INDEKS MASSA TUBUH (BODY MASS INDEX = BMI)

RUMUS BMI

BERAT BADAN (Kg)

=
TINGGI BADAN2
(meter)
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Page 1
 Mengatur jenis makanan sesuai
dengan jumlah kebutuhan kalori
berdasarkan BMR
Pelajarilah……

Daftar Bahan
Makanan Penukar
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Page 2
DAFTAR BAHAN MAKANAN PENUKAR

KARBOHIDRAT

PROTEIN Protein Hewani

Protein Nabati

LEMAK Rendah Lemak

Lemak Sedang
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SAYURAN, BUAH, DAN SUSU Page 3

 MINERAL

 Kalsium
 Zinc
Fe (zat besi)
VITAMIN
Selenium
 Magnesium
Mangan
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Fosfor
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 OLAHRAGA TERATUR

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Page 5
 OLAH RAGA
Manfaat Olahraga
1. Dapat mengurangi risiko :
• penyakit jantung,
• darah tinggi,
• kencing manis,
• pengeroposan tulang.
2. Olahraga joging 5 km / 40-50 menit  minimal 2x / minggu.
(Target Denyut Nadi per menit) 
Rumus  TDN = (70 % x 220) - umur
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3. Olahraga dapat menurunkan berat badan, mencegah
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penyakit persendian/rematik, dan dapat melebarkan
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pembuluh darah vena di kaki  Waspadai varises tungkai
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kaki jika olahraga tidak disertai fase pemanasan & relaksasi
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