{"id":265309,"date":"2025-11-09T05:10:19","date_gmt":"2025-11-08T22:10:19","guid":{"rendered":"https:\/\/nawacita.co\/?p=265309"},"modified":"2025-11-08T12:18:54","modified_gmt":"2025-11-08T05:18:54","slug":"dikukus-atau-direbus-metode-memasak-mana-yang-paling-menjaga-gizi","status":"publish","type":"post","link":"https:\/\/nawacita.co\/index.php\/2025\/11\/09\/dikukus-atau-direbus-metode-memasak-mana-yang-paling-menjaga-gizi\/","title":{"rendered":"Dikukus atau Direbus: Metode Memasak Mana yang Paling Menjaga Gizi?"},"content":{"rendered":"

Dikukus atau Direbus: Metode Memasak Mana yang Paling Menjaga Gizi?<\/h1>\n

Jakarta, Nawacita<\/a><\/strong> — Ada banyak cara untuk mengolah makanan agar aman dan lezat. Namun, tak semua metode memasak memberikan hasil yang sama dari segi kandungan gizi.<\/p>\n

Antara makanan dikukus dan direbus, mana yang sebenarnya lebih sehat?<\/p>\n

Mengukus dan merebus dikenal sebagai metode memasak yang lebih sehat dibanding menggoreng. Keduanya sering digunakan untuk menyiapkan sayuran, daging, hingga seafood.<\/p>\n

Tapi perbedaan prosesnya membuat hasil gizi yang tersisa juga berbeda.<\/p>\n

\"\"<\/a>
Antara Kukus dan Rebus: Temukan Cara Masak Paling Baik untuk Tubuhmu.<\/figcaption><\/figure>\n

Mengukus merupakan metode memasak menggunakan uap panas dari air mendidih untuk mematangkan makanan tanpa harus menyentuh air secara langsung. Menurut World Food Wine, metode ini membantu menjaga kadar kalori dan lemak tetap rendah karena tidak membutuhkan minyak tambahan.<\/p>\n

Sayuran yang dikukus cenderung mempertahankan bentuk, warna, dan tekstur aslinya. Melansir NDTV, hal ini terjadi karena vitamin yang larut dalam air, seperti vitamin C dan vitamin B tidak banyak hilang ke dalam air rebusan.<\/p>\n

Tak hanya sayuran, beberapa jenis daging seperti ayam, sapi, dan seafood juga bisa dikukus. Hasilnya, makanan terasa lebih segar dan renyah tanpa kehilangan banyak nutrisi.<\/p>\n

Berbeda dengan mengukus, merebus dilakukan dengan merendam makanan langsung dalam air panas hingga matang. Cara ini populer karena praktis dan cepat, terutama untuk membuat sup atau hidangan bertekstur lembut seperti mashed potato.<\/p>\n

Namun, karena kontak langsung dengan air, sebagian nutrisi penting cenderung larut dan hilang. Mengutip Times of India, sayuran yang direbus biasanya kehilangan sebagian vitamin dan mineral, terutama yang mudah larut dalam air.<\/p>\n

Baca Juga: <\/strong>Puding Labu Kuning Santan, Perpaduan Lembut dan Gurih yang Bikin Nagih<\/a><\/p>\n

Akibatnya, rasa sayuran bisa lebih hambar dan teksturnya menjadi lembek.<\/p>\n

Meski begitu, metode ini cocok untuk melunakkan sayuran berpati seperti kentang dan ubi. Untuk meminimalkan kehilangan gizi, sebaiknya rebus sayuran dalam air yang sudah mendidih dan jangan terlalu lama.<\/p>\n

Air rebusannya pun bisa dimanfaatkan kembali sebagai kaldu agar nutrisi tak terbuang.<\/p>\n

Mana yang lebih sehat?<\/h3>\n

Dari sisi kesehatan, mengukus dinilai lebih unggul dibanding merebus. Melansir Health, penelitian menunjukkan bahwa sayuran yang dikukus memiliki kadar vitamin C, beta-karoten, dan flavonoid lebih tinggi.<\/p>\n

Kehilangan vitamin C saat dikukus selama lima menit hanya sekitar 8,6-14,3 persen, sementara pada sayuran rebus bisa mencapai 40,4-54,6 persen.<\/p>\n

Mengukus juga menjaga senyawa bermanfaat untuk pencernaan, terutama pada sayuran cruciferous seperti brokoli, kubis, dan kembang kol. Sebaliknya, merebus dapat menghilangkan sebagian senyawa tersebut ke dalam air.<\/p>\n

Jadi, jika tujuan Anda menjaga kandungan nutrisi makanan tetap maksimal, makanan dikukus adalah pilihan yang lebih sehat dibandingkan makanan rebusan.\u00a0cnn<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Dikukus atau Direbus: Metode Memasak Mana yang Paling Menjaga Gizi? Jakarta, Nawacita — Ada banyak cara untuk mengolah makanan agar aman dan lezat. Namun, tak semua metode memasak memberikan hasil yang sama dari segi kandungan gizi. Antara makanan dikukus dan direbus, mana yang sebenarnya lebih sehat? Mengukus dan merebus dikenal sebagai metode memasak yang lebih […]<\/p>\n","protected":false},"author":4,"featured_media":265314,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[54062,103279,17920,103280],"class_list":{"0":"post-265309","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-healthy","8":"tag-ahli-gizi","9":"tag-makanan-dikukus","10":"tag-makanan-sehat","11":"tag-merebus-makanan"},"yoast_head":"\nDikukus atau Direbus: Metode Memasak Mana yang Paling Menjaga Gizi?<\/title>\n<meta name=\"description\" content=\"Jakarta, Nawacita -- Ada banyak cara untuk mengolah makanan agar aman dan lezat. 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