{"id":97993,"date":"2026-07-08T13:16:00","date_gmt":"2026-07-08T12:16:00","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=97993"},"modified":"2026-07-08T13:16:01","modified_gmt":"2026-07-08T12:16:01","slug":"gambaran-umum-babagan-rekomendasi-utama-2019-bebarengan-karo-saran-lan-rincian-kanggo-mbantu-ngetutake-luwih-apik","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=97993&lang=jv","title":{"rendered":"Gambaran umum babagan rekomendasi utama (2019), bebarengan karo saran lan rincian kanggo mbantu ngetutake luwih apik:"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n\n<p class=\"wp-block-paragraph\"><br><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Gambaran umum babagan rekomendasi utama (2019), bebarengan karo saran lan rincian kanggo mbantu ngetutake luwih apik:<\/strong><br><\/h2>\n\n\n<figure class=\"wp-block-table is-style-stripes\" style=\"font-size:20px\"><table class=\"has-fixed-layout\"><tbody><tr><td><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Pandhuan Utama<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-1-color\"><\/mark><\/mark><\/strong><\/em><\/td><td><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Informasi Tambahan<\/mark><\/strong><\/em><\/td><\/tr><tr><td><em><strong><strong>Woh-wohan lan sayuran<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Minimal <strong>5 porsi saben dina<\/strong> (saben <strong>80\u2013100 g<\/strong>).<\/strong><\/mark><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Ing kab\u00e8h wujud: <strong>seger, beku utawa kaleng<\/strong> \u2013 coba nambah asupanmu.<sup data-fn=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\" class=\"fn\"><a id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa-link\" href=\"#05522a12-bff0-48cd-9e8f-39a2e373c6aa\">1<\/a><\/sup><br><br><strong>Ora luwih saka siji gelas jus woh saben dina<\/strong> (luwih becik digawe saka woh utuh).<br><strong>Woh garing<\/strong> kudu dipangan <strong>kadang-kadang<\/strong>, amarga kandhutane gula sing dhuwur.<br><br>Yen bisa, <strong>pilih woh-wohan lan sayuran organik<\/strong>.<br><br><sup data-fn=\"887c6f62-09e6-4951-82bf-89ec3d1eee28\" class=\"fn\"><a id=\"887c6f62-09e6-4951-82bf-89ec3d1eee28-link\" href=\"#887c6f62-09e6-4951-82bf-89ec3d1eee28\">K<\/a><\/sup><strong>acang-kacangan2 (tanpa uyah)<\/strong> (almond, hazelnut, kenari, pistachio&#8230; lsp.): \u2192 <strong>1 genggam cilik saben dina<\/strong><\/mark><\/td><\/tr><tr><td><em><strong><strong>ROTI, PASTANE, BUBUR, SEMOLINA, UBI KENTANG<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>1 porsi ing saben dhahar<\/strong><\/strong><br><strong>. Paling ora <strong>siji produk gandum utuh utawa gandum setengah utuh saben dina.<\/strong><\/strong><\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Yen bisa, <strong>pilih produk sereal organik<\/strong>.<br>Saka sereal sarapan, <strong>mung sereal gandum utuh tanpa gula<\/strong> sing kalebu ing klompok iki.<\/mark><\/td><\/tr><tr><td><em><strong><strong>Susu, yogurt, keju<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>2 porsi saben dina<\/strong><\/mark><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">\u2192 <em>1 porsi = <strong>150 ml susu<\/strong> = 125 g yoghurt = 30 g keju<\/em><br><\/mark><br>   <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Elinga kanggo ngetung susu lan keju sing wis kalebu ing panganan sing sampeyan siapake.<\/mark><br><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><br>   Amarga ana <strong>risiko sing ana gandhengane karo kontaminan (utawa polutan)<\/strong>, priksa manawa sampeyan <strong>ngganti-ganti produk susu<\/strong>.<\/mark><\/td><\/tr><tr><td><em><strong>Daging lan unggas, iwak, endhog, kacang-kacangan<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Gantian antarane <strong>daging lan unggas<\/strong>: luwih becik unggas lan <strong>aja nganti ngluwihi (yen bisa) 500 g daging saben minggu<\/strong>.<br><\/strong><br><strong><\/strong><strong><strong><strong>Legum<\/strong> (kacang-kacangan, kacang polong, kacang arab, quinoa, lsp.): paling ora <strong>kaping pindho saben minggu<\/strong>; bisa nggant\u00e8kak\u00e9 daging lan unggas.<\/strong><br><\/strong><br><strong><strong><\/strong><\/strong><strong><strong><strong>Iwak lan panganan laut<\/strong>: <strong>kaping pindho saben minggu <\/strong>(kalebu <strong>siji iwak berminyak<\/strong><\/strong><\/strong>)<strong><strong>.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Daging<\/strong> kalebu: daging sapi, daging babi, daging sapi enom, daging wedhus, daging kambing, daging jaran, daging babi alas, daging rusa.<br><br>Yen bisa, <strong>pilih kacang-kacangan garing organik<\/strong>.<br><br>Iwak lan panganan segara bisa dipangan <strong>seger, beku utawa kaleng<\/strong>; ganteni jinis lan sumber (utamane yen kerep dipangan) kanggo <strong>matesi paparan kontaminan (utawa polutan)<\/strong>.<br><br><strong>Iwak berminyak<\/strong>: herring, makarel, sarden, salmon&#8230;<\/mark><\/td><\/tr><tr><td><em><strong>Panganan kang berlemak, manis, lan asin<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>Panganan lan omben-omben manis, panganan asin, lan panganan siap saji komersial kanthi <strong>Nutri-Score D utawa E<\/strong>: <strong>Watesi konsumsi<\/strong>.<\/strong><\/strong><br><strong><br><\/strong><strong><strong><\/strong><\/strong><strong><strong><strong>Daging olahan (kalebu ham sing wis dimasak)<\/strong>:<br>watesi konsumsi; <strong>aja ngluwihi 150 g saben minggu<\/strong>, lan luwih milih ham sing wis dimasak.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Klompok iki kalebu sereal sarapan (kajaba sereal gandum utuh tanpa gula), pastri, coklat, panganan penutup susu, es krim, permen, omben-omben bersoda, jus woh-wohan, camilan gurih, lan sapiturute.<strong><br><\/strong><br>Uga kalebu ing daging olahan: sosis, bacon, lardons, daging kaleng, ham garing utawa mentah.<\/mark><\/td><\/tr><tr><td><em><strong>Minyak, mentega, margarin<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong><strong>Saben dina<\/strong>, nganggo jumlah<br>sithik utawa <strong>aja kakehan<\/strong>.<\/strong><\/strong><br>Luwih becik nganggo <strong>minyak rapeseed (canola) lan minyak kenari<\/strong> amarga kandhungan omega-3.<\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Mentega kudu diwatesi<\/strong> lan disimpen mung kanggo <strong>dipangan mentah utawa kanggo olesan roti<\/strong>.<\/mark><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><strong>(Versi Asli Prancis):<\/strong><\/h2>\n\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Cancer Research UK (Panganan Sehat lan Seimbang): <\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Mangga delengen ing skema iki apa sing disaranake dipangan saben dhaharan supaya tetep nduweni dhaharan sing seimbang lan sehat:<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Nyiyapake 3 kategori produk pangan kanggo saben dhaharan:<\/strong><\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50% sayuran (nggabungake macem-macem sayuran iku gagasan apik lan uga nggunakake jumlah sing cukup saka sayuran ijo: bayem, brokoli, kacang haricot, lsp.)<\/li>\n\n\n\n<li>25% saka Protein (P\u00e8ngetan: Protein vegetarian diserep luwih sithik tinimbang protein k\u00e9wan, mung kanggo dieling-eling y\u00e8n sampeyan nambah aktivitas)<\/li>\n\n\n\n<li>25% saka gandum lan karbohidrat bisa diganti ing saben dhaharan (gandum, sega, kentang, kacang-kacangan, quinoa, buckwheat \u2026) Informasi luwih lengkap babagan iki (<a href=\"https:\/\/healthinyourplanet.com\/?p=23\"><em>tautan<\/em><\/a>)<br><\/li>\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Aja lali karo &#8220;<strong>Gandum<\/strong>&#8221; ing piringmu. (Saka segi budaya, iki bisa muni &#8220;Beda&#8221; utawa &#8220;Ora lumrah&#8221;) Nanging yen kowe nindakake, kowe bakal krasa luwih apik sacara global. Gandum nyedhiyakake ak\u00e8h vitamin sing b\u00e9da-b\u00e9da lan uga mbantu transit, fungsi ati, panyerepan, lan bobot awak.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Contone, <strong>Pulse<\/strong> ngandhut ak\u00e8h Vitamin B. Yen sampeyan nyoba mangan Pulse kaping pindho saben minggu, ana ak\u00e8h kasempatan sampeyan bakal krasa efek positif sing apik kanthi cepet.<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Coba mangan macem-macem vitamin:<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Grafik ing ngisor iki minangka &#8220;Conto&#8221; jinis vitamin sing gegandhengan karo produk pangan. Elinga y\u00e8n luwih becik mangan kanthi man\u00e9ka warna tinimbang ak\u00e8h. Ngerti uga y\u00e8n produk pangan ora kabeh ngandhut jinis vitamin sing padha. Kanggo informasi luwih lengkap babagan topik nutrisi, mangga deleng (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Link<\/em><\/a>) lan uga buku-buku saka Jean-Marie Bourre (<a href=\"https:\/\/healthinyourplanet.com\/?page_id=502\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Link<\/em><\/a>)<\/p>\n\n\n\n\n<p class=\"wp-block-paragraph\"><em>Elinga tansah, produk pangan alami luwih apik tinimbang suplemen vitamin. (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\" target=\"_blank\" rel=\"noreferrer noopener\">Link<\/a>) Uga, elinga y\u00e8n t\u00e8h nambah risiko anemia.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<ol class=\"wp-block-footnotes\"><li id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\">Sampurna yen luwih nekanake sayuran tinimbang woh-wohan. (Contone, telung porsi sayuran lan loro porsi woh-wohan saben dina disaranake lan sapiturute, nanging loro-lorone padha penting.) <a href=\"#05522a12-bff0-48cd-9e8f-39a2e373c6aa-link\" aria-label=\"Jump to footnote reference 1\">\u21a9\ufe0e<\/a><\/li><li id=\"887c6f62-09e6-4951-82bf-89ec3d1eee28\">Ati-ati karo kacang-kacangan, sing bisa nyebabake alergi lan ngaruhake swasana ati. <a href=\"#887c6f62-09e6-4951-82bf-89ec3d1eee28-link\" aria-label=\"Jump to footnote reference 2\">\u21a9\ufe0e<\/a><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>Gambaran umum babagan rekomendasi utama (2019), bebarengan karo saran lan rincian kanggo mbantu ngetutake luwih apik: Pandhuan Utama Informasi Tambahan Woh-wohan lan sayuran Minimal 5 porsi saben dina (saben 80\u2013100 g). Ing kab\u00e8h wujud: seger, beku utawa kaleng \u2013 coba nambah asupanmu.1 Ora luwih saka siji gelas jus woh saben dina (luwih becik digawe saka [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":true,"wds_primary_category":1562,"footnotes":"[{\"content\":\"Sampurna yen luwih nekanake sayuran tinimbang woh-wohan. (Contone, telung porsi sayuran lan loro porsi woh-wohan saben dina disaranake lan sapiturute, nanging loro-lorone padha penting.)\",\"id\":\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\"},{\"content\":\"Ati-ati karo kacang-kacangan, sing bisa nyebabake alergi lan ngaruhake swasana ati.\",\"id\":\"887c6f62-09e6-4951-82bf-89ec3d1eee28\"}]"},"categories":[1562,1602],"tags":[],"class_list":["post-97993","post","type-post","status-publish","format-standard","hentry","category-kesehatan-jv","category-panganan"],"lang":"jv","translations":{"jv":97993,"en":23,"fr":82182,"es":84405,"pt":84772,"it":85229,"de":85522,"ko":85773,"ro":86142,"pl":86553,"tr":86557,"zh":86948,"el":86953,"fi":86957,"ja":86969,"pt-br":86974,"ar":86982,"et":86987,"bg":86992,"ru":86996,"uk":87001,"th":87007,"da":87011,"he":87020,"hu":87024,"id":87028,"sv":87032,"cs":88594,"lt":89138,"lv":89141,"sl":93739,"hr":94446,"sq":94450,"sr":94454,"be":95712,"is":95716,"pa":95720,"nb":95724,"bn":95728,"as":95732,"gu":95736,"ta":95740,"ml":95744,"vi":95748,"ur":95752,"ne":95756,"fa":95760,"ku":95764,"ps":95768,"nl":97989,"ceb":97997,"sw":98001,"ms":98005,"hy":98009,"bs":98013,"af":98017,"ky":98021,"uz":98025,"tt":98029,"kk":98033,"mk":98037,"gl":98041,"ka":98045,"eu":98049,"mn":98053,"oc":98061,"ca":98065,"an":98069,"cy":98576},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/97993","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=97993"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/97993\/revisions"}],"predecessor-version":[{"id":97995,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/97993\/revisions\/97995"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=97993"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=97993"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=97993"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}