenis sumber protein                   Kandungan per 100 gr

1.        Ikan                                        20 s.d 35 gr
2.        Dada Ayam                             28 gr
3.        Daging domba muda              30 gr
4.        Daging Sapi                            25 s/d 36 gr
5.        Tuna                                        29 gr
6.        Telur                                       12,6 gr
7.        Keju                                        21 gr
8.        Susu sapi                                3,20 gr
9.        Susu Kambing                         3,5 gr
10.      Olahan seafood                      20 s.d 30 gr

Sumber Protein Tinggi Lainnya

1. Daging (20-30 gram/ 100 gram)

Daging mengandung protein bisa dibagi menjadi 2 macam yakni red meat atau daging merah dan white meat alias daging putih. Daging merah mampu mencukupi kebutuhan protein nabati, zat besi, dan vitamin B12.

Konsumsi makanan yang mengandung protein nabati saja akan mengakibatkan defisiensi zat besi, oleh sebab itu imbangi dengan konsumsi daging merah seperti daging kambing, sapi, dan binatang lain.

Sumber protein hewani tak hanya daging merah, kamu pun bisa mendapatkan asupan gizi ini dari daging putih. Jenis white meat yang cukup mudah di jumpai adalah daging ayam. Namun usahakan jangan mengonsumsi jeroan dan kulit ayam, karena kandungan lemak jahatnya cukup tinggi.

2. Ikan tuna (29 gram/ 100 gram)

Tuna termasuk jenis ikan yang memiliki daging berwarna merah dan putih. Ikan jenis ini sangat terkenal dengan kandungan mineral alaminya seperti kalsium, zat besi, kolin, kalsium, fosfor, megnesium, zinc, dan masih banyak lagi.

Setelah diteliti lebih jauh, ternyata ikan tuna juga termasuk makanan yang mengandung protein tinggi. Kandungan protein hewani dalam ikan tuna mampu mencukupi 29 gram kebutuhan harian setiap 100 gramnya.

3. Telur (12.6 gram/ 100 gram)

Sumber protein hewani selanjutnya adalah telur. Baik telur ayam ataupun bebek, biasanya banyak dikonsumsi oleh para olahragawan untuk membangun sel-sel tubuh yang kuat. Kandungan protein dalam telur semakin tinggi pada bagian putihnya, oleh sebab itu jangan hanya konsumsi kuningnya saja.

Meskipun termasuk makanan yang mengandung protein tinggi, tetapi telur juga akan sangat berbahaya karena ia mengandung kolesterol cukup tinggi. Kolesterol tinggi tersebut terdapat banyak pada bagian kuningnya. Maka dari itu, ada baiknya konsumsi maksimal 1 telur dalam sehari saja.


4. Keju (21 gram/ 100 gram)

Keju merupakan salah satu produk dari susu selain yoghurt dan ice cream. Mungkin keju lebih terkenal sebagai sumber kalsium dan vitamin D tinggi untuk pertumbuhan tulang. Namun ternyata keju mampu mencukupi kebutuhan protein sebanyak 21 gram setiap kamu konsumsi 100 gramnya.

5. Gandum (16 gram/ 100 gram)

Gandum menjadi sereal yang mengandung protein tinggi dari kacang-kacangan, bahkan kandungan protein dalam gandum lebih tinggi dari pada kacang kedelai. Kandungan protein dalam gandum mencapai 16 gram per 100 gramnya.

Konsumsi gandum ternyata juga cukup menyehatkan jantung dan organ tubuh kita, apalagi jika kamu konsumsi sereal ini secara rutin sebagai sarapan. Gandum mampu memberikan nutrisi lengkap mulai dari vitamin B, zat besi, kalsium, fosfor, dan masih banyak lagi.

6. Beras (7.13 gram/ 100 gram)

Beras menjadi makanan pokok lebih dari setengah populasi di dunia. Indonesia termasuk negara yang paling banyak mengonsumsi nasi sebagai makanan pokok. Selain terkenal dengan kandungan karbohidratnya, ternyata beras/nasi juga termasuk sumber protein tinggi. Konsumsi setiap 100 gram nasi mampu mencukupi protein sebanyak 7.13 gram.

7. Bayam (2,9 gram/ 100 gram)

Bayam termasuk jenis sayuran yang mengandung beragam nutrisi penting bagi tubuh. Sayur hijau ini setiap 100 gramnya mengandung 2,9 gram protein, 2,71 mg zat besi, dan 3,6 gram karbohidrat. Nutrisi-nutrisi tersebut semakin lengkap dengan hadirnya berbagai jenis mineral alami. Agar semuanya terserap tubuh, masaklah bayam dengan cara yang benar.

8. Kacang kedelai (36.49 gram/ 100 gram)

Kedelai masih mendominasi podium teratas sebagai makanan yang mengandung protein tinggi. Setiap 100 gramnya, kedelai mampu mencukupi kebutuhan protein sebanyak 36.49 gram. Untuk mendapatkan semua asupan protein tersebut, kamu tak perlu merebus kedelai. Asupan protein tersebut setara ketika kamu konsumsi tahu, tempe, susu kedelai, dan produk lainnya.

9. Kacang hijau (3.04 gram/ 100 gram)

Meskipun tidak sebesar kacang kedelai, namun jenis kacang satu ini juga tidak boleh kita lewatkan saat membahas sumber protein hewani. Kamu bisa mendapatkan 3.04 gram protein setelah mengonsumsi kacang kedelai sebesar 100 gram. Agar lebih praktis, kamu bisa mengonsumsi susu kacang hijau rutin.

10. Almond (21,22 gram/ 100 gram)

Makanan yang mengandung protein selanjutnya adalah almond. Kacang jenis ini mampu memberikan asupan vitamin E sebesar 26 mg per 100 gramnya. Selain itu, kandungan proteinnya sendiri sebesar 21,22 gram mampu mencukupi kebutuhan harian kamu. Kacang almond sangat ideal sekali apabila kamu jadikan sebagai salah satu menu diet sehat harian.

11. Biji bunga matahari (20.78 gram/ 100 gram)

Apakah kamu suka makan kwaci? Jika suka, maka pertahankan terus. Konsumsi kwaci dari biji bunga matahari sangat penting untuk mencukupi kebutuhan protein harian. Kamu bisa memperoleh protein sebesar 20.7 gram setelah konsumsi kwaci minimal 100 gram. Menariknya lagi, kwaci juga mengandung mineral alami lain yang cukup lengkap.

12. Kacang polong (25 gram/ 100 gram)

Kacang polong mungkin lebih terkenal sebagai sumber serat yang baik untuk pencernaan. Akan tetapi, setelah diselediki lebih jauh jenis kacang ini juga termasuk sumber protein yang cukup baik. Dengan konsumsi minimal 100 gram kacang polong, kamu bisa mencukupi 25 gram kebutuhan protein harian.

13. Brokoli (2.82 gram/ 100 gram)

Sumber protein nabati tak hanya berasal dari sayur bayam saja, tetapi kamu pun bisa mendapatkannya dari brokoli. Konsumsi brokoli secara rutin 100 gram sehari bisa memberikan 2.82 gram protein, vitamin C, dan serat alami. Bahkan sayuran jenis ini sangat cocok sekali bagi kamu yang sedang diet vegetarian.

14. Susu sapi (3.20 gram/ 100 gram)

Apabila kamu tak suka konsumsi daging sapi, maka bisa diganti dengan susu sapi. Susu ini mungkin lebih terkenal dengan kandungan kalsiumnya, tetapi siapa sangka konsumsi susu sapi minimal 100 gram dapat mencukupi protein sebesar 3.20 gram. Dengan adanya kombinasi antara kalsium dan protein inilah pertumbuhan si kecil dapat dioptimalkan, terutama pertumbuhan tulangnya.

15. Susu kambing (8.7 gram/ 100 gram)

Pernahkah kamu mencicipi susu kambing? Mungkin susu kambing cenderung kurang tenar di kalangan masyarakat, namun meski demikian susu jenis ini memiliki banyak manfaat bagi kesehatan. Rantai asam lemak susu kambing yang lebih pendek, membuatnya lebih mudah dicerna dibanding susu sapi. Konsumsilah susu kambing secara rutin untuk mendapatkan manfaat luar biasa yang terkandung di dalamnya.

16. Kentang (2 gram/ 100 gram)

Makanan yang mengandung protein terakhir ialah kentang. Umbi-umbian jenis satu ini memiliki banyak manfaat bagi manusia, mulai dari untuk membuat masker kentang sampai dengan mengobati sakit kepala. Nutrisi yang terkandung dalam setiap 100 gram kentang antara lain protein 2 gram, karbohidrat, potasium, kalium, zat besi, dan masih banyak lagi.

Kebutuhan Protein Harian Bagi Manusia

Pada umumnya, pola makan yang seimbang sudah bisa mencukupi protein harian, sehingga tak perlu ditambah suplemen berprotein tinggi. Demikian juga dengan para vegetarian, mereka dapat mencukupi kebutuhan protein dari beberapa tumbuhan seperti kedelai atau kacang-kacangan.

Kebutuhan protein untuk orang dewasa sekitar 10-35 % dari total kebutuhan kalori per harinya. Misalnya saja untuk kebutuhan kalori 2.000 per hari, maka diperlukan asupan protein sebanyak 50-175 gram sehari. Sangat disarankan untuk memilih jenis protein yang rendah lemak dan kalori.

Secara umum dua hingga tiga porsi makanan yang mengandung protein diatas sudah mencukupi kebutuhan harian. Misalnya seperti konsumsi 50-85 gram daging tanpa lemak, unggas atau ikan. Selanjutnya kamu juga bisa memilih sekitar setengah cangkir kacang-kacangan atau satu butir telur.

Bagaimana Bila Makanan Protein untuk Diet?

makanan berprotein untuk diet sehat


Makanan yang mengandung protein tinggi sebenarnya sangat efektif sekali untuk diet penurunan berat badan. Mengingat nutrisi ini dapat membuat perut kenyang dalam waktu yang lama. Akan tetapi meski demikian, diet tinggi protein juga sangat beresiko sekali bagi kesehatan, apalagi bagi kamu yang memiliki penyakit kronis seperti ginjal, diabetes, dan sebagainya.

Apabila ingin menjadikan sumber protein untuk diet ada baiknya konsultasikan terlebih dahulu kepada dokter atau ahli gizi. Dengan demikian, resiko negatif dari diet protein tersebut bisa diminimalisir dan bahkan dicegah sejak dini.

Itulah informasi singkat seputar makanan yang mengandung sumber protein tinggi, baik protein hewani ataupun nabati. Kedua jenis protein tersebut harus kamu konsumsi secara seimbang, sehingga pembentukan sel-sel tubuh yang baru bisa berangsur secara optimal. Semoga bermanfaat!

Bermanfaat dan Menarik? Bantu share yuk guys!



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