Memasukkan muesli sebagai menu sarapan harian adalah pilihan yang sangat tepat. Selain rasa lezatnya bisa menaikkan semangat pagi Anda, makanan ini juga kaya akan beragam nutrisi dan baik untuk kesehatan.
Muesli merupakan oat utuh yang dicampur dengan biji-bijian, kacang-kacangan dan buah-buahan kering. Muesli sebenarnya tidak jauh berbeda dengan granola. Keduanya sama-sama berbahan pokok oat dan memiliki campuran. Bedanya, oat pada granola biasanya diberi tambahan pemanis dan dipanggang, sementara pada muesli tidak.
Muesli biasanya disajikan dingin. Caranya adalah dengan merendam muesli menggunakan susu, yoghurt, atau jus buah, lalu disimpan di kulkas semalaman. Namun, muesli juga dapat dimasak dengan cara direbus dalam air yang mendidih.
Fakta Kandungan Nutrisi Muesli
Muesli termasuk ke dalam kelompok makanan sereal yang dinilai paling sehat ketimbang jenis sereal lainnya. Oat sendiri merupakan bahan makanan yang tinggi serat dan beta-glucan, serta rendah lemak dan gula.
Selain dari oat, nutrisi yang terkandung di dalam muesli tergantung pada bahan makanan yang dicampur dengan oat. Anda bisa menentukan bahan-bahan sehat apa saja yang ingin Anda campur untuk membuat muesli. Namun, ada juga muesli yang sudah dikemas lengkap bersama dengan campuran-campurannya.
Berikut adalah macam-macam bahan makanan yang biasa ada pada muesli beserta kandungan gizinya:
- Biji-bijian, yang mengandung banyak serat termasuk beta glukan
- Kacang-kacangan, yang mengandung protein dan asam lemak omega-3
- Buah-buahan kering, yang mengandung serat, vitamin E, C, dan B12
- Susu kedelai, susu almond, susu sapi, atau yogurt, yang mengandung vitamin, zat besi, kalsium, fosfor, dan magnesium
Jika mencampur bahan muesli sendiri, pastikan Anda memilih campuran yang sehat, alami, dan tidak tinggi gula atau pengawet.
Ragam Manfaat Mengonsumsi Muesli
Melihat banyaknya nutrisi yang terkandung pada muesli, tidak heran bila jenis sereal ini memberikan beragam manfaat bagi kesehatan. Berikut ini adalah beberapa manfaat muesli yang bisa diperoleh bila Anda mengonsumsinya secara rutin:
1. Membuat kenyang lebih lama
Makanan kaya serat seperti muesli butuh waktu yang lebih lama untuk dicerna oleh tubuh, sehingga membuat perut terasa kenyang lebih lama. Dengan begitu, porsi makan Anda dalam sehari bisa jadi lebih sedikit. Hal ini tentu akan berkontribusi pada penurunan berat badan.
2. Menjaga kesehatan sistem pencernaan
Tingginya kandungan serat pada muesli juga dapat membantu menjaga kesehatan sistem pencernaan, mulai dari memelihara bakteri baik dalam usus hingga melancarkan buang air besar.
3. Menjaga kesehatan jantung
Sebuah penelitian menunjukkan bahwa mengonsumsi muesli secara teratur dapat menjaga kesehatan jantung serta menurunkan kadar kolesterol darah hingga 10%. Hal ini bisa terjadi karena peran beta glucan dari serat gandum sebagai salah satu nutrisi penting yang terkandung dalam muesli.
4. Mengurangi risiko terjadinya diabetes tipe 2
Beta glucan dalam muesli juga dapat mengendalikan kadar gula darah normal. Hal ini dapat mengurangi risiko terjadinya diabetes tipe 2. Bagi penderita diabetes, muesli bisa jadi menu sarapan yang lezat dan tetap menyehatkan.
Muesli adalah pilihan sarapan sehat yang baik dikonsumsi secara rutin. Beragam kandungan nutrisi di dalamnya memiliki segudang manfaat untuk kesehatan tubuh. Meski begitu, mengonsumsi muesli saja tidak cukup dalam memenuhi gizi seimbang.
Selain dengan muesli, Anda juga perlu memenuhi kebutuhan nutisi dengan beragam makanan lainnya, mulai dari umbi-umbian, daging, telur, ikan, hingga sayur dan buah-buahan. Bila perlu, berkonsultasilah ke dokter untuk mendapatkan saran mengenai makanan sehat dan pola hidup yang sesuai dengan kebutuhan tubuh Anda.
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