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Inilah Daftar 17 Makanan Olahan yang Sehat Menurut Ahli Gizi



DIET - Makanan olahan seringkali dinilai sebagai makanan yang kurang sehat. Makanan olahan yang melalui pemrosesan dan disimpan dalam suatu tempat dianggap mempunyai nilai gizi yang rendah.

Meski demikian ada beberapa makanan olahan yang memiliki nilai gizi yang baik. Berikut 17 makanan olahan yang direkomendasi oleh sejumlah ahli gizi.

1. Yogurt
Yogurt memang makanan olahan. Tetapi, bukan berarti Anda harus menghindari konsumsi yogurt. Menurut ahli gizi Rebecca Lewis yogurt merupakan sumber protein, vitamin B12, kalsium, dan sumber probiotik. Pilih yogurt dengan kadar gula rendah atau kurang dari 12 gram per takaran saji.

2. Sayuran dibekukan
Tak ada yang salah dengan sayuran yang dibekukan. Sayuran ini memang diproses, tetapi tetap mempertahankan nutrisi dalam sayuran.

Menurut ahli diet dan pendiri The WellNecessities, Lisa Hayim, sayuran beku bahkan mungkin lebih kaya nutrisi dibanding sayuran segar karena saat dipetik dan dibekukan masih mengandung nutrisi tinggi.

3. Saus tomat
Saus tomat mengandung kadar likopen yang cukup tinggi dibanding tomat segar. Likopen dipercaya dapat melawan sel kanker. Untuk mendapat manfaat terbaik, pilihlah saus tomat yang kandungan gula dan garamnya rendah.

"Memilih varietas dengan kurang dari 140 mg sodium per takaran saji adalah pilihan terbaik," ahli nutrisi Erin Palinski-Wade.

4. Fermentasi kubis
Makanan khas Jerman, Sauerkraurt merupakan kubis yang diiris halus dan difermentasi. Menurut Palsinski, fermentasi kubis memiliki manfaat bagi kesehatan.

"Sauerkraut kaya probiotik yang membantu menyehatkan pencernaan. Sauerkraut juga kaya serat, sumber vitamin A dan vitamin C,"kata Palsinski. Bahkan, menurut beberapa penelitian, sauerkraut diduga memiliki sifat mencegah kanker payudara.

5. Kacang kalengan
Ada banyak jenis kacang-kacangan. Kacang yang diolah dan ditempatkan dalam kaleng  juga tetap mengandung nutrisi. Menurut Palsinski, kacang olahan dikemas dengan tetap mengandung zat besi, serat larut, pati resisten, dan sumber protein nabati. Pilihlah produk yang rendah sodium.

6. Granola
Granola merupakan sereal praktis yang biasa dikonsumsi untuk sarapan. Beberapa granola merupakan sumber protein dan serat. Sayangnya, banyak pula perusahaan yang menambah gula maupun madu pada olahan granola.

Untuk itu, cermatilah label kemasan granola dan pilih yang tidak diberi gula tambahan. Kandungan yang tepat, yaitu kurang dari 10 gram gula per takaran saji.

7. Burger vegetarian
Burger dikenal sebagai junkfood. Namun, untuk burger vegetarian masih terdapat kandungan nutrisi yang baik. BUrger vegetarian juga merupakan sumber protein. Burger terbuat dari ekstraksi kacang kedelai.

8. Susu almond
Susu almond bisa menjadi pilihan bagi mereka yang memiliki masalah gastrointestinal atau pencernaan. Pilihlah susu almond yang bebas karagenan.

"Cari untuk susu almond yang hanya dibuat dari kacang dan air yang disaring. Bahan lainnya tidak diperlukan,"ujar Hayim.

9. Selai organik
Selai organik bisa menjadi pilihan ketika makan roti. Cukup mengoleskan satu sendok teh, Anda sudah mendapat kandungan antioksidan dan fitonutrien untuk melawan penyakit.

Akan tetapi, mungkin saja masih sedikit terpapar pestisida. Khususnya untuk stroberi dan anggur.

10. Sereal fortifikasi
Fortifikasi merupakan penambahan zat gizi ke pangan. Proses fortifikasi sudah dilakukan sejak 1920 untuk mengatasi kekurangan gizi. Contohnya, yodium dalam garam, vitamin D dalam susu, dan zat besi dalam sereal.

11. Pizza beku
Seperti burger, pizza juga dianggap makanan junk food. Namun, menurut The Nutrition Twins, taburan keju pada pizza menjadikannya makanan kaya kalsium. Saus tomat yang digunakan pada pizza mengandung likopen yang bersifat antioksidan.

Akan tetapi, hindari daging olahan dan sosis karena dikhawatirkan meningkatkan risiko kanker. Pilihlah pizza yang penuh sayuran dan keju.

12. Buah-buahan kering

Siapa bilang buah-buahan yang dikeringkan dan menjadi makanan kemasan tidak mengandung nilai gizi. Palinski mengatakan, menurut penelitian, buah-buahan yang dikeringkan tetap mempertahankan nutrisi dari buah segar. Lagi-lagi, ahli gizi mengingatkan untuk mencari buah kemasan tanpa tambahan gula.

13. Asinan
Asinan ataupun acar melewati proses fermentasi. "Fermentasi ini membantu menciptakan probiotik-bakteri baik dalam usus Anda yang membantu mendukung sistem kekebalan tubuh dan mengurangi peradangan dalam usus," kata Hayim.

Asinan juga rendah kalori dan bisa dijadikan sekedar camilan.

14. cokelat hitam
Cokelat hitam mengandung flavonoid tinggi yang berperan sebagai antioksidan. Cokelat juga dipercaya dapat meningkatkan serotonin sehingga meningkatkan suasana hati menjadi lebih baik. Pilihlah produk yang setidaknya mengandung 70 persen kakao.

15. Roti Ezekiel
Roti ezekiel merupakan roti yang terbuat dari beberapa jenis biji-bijian dan kacang-kacangan. Roti ini memiliki tekstur yang lebih kasar dan bukan terbuat dari bubuk gandum, melainkan gandum utuh. Saat membeli, pastikan, roti yang berasal dari gandum utuh.

16. Selai kacang
Selai kacang juga merupakan tambahan favorit saat makan roti. Selai kacang merupakan sumber serat dan lemak tak jenuh nabati.

Jangan lupa, baca label kemasan sebelum membeli. Pastikan tidak ada tambahan gula atau sirup jagung yang mengandung fruktosa tinggi, dan tidak ada minyak terhidrogenasi karena mengandung lemak trans

17. Keju string
Keju string merupakan salah satu jenis keju yang dinilai lebih sehat. Menurut ahli nutrisi Isabel Smith, keju string rendah lemak sehingga lebih sedikit kalori.

Demikian artikel inilah daftar 17 makanan olahan yang sehat menurut ahli gizi, semoga bermanfaat bagi kita semua.

Salam sehat dan cantik selalu.

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