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Berapa Banyak Protein yang Dibutuhkan Laki-laki dan Perempuan Setiap Harinya? | Databoks
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Berapa Banyak Protein yang Dibutuhkan Laki-laki dan Perempuan Setiap Harinya?

Angka Kecukupan Gizi Protein untuk Laki-laki dan Perempuan Berdasarkan Permenkes 75/2013 (2013)*

Sumber : Kementerian Kesehatan (Kemenkes), JDIH BPK RI,

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Penulis: Erlina F. Santika

Editor: Erlina F. Santika

3/10/2023, 17.37 WIB

Menteri Kesehatan, Budi Gunadi Sadikin, mengatakan pentingnya asupan protein hewani, nabati, dan zat besi. Bahkan kebutuhan itu harus dipenuhi sebelum kelahiran untuk mencegah terjadinya stunting pada bayi.

Data Susenas 2022 yang diolah Kementerian Kesehatan (Kemenkes) menyebut, rata-rata konsumsi protein per kapita per hari masyarakat Indonesia 62,21 gram. Ini sudah berada di atas standar kecukupan konsumsi protein nasional yaitu 57 gram.

Namun, konsumsi protein hewani masih cukup rendah, di antaranya kelompok ikan/udang/cumi/kerang yang hanya 9,58 gram; daging 4,79 gram; telur dan susu 3,37 gram.

Padahal, zat gizi makro ini berperan penting terhadap proses pembentukan jaringan tubuh. Melansir laman Siloam Hospitals, protein berfungsi untuk memperbaiki sel dan jaringan tubuh yang rusak, menjaga kesehatan tulang dan otot, menjaga fungsi kognitif otak, mengoptimalkan sistem kekebalan tubuh, dan sebagai sumber asam amino.

(Baca juga: Pemenuhan Protein Masyarakat Masih Timpang)

Lantas, berapa kebutuhan protein untuk setiap laki-laki dan perempuan setiap harinya?

Berdasarkan Peraturan Menteri Kesehatan (Permenkes) Nomor 75/2013 tentang Angka Kecukupan Gizi (AKG) yang Dianjurkan Bagi Bangsa Indonesia, kebutuhan protein untuk laki-laki dan perempuan di atas usia 10 tahun berbeda.

Kebutuhan protein paling banyak yakni saat menginjak remaja atau 13-15 tahun. Untuk laki-laki sebesar 72 gram dan perempuan sebesar 69 gram.

Sementara rentang usia dewasa, 19-29 tahun membutuhkan sebesar 62 gram untuk laki-laki dan 56 gram untuk perempuan.

Usia 30-49 tahun membutuhkan asupan protein sebesar 65 gram untuk laki-laki dan 57 gram untuk perempuan.

Menginjak lansia, 65-80 tahun, kebutuhan laki-laki sebanyak 62 gram dan perempuan sebanyak 56 gram.

Sebagai catatan, AKG protein untuk bayi atau anak (0 bulan-9 tahun) ditakar setara antara laki-laki dan perempuan. Sementara untuk perempuan hamil dan menyusui juga memiliki tambahan protein sendiri.

Kebutuhan protein harian

Siloam Hospitals menulis, kebutuhan protein harian setiap orang di Indonesia bisa dipenuhi dengan cara berikut:

  • Mengonsumsi sumber protein hewani yang cukup, seperti daging-dagingan (dada ayam dan daging sapi tanpa lemak), makanan laut, telur, susu
  • Mengonsumsi sumber protein nabati, seperti biji-bijian, kacang-kacangan (kacang tanah dan almond), gandum, tempe, dan tahu
  • Mengonsumsi produk olahan susu, seperti yogurt, keju, serta kefir.

(Baca juga: Masyarakat Jakarta Paling Tinggi Mengonsumsi Protein)

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