KEBUTUHAN ZAT GIZI dan PERHITUNGAN KEBUTUHAN ENERGI.pptx

8/19/2019 KEBUTUHAN ZAT GIZI dan PERHITUNGAN KEBUTUHAN ENERGI.pptx

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KLETUS MARSELINUS GABHE. M.Pd

KEBUTUHAN ZAT GIZI


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PENDAHULUAN


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HIGH PERFORMANCE ATLET


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Prestasi Prima Olara!a "M A#$ar Pasa% P.D

Aspek Biologi &Kemam'%a# Dasar T%(%) F%#!si

Or!a# T%(%) P*st%r T%(%) Nutrisi/Gizi+

Aspek Psikologi &I#tele,t%al) M*ti-asi)Ke'ri(adia#+

Aspek Lingkungan &S*sial) Sara#a da#Prasara#a) C%aa) I,lim+

Aspek Penunjang &Pelati) Pr*!ram Pelatia#)B*#%s+


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Peme#%a# GIZI SEIMBANG atletmer%'a,a# sala sat% /a,t*r 'e#ti#!'e#a'aia# 'restasi *lara!a.

Ma,a#a# se*ra#! atlet ar%s me#!a#d%#!0at !i0i ses%ai de#!a# ,e(%t%a# a,ti1tas

seari2ari da# *lara!a#3a.Pe#!at%ra# ma,a#a# terada' se*ra#! atlet

ar%s INDIVIDUAL

Fa,t*r Usia) 4e#is Kelami#) Berat Bada#)

Ti#!!i Bada#.Fa,t*r 4e#is Ca(a#! Olara!a) Peri*desasi

Pelatia#) Masa K*m'etisi da# MasaPem%lia#.


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KUALITAS

KUANTITAS

Pem(eria# Ma,a#a# 'ada Atlet


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Pem(eria# ma,a#a# 3a#! te'at da'atme#!asil,a# ,*#disi 1si, 3a#! *'timal)

da# e#er!i 3a#! %,%' selamame#5ala#,a# ,e!iata#.

Atlet mem(%t%,a# ma,a#a# 3a#! le(i(a#3a, dari'ada 3a#! (%,a# atlet)

,are#a atlet mela,%,a# a,ti-itas 1si,3a#! le(i (erat.

Se*ra#! atlet ar%s me#!eta%i

,e(%t%a# 0at20at !i0i dalam seari %#t%,me#5ami# ,*#s%msi 3a#! me#%,%'i&ade,%at+.

Ke(%t%a# !i0i atlet de#!a# a(a#!*lara a a# di el%ti ar%s di erati,a#


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K*#s%msi #%trisi 3a#! te'at dalamseari2ari seara la#!s%#!mem(eri,a# 'e#!ar% '*siti/terada' 'e#i#!,ata# 'er/*rma serta

'restasi 3a#! dirai *le se*ra#!atlet.

Ada#3a !a#!!%a# ,eseim(a#!a#

tata !i0i da'at me#!am(at'elatia# 3a#! e/e,ti/ sei#!!a'e#am'ila# me#5adi tida, ma,simal

da# tida, ses%ai de#!a# '*te#si#3a.

!ata Gizi "la#raga$an


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Mas3ara,at 'ada %m%m#3ama%'%# *ra#! 3a#! seda#!

(erlati &Atlet+) te#t%memerl%,a# ma,a#a# 3a#!(er-ariasi.

Atlet selama latia# da#'erta#di#!a# memerl%,a#

5%mla ,al*ri 7 " 8 ,ali le(i(a# a,.

Makanan %ang Ber&ariasi


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Pe#e#t%a# (erat (ada# ideal (a!i se*ra#!

atlet (er(eda de#!a# 3a#! (%,a# atlet),are#a 'er(edaa# ,*m'*sisi t%(%#3a.

Atlet de#!a# ,era#!,a t%la#! da# masa *t*t3a#! (esar dia#!!a' se(a!ai ,ele(ia# (erat

(ada# 'adaal ,a#d%#!a# lema,#3a sedi,it.Pe#!%,%ra# ,*m'*sisi t%(% atlet se(ai,#3a

me#!!%#a,a# 5%mla l*!aritma dari dela'a#li'ata# ,%lit de#!a# l*,asi) 7 'ada le#!a#

atas) 9 'ada t%(% da# 7 'ada e,stremitas(a$a.

Berat (ada# ideal ata% (erat (ada# ,*m'etiti/ar%s di'er*le 'erlaa#2laa# dil%ar masa

'elatia# da# ar%s di'eliara selama masa

Ke#dali,a# Berat Bada#


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Atlet 3a#! terlati le(i (a#3a,

me#!!%#a,a# lema, se(a!ai s%m(er e#er!idari'ada 3a#! tida, terlati.

Atlet de#!a# s%m(er lema, t%(% 3a#!re#da) teta' mem'%#3ai 5%mla (esar

'ersediaa# 5ari#!a# lema,) sei#!!a tida,'erl% ma,a# e,stra lema,.

Lema, me#!a#d%#! :,,al;!ram da# ar%sdi!%#a,a# tida, (erle(ia#) atlet ra$a#

terada' !a#!!%a# ,eseata# 3a#!dise(a(,a# tata !i0i asam lema, 5e#%.

Pe#!!a#tia# lema, 5e#% dalam tata !i0i

de#!a# lema, tida, 5e#% da'at meme#%ias*,a# ,al*ri da# #%trisi ta# a dam a,

Hi#dari Ma,a# Terlal% Ba#3a, Lema,


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G%la m%r#i ata% ma,a#a# 3a#!terlal% ma#is dalam me#% dasar

e#da,#3a di,%ra#!i.Me#!,*#s%msi !%la tida, m%r#i3a#! terda'at dalam 'adi2

'adia#) (%a da# sa3%ra# 5%!ase,ali!%s (isa me#da'at,a#mi#eral da# -itami# 3a#!

di'erl%,a#.

'in(ari Makan terlalu)an%ak Gula


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Padi2'adi) sa3%r da# (%a me#!a#d%#! le(i(a#3a, %#s%r kar)o#i(rat " su*)er energi.

Bila di(a#di#!,a# de#!a# lema,) e#er!i 3a#!diasil,a# s%m(er ma,a#a# i#i le(i sedi,it.

Ka#d%#!a# ra#tai ,ar(*# &Car(*#;C+)3dr*!e# &H+ da# *,si!e# &O+ le(i (ai, da#da'at me#!e#3a#!,a#.

Tata !i0i atlet de#!a# CHO ti#!!i di'erl%,a#,are#a da'at me#!!a#ti,a# !li,*!e# *t*t3a#! a(is ter'a,ai sei#!!a 'e#am'ila#atlet ter5a!a.

Setia' !ram CHO me#!asil,a# e#er!ise(esar 9,al) sei# a tata i0i de# a# CHO

Ma,a# le(i (a#3a, 'adi7a#)Sa3%ra# da# B%a7a#


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Pe#!ar% (%r%, a,%t dari al,**l adala m*t*ri,)

'r*ses (er1,ir da# em*si*#al.Dari s%d%t 'a#da#! 1si*l*!is) al,**l

me#!am(at 'r*ses 'em(e#t%,,a# !l%,*sa (ar%dalam t%(% 3a#! dise(%t de#!a#

glukoneogenesis.Gl%,*#e*!e#esis i#i (iasa#3a ter5adi saat t%(%

,e,%ra#!a# !l%,*sa &H3'*!li,emi+.

Pr*ses Gl%,*#e*!e#eis 3a#! teram(at a,a#

mem'er'ara 3'*!li,emi da# me#i#!,at,a#resi,* deidrasi 'ada *lara!a.

H3'*!li,emi dalam %(%#!a##3a de#!a# as%'a#al,**l " me#!!a#!!% termoregulasi

&'e#!at%ra# s%% t%(%+

Hi#dari Mi#%m Al,**l


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As%'a# !aram mi#eral 'adaatlet dalam ,*#se#trasi 3a#!%,%' sa#!at 'e#ti#!.

Natri%m mer%'a,a# mi#eral3a#! 'ali#! di'erati,a#,are#a 5%mla 3a#! saat

(er,eri#!at %,%' (esar.As%'a# aria# 3a#!

dia#5%r,a# %#t%, 'ara atlet

Pengaturan Asupan Gara*


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Peme#%a# ,e(%t%a# !i0i *lara!a$a# " (esar

a,ti-itas da# $a,t% a(a#! *lara!a#3a. Tia' Ca(a#! *lara!a memili,i 7 maam latia#

3a#! ar%s di5ala#i *le *lara!a$a# 3ait%6

=. latia# 'em(i#aa# ,*#disi 1si, dasar) da#

7. latia# 'em(i#aa# ,eteram'ila# te,#is a(a#!OR.

Perit%#!a# ,e(%t%a# a,a# e#er!i &,al*ri+ ar%smem'erit%#!,a# ,e 7 /a,t*r terse(%t serta

d%rasi dari latia#2latia# terse(%t.U#t%, mem%da,a# 'erit%#!a# ,e(%t%a#

e#er!i terse(%t) dila,%,a# 'e#!el*m'*,a#a(a#! *lara!a 3ait%6

+lasi,kasi "la#raga


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Me#em(a,

G*l/

B*$li#!

Pa#aa#

=. Olara!a Ri#!a#


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Atleti, 2 B%l%ta#!,is

B*la Bas,et 2 H*,e3

S*/t(all 2 Te#is

Te#is Me5a 2 Se#am

Se'a,(*la

Olara!a Seda#!


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Re#a#! " Bala'Se'eda

Ti#5% 2 G%lat

Kem'* 2 4%d*

Olara!a Berat


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Olara!a Berat

Se,ali

Bala'Se'eda

&>

=8


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Perit%#!a# ,e(%t%a# 0at20at !i0i dalam me#%3a#! ade,%at (iasa#3a terdiri dari 'r*'*rsi 0at20at !i0i terse(%t terada' ,al*ri t*tal.

Pr*'*rsi 0at20at !i0i dari ,e(%t%a# ,al*ri t*tal6

a. Kar(*idrat 6 ?< " @


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As'e,2as'e, Kal*ri T*tal

dalam Seari

Um%r 4e#isKelami

#

BeratBada#

MaamA,ti-ita

s

4%mlaA,ti-ita

s


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-enis+ela*in

"la#raga

.ingan

"la#raga

Se(ang

"la#raga Berat

"la#raga BeratSekali

La,i2La,i 97 9? 9 ?7

Perem'%a#

8? 9< 9@

Ke(%t%a# E#er!i %#t%, Ber(a!aiCa(a#! Olara!a &,,al;,!BB;ari+


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Me#e!a ter5adi#3a 3'*!li,emi 3a#!

dita#dai de#!a# !e5ala sa,it ,e'ala)'a#da#!a# ,a(%r) (i#!%#!) ,elelaa#3a#! me#!!a#!% 'e#am'ila# atlet.

Me#e#a#!,a# lam(%#! ,are#a ma,a#dalam lam(%#! a,a# me#etralisir aira#lam(%#! sei#!!a lam(%#! tida, #3erida# me#!%ra#!i rasa la'ar.

Mem(e#t%, ada#!a# !li,*!e#.Me#5a!a ,e%,%'a# aira# da# ele,tr*lit

a!ar tei#dar dari deidrasi

TU4UAN KARBOHIDRAT LOADING


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Gera, 3a#! ter5adi 'ada *lara!a ,are#a ada#3a,*#tra,si *t*t.

Ot*t da'at (er,*#tra,si ,are#a ada#3a 'em(e(asa#e#er!i (er%'a ATP di dalam sel *t*t.

ATP dalam sel *t*t 5%mla#3a ter(atas da# da'atdi'a,ai se(a!ai s%m(er e#er!i a#3a dalam $a,t% =

" 7 deti,.K*#tra,si *t*t da'at teta' (erla#!s%#! a'a(ila ATP

3a#! tela (er,%ra#! di(e#t%, ,em(ali.

Pem(e#t%,,a# ,em(ali ATP da'at (erasal dari ,reati#

/*s/at) !l%,*sa) !li,*!e#) da# asam lema,.Ke(%t%a# e#er!i da'at diit%#! de#!a#

mem'erati,a# (e(era'a ,*m'*#e# 'e#!!%#aa#e#er!i 6 BMR) SDA) da# A,ti-itas Fisi, da# Fa,t*rPert%m(%a#

Perit%#!a# Ke(%t%a# E#er!i


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Meta(*lisme (asal adala (a#3a,#3a

e#er!i 3a#! di!%#a,a# 5ari#!a# dalam,eadaa# istiraat 5asma#i da# r*a#i.

E#er!i terse(%t di!%#a,a# %#t%,mem'ertaa#,a# /%#!si -ital t%(%.

Meta(*lisme (asal di'e#!ar%i *le(er(a!ai /a,t*r 3ait%6 5e#is ,elami#) %sia)%,%ra# da# ,*m'*sisi t%(%) /a,t*r

'ert%m(%a#) serta /a,t*r li#!,%#!a#da# ,eadaa# em*si da# stress.

Rasa !elisa da# ,ete!a#!a# da'atme#!asil,a# meta(*lisme (asal "=


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-enis+ela*in

Berat Ba(an+g0

Energi+alori012 3 14ta#un0



La,i2La,i

=?7 ==9 =9::

?< =@=8 =: =?

? =


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-enis+ela*in

Berat Ba(an+g0




Perem'%a#

9< =779 =


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Bila sese*ra#! dalam ,eadaa# (asal

me#!,*#s%msi ma,a#a# ma,a a,a#terliat 'e#i#!,ata# 'r*d%,si 'a#as.

Pr*d%,si 'a#as 3a#! me#i#!,at

dim%lai = 5am setela ma,a#)me#a'ai ma,sim%m 'ada 5am,eti!a) da# di'ertaa#,a# di atas

tara/ selama e#am 5am ata% le(i.Ke#ai,a# 'r*d%,si 'a#as di atas

meta(*lisme (asal 3a#! dise(a(,a#

*le ma,a#a# dise(%t Specifc

S'ei1 D3#ami Ati*# &SDA+


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SDA adala 'e#!!%#aa# e#er!ise(a!ai a,i(at dari ma,a#a# it%

se#diri. E#er!i terse(%t di!%#a,a#%#t%, me#!*la ma,a#a#)'e#3era'a# 0at !i0i serta tra#s'*rtasi

0at !i0i.SDA dari tia' ma,a#a# ata% le(ite'at#3a 0at !i0i (er(eda2(eda.

SDA %#t%, 'r*tei# (er(eda de#!a#,ar(*idrat) demi,ia# '%la de#!a#lema,.

SDA dari am'%ra# ma,a#a#


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Setia' a,ti-itas 1si, memerl%,a#

e#er!i %#t%, (er!era,.A,ti-itas 1si, (er%'a a,ti1tas r%ti#

setia' ari misal#3a mem(aa) 'er!i

,e ,am'%s) (e,er5a se(a!ai,ar3a$a#;d*se#.

Besar#3a e#er!i 3a#! di!%#a,a#

ter!a#t%#! dari 5e#is) i#te#sitas da#lama#3a a,ti1tas 1si,.

Besara# ,al*ri dida'at de#!a#me#!ali,a# /a,t*r a,ti-itas 1si,

Akti&itas 7isik


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!ingkat Laki8Laki Pere*puan

Istiraat di Tem'at Tid%r

=)7 =)7

Ker5a sa#!at Ri#!a# =)9 =)9

Kar5a Ri#!a# =) =)

Ker5a Ri#!a#2Seda#! =)@ =)?

Ker5a Seda#! =) =)@

Ker5a Berat 7)= =)

Ker5a Berat Se,ali 7)8 7)<

Ta(el Fa,t*r A,ti-itas Fisi,


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Mem(aa

Me#%lis

Ma,a#

Me#*#t*# t- ata% (i*s,*'

Me#de#!ar radi*Me#5ait

Mai# ,art%

Me#!eti,

Ber(a!ai 5e#is 'e,er5aa# ,a#t*r da#

Pe,er5aa#2'e,er5aa# lai# 3a#! dila,%,a# sam(ild%d%, de#!a# sedi,it ata% ta#'a !era,a#ta#!a#.

Akti&itas Sangat .ingan


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Mem'ersia',a# masa,a#

Me#3a5i,a# masa,a#

Me#!isa' de(%) me#%i 'a,aia# ,eil de#!a#ta#!a#

Me#3etri,a

4ala# lam(at

Mem(ersi,a# diri

Me#!er5a,a# 'e,er5aa# ,a#t*r) da#

Pe,er5aa#2'e,er5aa# ri#!a# 3a#! dila,%,a# de#!a#ta#!a# sam(il (erdiri) me#!eti, e'at ata%

Pe,er5aa# lai# 3a#! dial,%,a# de#!a# !era,a#ta#!a# ,%at sam(il d%d%,.

Akti&itas .ingan


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Mem(eres,a# tem'at tid%r

Me#!e'elMe#3i,at

Me#3a'%

Me#!*s*,

Me#%i de#!a# mesi#Mem(ersi,a# ,e(%# ,eil

Bert%,a#!

Ber5ala# a!a, e'at

Pe,er5aa# lai# 3a#! dila,%,a# sam(il (erdiride#!a# !era,a# ta#!a# ,%at da#

Pe,er5aa# 3a#! dila,%,a# de#!a# d%d%, de#!a#!era,a# ta#!a# sa#!at ,%at

Akti&itas Se(ang


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Me#3i,at da# me#!*s*, ,%at2,%atMe#%i de#!a# ta#!a# 'a,aia#2

'a,aia# (esar

Me#5em%r 'a,aia#Mem(%,a da# me(e#ai s'rei

4ala# e'at

Mai# (*$li#!G*l/

Ber,e(%#

Akti&itas Berat


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Latia# re#a#!

Te##is

LariBerse'eda

Berda#sa

S,iSe'a,(*la

Akti&itas Berat Sekali


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+e)utu#an Energi )er(asarkanAkti&itas "la#raga +alori/Menit0

Akti&itas "la#ragaBerat Ba(an +g0

< ?< @< < :<

Bala' Se'eda " : ,m;5am 2 = ,m;5am 2 Berta#di#!

8

9?=<

9@=7

=8

?:=

B%l%ta#!,is ? @ @ :

B*la Bas,et @ =< == =7

B*la-*li 7 8 9 9

Da3%#! ? @ :

G*l/ 9 ? @ H*,e3 9 ? @

4ala# Ka,i 2 =< me#it;,m ? @ :

2 me#it;,m ? @ =< ==

2 me#it;,m =< =7 = =@ =:


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Akti&itas "la#ragaBerat Ba(an +g0

< ?< @< < :<

Lari " ) me#it;,m =< =7 =9 = =@

2 me#it;,m =< =7 = =@ =:

2 9) me#it;,m == =8 = = 7<

2 9 me#it;,m =8 = = 7= 78

Re#a#! Ga3a Be(as =< == =7 =9

Re#a#! Ga3a P%#!!%#! : =< =7 =8 =

Se#am 8 9 =?

Te#is La'a#!a# (erta#di#! : =< =7 =9 =

Ti#5% latia# == =8 = = 7<

%d* =< =7 =9 = =@


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A#a, da# rema5a me#!alami'ert%m(%a# sei#!!a memerl%,a#'e#am(aa# e#er!i.

Pe#am(aa# e#er!i di(%t%,a# %#t%,'ert%m(%a# t%la#! (ar% da# 5ari#!a# t%(%.

Besar tam(aa# e#er!i 3a#!di'erl%,a# *le a#a, da# rema5a%#t%, 'ert%m(%a# tida, di'e#!ar%i*le 5e#is ,elami#) teta'i *le %m%r.

Pertu*)u#an

Ke(%t%a# E#er!i %#t%, Pert%m(%a#


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-enis +ela*in Anak U*ur !a*)a#an Energi

A#a, La,i2La,i da#Perem'%a#

=< " =9 Ta%# 7 ,;,!BB

= Ta%# = ,;,!BB

=? " = Ta%#


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6 Langka#9ara Meng#itung +e)utu#an Energi


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Me#e#t%,a# stat%s !i0i atlet de#!a#me#!!%#a,a# i#de,s massa t%(% &IMT+ da#'erse#tase lema, t%(%.

IMT mer%'a,a# 'em(a!ia# (erat (ada#

dalam ,! *le ti#!!i (ada# dalam sat%a#meter di ,$adrat,a#.

Seda#!,a# 'erse#tase lema, t%(% 3ait%'er(a#di#!a# a#tara lema, t%(% de#!a#

massa t%(% ta#'a lema,.Pe#!%,%ra# lema, t%(% dila,%,a# de#!a#

me#!!%#a,a# alat s,i#/*ld ali'er 'adadaera trise' da# s%(s,a'%la.

La#!,a =

, 7


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Me#e#t%,a# BMR)dises%ai,a# de#!a# 5e#is,elami#) %m%r da# (erat

(ada#) me#!!%#a,a#ta(el;r%m%s BMR.

Me#e#t%,a# SDA 3a#!(esar#3a =


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A,ti1tas setia' ari dite#t%,a#ti#!,at#3a) ,em%dia# it%#!(esar#3a e#er!i %#t%, a,ti1tasterse(%t &ta#'a ,e!iata# *lara!a+.

Pilila ti#!,at a,ti1tas 1si, 3a#!ses%ai) (ai, %#t%, 'erit%#!a#a,ti1tas t*tal ma%'%# 'erit%#!a#

a,ti1tas 1si, 3a#! ter'isa da# 5%mla,a#.

G%#a,a# ta(el /a,t*r a,ti-itas 1si,

%#t%, me#e#t%,a# ti#!,at a,ti1tas

La#!,a 8


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Kali,a# /a,t*r a,ti1tas1si, de#!a# BMR 3a#!

tela ditam(a,a# SDA.

La#!,a 9


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Te#t%,a# 'e#!!%#aa# e#er!i ses%ai de#!a#latia# ata% 'erta#di#!a# *lara!a.

Kali,a# 5%mla 5am 3a#! di!%#a,a# %#t%,latia# 'ermi#!!% de#!a# (esar e#er!i 3a#!di,el%ar,a# %#t%, a,ti1tas *lara!a.

T*tal e#er!i 3a#! dida'at,a# di(a!i de#!a# @%#t%, me#da'at,a# 'e#!!%#aa# e#er!i 3a#!di,el%ar,a# 'er ari.

Tam(a,a# (esar#3a 'e#!!%#aa# e#er!i i#ide#!a# e#er!i 3a#! dida'at,a# dari'erit%#!a# la#!,a 9.

La#!,a


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A'a(ila atlet terse(%t masidalam %sia 'ert%m(%a#) ma,atam(a,a# ,e(%t%a# e#er!ises%ai de#!a# ta(el'ert%m(%a#.

La#!,a ?

C t P it


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Mi,el Arteta La,i2la,i (er%sia 7ta%# mem'%#3ai ti#!!i (ada#=@


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Me#e#t%,a# I#de,s Massa T%(% de#!a# (erat (ada# @<,! da# ti#!!i (ada# =@


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Me#e#t%,a# Basal Meta(*lisme Rate &BMR+%#t%, la,i2la,i de#!a# (erat @< ,! 3ait% 6=@8: ,al*ri

Me#e#t%,a# S'ei1 D3#ami Ati*# &SDA+3ait%6

=


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Me#e#t%,a## /a,t*r a,ti-itasseda#! 3ait% =.

Sela#5%t#3a a#!,a /a,t*r a,ti-itas1si, di,ali,a# BMR 3a#! teladitam(a,a# SDA 3ait% =:=7.:

,al*ri

=:=7.: =. 5::5;;

La#!,a 8 da# 9


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Latia# Lari setia' mi#!!% 3ait%

8 @< = 8@< ,al;m!

Latia# se'a,(*la setia' mi#!!% 3ait%

8 ?< @ =7?


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4adi t*tal E#er!i 'er ari

adala 8998.77 @7< 9=?8.77 ,al*ri.

De#!a# demi,ia# Mi,elArteta mem(%t%,a# e#er!i

setia' ari 3a#! (erasal darima,a# 3a#! dia ,*#s%msiadala 9=?8.77 Kal*ri.


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Die!* maasis$a (er%sia 7< ta%#)mem'%#3ai ti#!!i (ada# =?


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SEKIAN da# TERIMA KASIH

KEBUTUHAN ZAT GIZI dan PERHITUNGAN KEBUTUHAN ENERGI.pptx

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