1.

Perhitungan Kecukupan Gizi

AKG remaja :

Energi: 2125 kkal

Protein: 69 gr (12%)

Lemak: 71 gr (30%)

KH: 292 gr (54%)

2. Kecukupan gizi makan siang

Energi: 30% x 2125

= 646 kkal

Protein: 30% x 69

= 21 gr

Lemak: 30% x 71 gr

= 21 gr

KH: 30% x 292

= 88 gr
 BATAGOR SAYUR DAN SMOOTHIE BUAH MANGGA

A. BATAGOR SAYUR

Bahan:

 Kacang 35 gr
 Tepung terigu 25 gr
 Tepung kanji 25 gr
 Tahu 20 gr
 Ikan kakap 40 gr
 Telur 20 gr
 Sawi 20 gr
 Garam 5 gr
 Merica 5 gr
 Gula merah 25 gr

Cara Membuat:

1. Bakso

 Blender ikan kakap bersama dengan wortel. Tambahkan tepung terigu dengan tepung
kanji. Haluskan bersama.
 Bentuk nulat-bulat atau tuang ke dalam cetakan lalunkukus.
  Setelah matang, goring

2. Sawi Rol

 Kukus sawi terlebih dahulu

 Campurkan tepung bersama dengan garam, telur, merica dan abwang putih
 Potong-potong daun bawang dan seledri
 Adonan tepung dan irisan bawang di letakkan diatas sawi dan digulung. Kukus
kembali

3. Keseluruhan

 Campurkan semua bahan. Bakso, telur, tahu dan sawi rol

 Tambahkan saus kacang

B. Smoothie
Bahan:
 Mangga 75 GR
Cara Membuat:
 Blender manga
==================================================================
===
HASIL PERHITUNGAN DIET MAKAN SIANG
==================================================================
===
Nama Makanan Jumlah energy carbohydr.
___________________________________________________________________________
___

batagor sayur
kacang tanah tanpa kulit 35 g 198.4 kcal 5.6 g
tepung terigu 25 g 91.0 kcal 19.1 g
tepung tapioka 25 g 95.2 kcal 22.8 g
tahu goreng 20 g 41.2 kcal 0.3 g
ikan kakap 40 g 33.6 kcal 0.0 g
telur ayam 20 g 31.0 kcal 0.2 g
sawi hijau 20 g 3.0 kcal 0.4 g
garam 5g 0.0 kcal 0.0 g
merica halus 5g 16.3 kcal 2.9 g
gula aren 25 g 92.3 kcal 23.5 g

Meal analysis: energy 602.0 kcal (100 %), carbohydrate 75.0 g (100 %)

==================================================================
===
HASIL PERHITUNGAN
==================================================================
===
Zat Gizi hasil analisis rekomendasi persentase
nilai nilai/hari pemenuhan
___________________________________________________________________________
___
energy 602.0 kcal 2500.0 kcal 24 %
water 0.0 g 2800.0 g 0%
protein 24.2 g(16%) 60.0 g(12 %) 40 %
fat 24.7 g(35%) 100.0 g(< 30 %) 25 %
carbohydr. 75.0 g(49%) 458.0 g(> 55 %) 16 %
dietary fiber 6.2 g 30.0 g 21 %
alcohol 0.0 g - -
PUFA 6.7 g 10.0 g 67 %
cholesterol 102.4 mg - -
Vit. A 107.9 µg 1100.0 µg 10 %
carotene 0.0 mg - -
Vit. E 0.0 mg - -
Vit. B1 0.2 mg 1.3 mg 15 %
Vit. B2 0.2 mg 1.5 mg 14 %
Vit. B6 0.3 mg 1.6 mg 20 %
folic acid eq. 0.0 µg - -
Vit. C 6.0 mg 100.0 mg 6%
sodium 2011.3 mg 2000.0 mg 101 %
potassium 601.0 mg 3500.0 mg 17 %
calcium 205.1 mg 1200.0 mg 17 %
magnesium 120.5 mg 400.0 mg 30 %
phosphorus 310.8 mg 1250.0 mg 25 %
iron 5.6 mg 12.0 mg 46 %
zinc 2.2 mg 10.0 mg 22 %
==================================================================
===
HASIL PERHITUNGAN DIET SMOOTHIE
==================================================================
===
Nama Makanan Jumlah energy carbohydr.
___________________________________________________________________________
___

mangga golek 75 g 48.8 kcal 12.8 g

Meal analysis: energy 48.8 kcal (100 %), carbohydrate 12.8 g (100 %)

==================================================================
===
HASIL PERHITUNGAN
==================================================================
===
Zat Gizi hasil analisis rekomendasi persentase
nilai nilai/hari pemenuhan
___________________________________________________________________________
___
energy 48.8 kcal 1900.0 kcal 3%
water 0.0 g 2700.0 g 0%
protein 0.4 g(3%) 48.0 g(12 %) 1%
fat 0.2 g(4%) 77.0 g(< 30 %) 0%
carbohydr. 12.8 g(94%) 351.0 g(> 55 %) 4%
dietary fiber 1.3 g 30.0 g 4%
alcohol 0.0 g - -
PUFA 0.1 g 10.0 g 1%
cholesterol 0.0 mg - -
Vit. A 300.0 µg 800.0 µg 38 %
carotene 0.0 mg - -
Vit. E 0.0 mg - -
Vit. B1 0.0 mg 1.0 mg 5%
Vit. B2 0.0 mg 1.2 mg 4%
Vit. B6 0.1 mg 1.2 mg 8%
folic acid eq. 0.0 µg - -
Vit. C 27.0 mg 100.0 mg 27 %
sodium 1.5 mg 2000.0 mg 0%
potassium 117.0 mg 3500.0 mg 3%
calcium 7.5 mg 1000.0 mg 1%
magnesium 6.8 mg 310.0 mg 2%
phosphorus 8.3 mg 700.0 mg 1%
iron 0.1 mg 15.0 mg 1%
zinc 0.0 mg 7.0 mg 0%