gizi dan makanan usia remaja

7/23/2019 Gizi dan Makanan Usia Remaja

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@kuk nlf Blolflf Tzkl Xdblel

> Etfk 83<3 „ Lhkdn

Tzkl xdblel bdxtslolf tzkl sdxlakmlf nlxk blzl olflo"olflo bdftet blzl ndplzl& Slnl

tzkl xdblel hlf{lo sdxthlmlf {lf` ~dxelnk& Zdalkf sdxthlmlf gkzko olxdfl hdx~lbhlmf{l elxkf`lf adblo nlalb ~thtm! et`l ~dxelnk sdxthlmlf mixbifla& Sdxthlmlf"sdxthlmlf k~t

bdbsdf`lxtmk odht~tmlf `kuk nlxk blolflf bdxdol&

Ztf``tmstf slnl tzkl xdblel ~tbhtm odbhlf` ~thtm hdxalf`ztf` albhl~ hlmolf lolf~dxmdf~k bdfedalf` tzkl <= ~lmtf ~knlo hdxlx~k glo~ix `kuk slnl tzkl kfk ~knlo bdbdxatolf

sdxml~klf al k̀& Zkgl~ dfdx̀ ko slnl tzkl xdblel bdf{dhlholf lo~kwk~lz gkzko ~thtm

bdfkfòl~olf zdmkf``l odht~tmlf dfdx`k et`l lolf bdfkfòl~&

Zdalkf k~t od~dxalbhl~lf ~tbhtm odbhlf` ~thtm slnl tzkl zdhdatbf{l lolf nkodelx slnltzkl kfk& Kfk hdxlx~k sdbdftmlf odjtotslf `kuk zlf`l~ sdf~kf` l`lx ~tbhtm odbhlf`

~thtm hdxalf`ztf` ndf`lf zdbstxfl&

Bdftxt~ sdfdak~klf ^lffdx nlf Nlwkz ~dxf{l~l odjdsl~lf stfjlo sdx~lbhlmlf ~kf``k

hlnlf tf~to lflo alok"alok lnlalm slnl tzkl <:!4 ~lmtf nlf slnl lflo sdxdbstlf slnltzkl <<!4 ~lmtf& Sdxthlmlf oibsizkzk ~thtm slnl tzkl xdblel bdxtslolf glo~ix sdf~kf`

{lf` bdbsdf`lxtmk odht~tmlf `kuk slnl tzkl xdblel& Ndbkoklf et`l sdf`lxtm mixbifla

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bdxtslolf sdf{dhlh ~dxelnkf{l `lf``tlf `kuk zdsdx~k lfdbkl `kuk&

C Glo~ix sdf{dhlh blzlalm `kuk slnl tzkl xdblel

Hdxhl`lk hdf~to `lf``tlf `kuk slnl tzkl xdblel zdxkf` ~dxelnk& Zdalkf odotxlf`lf dfdx`k

nlf sxi~dkf lfdbkl `kuk nlf ndgkzkdfzk hdxhl`lk wk~lbkf et`l zdxkf` ~dxelnk& Zdhlakof{l et`l blzlalm `kuk adhkm -iwdxft~xk~kif+ {lf` nk~lfnlk iadm ~kf``kf{l elfòl ihdzk~lz slnl

xdblel ~dxt~lbl nk oi~l"oi~l hdzlx&

Hdxhl`lk glo~ix {lf` bdbkjt ~dxelnkf{l blzlalm `kuk slnl tzkl xdblel lf~lxl alkf lnlalm5

-/+ Odhklzllf blolf {lf` htxto

Odhklzllf blolf {lf` htxto {lf` hdxslfòla slnl odhklzllf blolf odatlx`l {lf` et`l

~knlo hlko ztnlm ~dx~lflb zdelo odjka lolf ~dxtz ~dxelnk slnl tzkl xdblel& Bdxdol blolfzdlnlf{l ~lfsl bdf`d~lmtk odht~tmlf lolf hdxhl`lk ul~ `kuk nlf nlbslo ~knlo

nksdftmkf{l odht~tmlf ul~ `kuk ~dxzdht~ ~dxmlnls odzdml~lf bdxdol&

-/+ Sdblmlblf `kuk {lf` odakxt

^thtm {lf` alf`zkf` zdxkf` bdfelnk knlblf hl`k slxl xdblel ~dxt~lbl plfk~l xdblel&

Mla k~t zdxkf` bdfelnk sdf{dhlh blzlalm! olxdfl tf~to bdbdakmlxl odalf`zkf`lf ~thtm



bdxdol bdfdxlsolf sdf`l~txlf sdbhl~lzlf blolflf zdjlxl odakxt& Zdmkf``l odht~tmlf

`kuk bdxdol ~lo ~dxsdftmk& Mlf{l blolf zdolak zdmlxk l~lt blolf blolflf zdlnlf{l!

~knlo blolf flzk bdxtslolf sdfdxlslf sxkfzks sdbdakmlxllf `kuk {lf` odakxt nlfbdfnixif` ~dxelnkf{l `lf``tlf `kuk&

-/+ Odztollf {lf` hdxadhkmlf ~dxmlnls blolflf ~dx~df~t&

Odztollf {lf` hdxadhkmlf ~dxmlnls blolflf ~dx~df~t zlel bdf{dhlholf odht~tmlf `kuk

~lo ~dxsdftmk& Odlnllf zdsdx~k k~t hklzlf{l ~dxolk~ ndf`lf ‑bind‒ {lf` ~df`lm blxlo nkolalf`lf xdblel& Nk~lmtf <;73 lf bkzlaf{l xdblel"xdblel nk Lbdxkol Zdxkol~ zlf`l~

bdf``lfnxtf`k blolflf hdxtsl mi~ ni` nlf bkftblf jijl jial& Odhklzllf kfk

odbtnklf bdfelalx od xdblel"xdblel nkhdxhl`lk fd`lxl alkf ~dxblzto nk Kfnifdzkl&

-/+ Sxibizk {lf` hdxadhkmlf bdalatk bdnkl blzl

Tzkl xdblel bdxtslolf tzkl nkzlfl bdxdol zlf`l~ btnlm ~dx~lxko slnl mla"mla {lf`

hlxt& Oifnkzk k~t nkblfgll~olf iadm sdf`tzlmlf blolflf ndf`lf bdbsxibizkolf sxinto blolflf bdxdol! ndf`lf jlxl {lf` zlf`l~ bdbsdf`lxtmk slxl xdblel& Adhkm"

adhkm ekol sxibizk k~t nkalotolf ndf`lf bdf``tflolf hkf~lf` gkab {lf` bdfelnk knialbdxdol&

-/+ Blztof{l sxinto"sxinto blolflf hlxt {lf` hdxlzla nlxk fd`lxl alkf zdjlxl hdhlz

bdbhlpl sdf`lxtm ~dxmlnls odhklzllf blolflf slxl xdblel& Edfkz"edfkz blolflf zkls

zlf~ls -glz~ giin+ {lf` hdxlzla nlxk fd`lxl hlxl~ zdsdx~k mi~ ni`! skuul! mtbhdx`dx gxkdnjmkjmodf nlf Gxdfjm gxkdz! hdxhl`lk edfkz blolflf hdxtsl oxksko -etfo giin+ zdxkf`

nklf``ls zdhl`lk `kbhla odmkntslf bindxf iadm slxl xdblel& Odhdxl~lf ~dxmlnls

hdxhl`lk edfkz glz~ giin k~t ~dxt~lbl olxdfl olnlx adblo edftm nlf oiadz~dxia {lf` ~kf``k

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Odht~tmlf @kuk Slnl Tzkl Xdblel

^lhda hdxkot~ kfk bdbtl~ sdxokxllf odht~tmlf hdxhl`lk ul~ `kuk slnl tzkl xdblel&

Lfetxlf odjtotslf `kuk slnl tzkl xdblel -<:"<= ~lmtf+

Edfkz

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Odht~tmlf ul~ `kuk

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sdx~tbhtmlf& Zdalkf k~t! xdblel tbtbf{l bdalotolf lo~kwk~lz gkzko adhkm ~kf``k

nkhlfnkf` tzkl alkff{l! zdmkf``l nksdxatolf ul~ `kuk {lf` adhkm hlf{lo&

C Dfdx`k

Glo~ix {lf` sdxat nksdxml~kolf tf~to bdfdf~tolf odht~tmlf dfdx`k xdblel lnlalm

lo~kwk~lz gkzko! zdsdx~k ialmxl`l {lf` nkkot~k hlko nlalb od`kl~lf nk zdoialm bltstf nk

atlx zdoialm& Xdblel nlf dozdot~kg btnl {lf` lo~kg nlf hlf{lo bdalotolf ialmxl`lbdbdxatolf lztslf dfdx`k {lf` adhkm hdzlx nkhlfnkfòlf {lf` otxlf` lo~kg&

Zdelo almkx mkf``l tzkl <3 ~lmtf! dfdx`k {lf` nkht~tmolf xdal~kg zlbl nlf ~knlo

nkhdnlolf lf~lxl alok"alok nlf sdxdbstlf& Slnl blzl xdblel ~dxnlsl~ sdxhdnllf

odht~tmlf dfdx`k tf~to alok"alok nlf sdxdbstlf olxdfl sdxhdnllf oibsizkzk ~thtm nlfodjdsl~lf sdx~tbhtmlf&

Odjtotslf `kuk -LO@+ dfdx`k tf~to xdblel nlf ndplzl btnl sdxdbstlf 8333"<833oola zdnlfòlf tf~to alok"alok lf~lxl 8>33"8=33 oola zd~kls mlxk&

LO@ dfdx̀ k kfk nklfetxolf zdok~lx 73$ hdxlzla nlxk ztbhdx olxhimknxl~& Blolflf

ztbhdx olxhimknxl~ lnlalm5 hdxlz! ~dxk`t nlf mlzka ialmlff{l -bkd! zsl`d~~k! bljlxifk+!tbhk"tbhklf -thk elalx! zkfòif`+! el`tf`! `tal! nlf alkf"alkf&

C Sxi~dkf

Odht~tmlf sxi~dkf et`l bdfkfòl~ slnl blzl xdblel! olxdfl sxizdz sdx~tbhtmlf {lf`

zdnlf` ~dxelnk ndf`lf jdsl~& Slnl lpla blzl xdblel! odht~tmlf sxi~dkf xdblel

sdxdbstlf adhkm ~kf``k nkhlfnkfòlf alok"alok! olxdfl bdblztok blzl sdx~tbhtmlfjdsl~ adhkm ntat&

Slnl lomkx blzl xdblel! odht~tmlf sxi~dkf alok"alok adhkm ~kf` k̀ nkhlfnkfòlf

sdxdbstlf olxdfl sdxhdnllf oibsizkzk ~thtm& Odjtotslf sxi~dkf hl`k xdblel <!4 ‚ 8!3`x)o` HH)mlxk& LO@ sxi~dkf xdblel nlf ndplzl btnl lnlalm >="78 `x sdx mlxk tf~to

sdxdbstlf nlf 44"77 `x sdx mlxk tf~to alok"alok&

Blolflf ztbhdx sxi~dkf mdplfk hdxfkalk hkiai`kz adhkm ~kf` k̀ nkhlfnkfòlf ztbhdx

sxi~dkf flhl~k! olxdfl oibsizkzk lzlb lbkfi dzdfzkla {lf` adhkm hlko! nlxk zd`k otlak~lzbltstf otlf~k~lz& Hdxhl`lk ztbhdx sxi~dkf lnlalm5 nl`kf` bdxlm -zlsk! odxhlt!

olbhkf`+! nl`kf` st~km -l{lb! kolf! odakfjk+! ztzt nlf mlzka ialmlff{l -odet! bdf~d`l!{lota~+! odndad nlf mlzka ialmlff{l -~dbsd! ~lmt+! oljlf`"oljlf`lf! nlf alkf"alkf&

C Olazktb

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zodad~la)odxlfòl nlf sdxodbhlf`lf dfnioxkf adhkm hdzlx nkhlfnkfòlf blzl lflo nlf

ndplzl& Adhkm nlxk 83 sdxzdf sdx~tbhtmlf ~kf``k hlnlf nlf zdok~lx 43 sdxzdf blzzl



~talf` ndplzl nkjlslk slnl blzl xdblel& LO@ olazktb tf~to xdblel nlf ndplzl btnl

lnlalm 733"033 b` sdx mlxk tf~to sdxdbstlf nlf 433"033 b` tf~to alok"alok& Ztbhdx

olazktb {lf` slakf` hlko lnlalm ztzt nlf mlzka ialmlff{l& Ztbhdx olazktb alkff{l kolf!oljlf`"oljlf`lf! zl{txlf mkelt! nlf alkf"alkf&

C Hdzk

Odht~tmlf ul~ hdzk slnl xdblel et`l bdfkfòl~ olxdfl ~dxelnkf{l sdx~tbhtmlf jdsl~&

Odht~tmlf hdzk slnl xdblel alok"alok bdfkfòl~ olxdfl dozslfzk wiatbd nlxlm nlf sdfkfòl~lf oifzdf~xlzk mldbiàihkf -Mh+&

Zd~dalm ndplzl! odht~tmlf hdzk bdftxtf& Slnl sdxdbstlf! odht~tmlf {lf` ~kf``k lolf

hdzk ~dxt~lbl nkzdhlholf odmkalf`lf ul~ hdzk zdalbl bdfz~xtlzk& Mla kfk bdf`lokhl~olf

sdxdbstlf adhkm xlplf ~dxmlnls lfdbkl hdzk nkhlfnkfòlf alok"alok&

Sdxdbstlf ndf`lf oifztbzk hdzk {lf` otxlf` l~lt bdxdol ndf`lf odmkalf`lf hdzk {lf`

bdfkfòl~! lolf bdf`lalbk lfdbkl `kuk hdzk& Zdhlakof{l ndgkzkdfzk hdzk btfòkfbdxtslolf akbk~kf` glj~ix tf~to sdx~tbhtmlf slnl blzl xdblel! bdf`lokhl~olf

~kf``kf{l odht~tmlf bdxdol lolf ul~ hdzk&

Mla alkf {lf` sdxat nkkf`l~! lnlalm hkilwlkalhkak~{ nlxk blolflf tbtbf{l zlf`l~ xdfnlm{lk~t 1<3 sdxzdf& Ztbhdx hdzk nlxk mdplfk bdbstf{lk hkilwlkalhkak~{ {lf` adhkm ~kf``k

nkhlfnkfòlf ztbhdx flhl~k&

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ndgkzkdfzk hdzk& [lf` nlsl~ bdfkfòl~olf sdf{dxlslf hdzk nlxk ztbhdx flhl~k lnlalm

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LO@ hdzk tf~to xdblel nlf ndplzl btnl sdxdbstlf <;"87 b` zd~kls mlxk! zdnlfòlf

tf~to alok"alok <:"8: b` sdx mlxk& Blolflf {lf` hlf{lo bdf`lfntf` ul~ hdzk lnlalm

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C Zdf` -Ukfj+

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C Wk~lbkf

Odht~tmlf wk~lbkf et`l bdfkfòl~ zdalbl blzl xdblel olxdfl sdx~tbhtmlf nlf

sdxodbhlf`lf jdsl~ {lf` ~dxelnk& Olxdfl odht~tmlf dfdx`k bdfkfòl~! blol odht~tmlf



hdhdxlsl wk~lbkf stf bdfkfòl~! lf~lxl alkf {lf` hdxsdxlf nlalb bd~lhiakzbd

olxhimknxl~ bdfelnk dfdx`k zdsdx~k wk~lbkf H<! H8 nlf Fkljkf& Tf~to zkf~dzl NFL nlf

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nlf sdf``lf~klf zda&

Lnl hdhdxlsl ul~"ul~ `kuk {lf` nkht~tmolf iadm xdblel5

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jb& Zdhlakof{l slnl jipio! sdfkfòl~lf hdxl~ nlf ~kf``k hlnlf ~dxelnk slnl tzkl <8"<:

~lmtf! {lk~t 83 o` nlf 83 jb&

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sl{tnlxl! hdxodbhlf`f{l wl`kfl! sdfkz! htat"htat nk zdok~lx odblatlf nlf od~klo! nlf

bdfz~xtlzk tf~to jdpdo& Olalt ok~l ~knlo bdbsdxml~kolf odht~tmlf `kuk! blol lolfbdxt`kolf sdxodbhlf`lf zdalfet~f{l& ^dxt~lbl slnl jdpdo olxdfl flf~kf{l lolf

bdf{dhlholf bdfz~xtlzk ~knlo alfjlx! `lf``tlf odzthtxlf! xif``l slf``ta ~knlo

hdxodbhlf` zdmkf``l ztak~ od~kol bdalmkxolf! odztak~lf slnl zll~ mlbka nlf f`knlb!

zdx~l lkx ztzt kht -LZK+ ~knlo hl`tz&

-"+ Sdxthlmlf `l{l mknts nlf odhklzllf blolf {lf` bdbsdf`lxtmk etbalm oifztbzk

blolflf nlf ul~"ul~ `kuk! {lk~t5

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zdhl{l! nlf btalk ~dx~lxko ndf`lf alplf edfkz bdf{dhlholf ok~l zlf`l~ bdfel`l

sdflbskalf& Zdbtl k~t zlf`l~ bdbsdf`lxtmk sial blolf ok~l! bkzlaf{l olxdfl ~lot~`dbto ok~l zlxlslf nlf blolf zklf` l~lt mlf{l blolf zdolak zdmlxk& Slnlmla k~t zdbtl

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8+ Odhklzllf ‑f`dbka‒ {lf` xdfnlm `kuk -otxlf` olaixk! sxi~dkf! wk~lbkf! nlf bkfdxla+

zdsdx~k ‑blolflf xkf`lf‒ {lf` zll~ kfk hlf{lo nketla nk ~ioi"~ioi& Jlbkalf ~dxzdht~

nlsl~ bdf`txlf`k zdadxl blolf& Lamlzka! ok~l mlf{l bdfìfztbzk jlbkalf ~lo hdx`kuk&Zdhlkof{l! olalt blt f`dbka skakm edfkz blolflf xkf`lf {lf` hdx̀ kuk! zdsdx~k5 xi~k!

oljlf` xdhtz! nlf htlm"htlmlf&

:+ Odhklzllf blolf blolflf zkls zlek -glz~ giin+ {lf` et`l oibsizkzk `kukf{l ~knlo zdkbhlf`! {lk~t ~dxalat ~kf``k olfntf`lf olaixkf{l! dgdof{l ok~l elnk btnlm `dbto&

>+ Odhklzllf ~knlo blolf sl`k nlf blalz bkftb lkx st~km& Nlxk mlzka sdfdak~klfnk~dbtolf ixlf` {lf` zlxlslf sl`k nl{l kf`l~f{l lolf adhkm hlko! nlsl~ hdxskokx edxfkm

nlf bdbkakok ~dfl`l tf~to hdxlo~kwk~lz&

Bdf`l~tx Blolflf slnl Tzkl Xdblel



Hdxkot~ kfk hdhdxlsl sd~tfeto nlalb bdf`l~tx blolflf slnl tzkl xdblel&

<& El`lalm hdxl~ hlnlf l`lx lnl slnl ~kfòl~ {lf` fixbla& Mkfnlxolf hdxl~ hlnlf

~dxalat xdfnlm {lk~t nkhlplm =3$ nlf hdxl~ fixbla l~lt hdxl~ hlnlf {lf` ~dxalat~kf``k -adhkm nlf <83$ hdxl~ hlnlf fixbla+& Odotxtzlf l~lt ‑~pk``{‒ {lf`

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8& Tsl{lolf l`lx ~thtm bdbsdxiadm ul~ `kuk nlalb etbalm {lf` zdkbhlf` ndf`lfodht~tmlf ~thtm! hlko ul~ `kuk bloxi bltstf bkoxi& Blolflf zdztlk z{lxl~

‑dbsl~ zdml~‒ bdxtslolf odmlxtzlf tf~to bdfelbkf ~dxsdftmkf{l odjtotslf

`kuk&:& Slf~lf`lf ~dxmlnls edfkz"edfkz blolflf ~dx~df~t {lf` ~knlo hdxnlzlx zdhlkof{l

~knlo nkalotolf! odjtlak l~lz nlzlx kfnkolzk bdnkz&

>& Hdxhl`lk edfkz zl{txlf nlf htlm"htlmlf {lf` ol{l lolf hdxhl`lk wk~lbkf nlfbkfdxla zlf`l~ nklfetxolf tf~to bdbdakmlxl odzdml~lf otak~&

4& Blolflf {lf` olnlx adblof{l ~kf``k nlf blolflf {lf` ~dxalat blfkz zdhlkof{l

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0& Mkfnlxkalm odztollf {lf` hdxadhkmlf ~dxmlnls mlf{l blolflf"blolflf ~dx~df~t

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bkfdxla&

• Hklzlolf zlxlslf& ^knlo mlxtz flzk! ~lsk hkzl hthtx l{lb! hthtx oljlf` mkelt!bkd nlf zl{tx! ztzt! l~lt xi~k&

• Otxlf`k f`dbka {lf` ~knlo zdml~! `lf~k ndf`lf blolflf {lf` adhkm hdx`kuk l~lt

htlm"htlmlf



• Blolfalm blolflf ztbhdx ul~ hdzk& Blolf ztbhdx wk~lbkf J tf~to

bdfkf`ol~olf sdf{dxlslf ul~ hdzk! mkfnlxk bkftb ~dm l~lt oisk zd~dalm blolf

-slakf` ~knlo zl~t elb zd~dalm blolf+&

• Bkftb lkx hdxzkm nlf bl~lf` bkfkbla = `dalz zd~kls mlxk

• @tflolf `lxlb hdx{inktb

•

Alotolf ialm xl`l zdjlxl ~dxl~tx • Elf`lf bdxioio nlf bdf``tflolf ihl~"ihl~lf ~dxalxlf`&

• Elf`lf bdblolk htbht sdf{dnls olxdfl lolf bdxt`kolf odzdml~lf

• Htlf` lkx hdzlx {lf` ~dxl~tx bdbhlf~t sdf{dxlslf ul~ `kuk nlf odalfjlxlf sxizdz sdfjdxfllf

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