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Ketahui batasan aman konsumsi ampela ayam agar tak ganggu kesehatan.

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Diterbitkan 18 Oktober 2026, 06:03 WIB

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Trik Mudah Mengolah Ampela Ayam agar Tidak Pahit, Perlu Dicoba — Ilustrasi ampela ayam. (Foto: merdeka.com)

Liputan6.com, Jakarta -Ampela ayam merupakan salah satu jeroan favorit sebagian orang. Meski jeroan, ampela mengandung nutrisi seperti protein dan zat besi.

“Ampela ayam dapat dikategorikan sebagai pangan bergizi tinggi. Dalam 100 gram ampela ayam matang, terdapat sekitar 30,4 gram protein, 3,2 miligram zat besi, 1 mikrogram vitamin B12, dan 4,4 miligram zink,” jelas dosen Program Studi Ilmu Gizi, Fakultas Kedokteran dan Gizi IPB University, Muhammad Aries.

Berbagai kandungan zat gizi tersebut, kata dia, bermanfaat untuk mendukung pembentukan jaringan tubuh, sel darah merah, fungsi saraf, dan sistem kekebalan tubuh.

Meski menyandang status “bergizi tinggi” tidak berarti ideal untuk dikonsumsi tanpa batas. Sebab, ampela juga mengandung kolesterol tinggi.

“Ampela mengandung kolesterol cukup tinggi, sehingga konteks keseluruhan pola makan lebih penting daripada menilai satu bahan makanan secara terpisah,” paparnya mengutip laman IPB University.

Dalam setiap 100 gram ampela ayam matang, terkandung sekitar 370 mg kolesterol. Jumlah ini lebih tinggi daripada rekomendasi asupan kolesterol (< 300 mg per hari) yang pernah digunakan dalam panduan diet Amerika Serikat.

Meski saat ini batasan tersebut sudah tidak lagi dicantumkan, kandungan kolesterol dalam pangan tetap perlu diperhatikan sebagai bagian dari pola makan sehat, terutama bagi orang dengan kolesterol darah tinggi, penyakit jantung, atau gangguan asam urat. Karena itu, sebut dia, konsumsi ampela sebaiknya mempertimbangkan porsi, frekuensi, dan keseimbangan asupan pangan sehari-hari.

“Jadi, ampela tidak perlu dihindari sepenuhnya oleh orang sehat. Namun, karena kombinasi kolesterol tinggi dan statusnya sebagai jeroan kaya purin, ampela lebih tepat diposisikan sebagai lauk variasi, bukan makanan harian atau lauk dalam porsi besar,” kata Aries.

Ia menyarankan ampela diolah dengan cara direbus, dipanggang, atau ditumis menggunakan sedikit minyak. Konsumsi juga sebaiknya disertai sayuran dan sumber serat, serta membatasi penggunaan santan kental, garam, dan minyak berlebih.A