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    Tabel Kebutuhan Harian Gizi Atlir

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    This document provides nutritional requirements and recommendations for a person weighing 80 kg. It lists the daily requirements for carbohydrates, proteins, fiber, water, vitamins, minerals, and supplements. The sources of each nutrient are also outlined, such as foods like rice, chicken, apples, and drinks like water and protein shakes. Measurement units and amounts per food item are specified.

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    Tabel Kebutuhan Harian Gizi Atlir

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    This document provides nutritional requirements and recommendations for a person weighing 80 kg. It lists the daily requirements for carbohydrates, proteins, fiber, water, vitamins, minerals, and supplements. The sources of each nutrient are also outlined, such as foods like rice, chicken, apples, and drinks like water and protein shakes. Measurement units and amounts per food item are specified.

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    Tabel kebutuhan harian gizi atlir

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    This document provides nutritional requirements and recommendations for a person weighing 80 kg. It lists the daily requirements for carbohydrates, proteins, fiber, water, vitamins, minerals, and supplements. The sources of each nutrient are also outlined, such as foods like rice, chicken, apples, and drinks like water and protein shakes. Measurement units and amounts per food item are specified.

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    10 views2 pages

    Tabel Kebutuhan Harian Gizi Atlir

    Uploaded by

    The Project
    This document provides nutritional requirements and recommendations for a person weighing 80 kg. It lists the daily requirements for carbohydrates, proteins, fiber, water, vitamins, minerals, and supplements. The sources of each nutrient are also outlined, such as foods like rice, chicken, apples, and drinks like water and protein shakes. Measurement units and amounts per food item are specified.

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    of 2

    Berat 80 kg

    KEBUTUHAN HARIAN
    KEBUTUHAN ACUAN JUMLAH HARIAN SUMBER
    1 Carbohidrat 3 gr/kg 240 Makanan
    2 Protein 2 gr/kg 160 Makanan + Shake
    3 Fiber 20-35 gr 35 Makanan + Supp
    4 Air 3700 ml 3000 Aqua
    5 Vit & mineral
    B12 1,5 mcg 12 Megazing
    B3 16,5 mg
    Besi 8,7 mg 12 Sakatonik
    Vit D 2000-5000 IU 3000 Suplemen
    Calcium 1000 mg
    Coenzyme Q10 200-300 mg
    Creatine 2-5 gr 2,5
    Zinc 11 mg 20 Megazing
    Ashwagandha 600-1000 mg 1000 Suplemen
    Vit C 1000 mg 750 Megazing
    AN
    KETERANGAN
    100 gr (2,5 sendok) nasi = 28 gr carbo = 112 kalori
    1 dada ayam 32 gr protein 165 kal, 1 shake 25 gr 160 kal
    1 apel 4,4 gr, 100 gr brokoli 2,4 gr, bayam 4gr, nasi 0,9gr
    Air minum

    100 gr ayam 0,31 mcg


    1 ounce 2 TBS kacang 4,5 mg
    100 gr ayam = 1 gr zat besi
    100 gr salmon 526 IU, 1 egg yolk 37 IU
    Suplemen, 1000 mg = 3 gelas susu
    Suplemen
    Loading 20 gr (/ 4)/hr x7 hr, Maintain 2-5 gr /hr
    1 kerang tiram 5,3 mg, 100 gr sapi 4,8 mg,
    Suplemen
    1 jeruk 51 mg, 1 apel 8,4 mg

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