{"id":4756,"date":"2023-03-24T16:47:12","date_gmt":"2023-03-24T09:47:12","guid":{"rendered":"https:\/\/lautan-natural-krimerindo.com\/?p=4756"},"modified":"2024-08-14T19:15:18","modified_gmt":"2024-08-14T12:15:18","slug":"anti-mager-ini-5-tips-tetap-kenyang-dan-bertenaga-saat-berpuasa","status":"publish","type":"post","link":"https:\/\/lautan-natural-krimerindo.com\/id\/articles-id\/anti-mager-ini-5-tips-tetap-kenyang-dan-bertenaga-saat-berpuasa\/","title":{"rendered":"Anti Mager, Ini 5 Tips Tetap Kenyang dan Bertenaga Saat Berpuasa!"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter wp-image-4765 size-large lazyload\" data-src=\"https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/happy-muslim-couple-cooking-together-kitchen-man-woman-preparing-dinner-1024x684.jpg\" alt=\"\" width=\"1024\" height=\"684\" data-srcset=\"https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/happy-muslim-couple-cooking-together-kitchen-man-woman-preparing-dinner-980x655.jpg 980w, https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/happy-muslim-couple-cooking-together-kitchen-man-woman-preparing-dinner-480x321.jpg 480w\" data-sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/684;\" \/><\/p>\n<p><span data-contrast=\"auto\">Bagi sebagian orang, hari-hari pertama berpuasa adalah yang terberat. Lapar, haus, dan berkurangnya tenaga terasa menyiksa selagi tubuh beradaptasi dengan kebiasaan baru untuk tidak makan dan minum di jam-jam yang biasanya. Di awal bulan puasa yang pastinya akan dipenuhi tantangan ini, bantu tubuh kita menyesuaikan diri dengan baik yuk dengan ikuti 5 tips tetap kenyang dan bertenaga berikut!<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<h2><b><span data-contrast=\"auto\">Tetap kenyang dan bertenaga di fase adaptasi<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/h2>\n<p><span data-contrast=\"auto\">Dalam sebuah kulwap atau kuliah Whatsapp di group FiberCreme Lovers yang dibentuk oleh FiberCreme, Ahli Nutrisi <\/span><span data-contrast=\"auto\">dr<\/span><span data-contrast=\"auto\">.\u202f<\/span><span data-contrast=\"auto\">Hendy Wijaya<\/span><span data-contrast=\"auto\">, MD.,M. BioMed menyatakan bahwa rasa lemas di awal-awal puasa adalah hal yang lumrah karena pasokan glukosa akan menurun. Sementara itu, penggunaan lemak sebagai bahan bakar penghasil energi belum bisa dilakukan secara maksimal oleh tubuh.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Secara umum, tubuh memerlukan waktu 5 hingga 10 hari hingga akhirnya bisa beradaptasi dengan perubahan pola makan kita selama berpuasa. Namun selama masa adaptasi ini, menurut dr. Hendy, kita tetap bisa beraktivitas dengan normal.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Agar tubuh tetap bertenaga, kesehatan terjaga, dan rasa lapar bisa ditekan, kita bisa melakukan beberapa tips sebagai berikut.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ol>\n<li>\n<h3><b><span data-contrast=\"auto\"> Hindari gula dan karbohidrat sederhana<\/span><\/b><\/h3>\n<\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-4761 size-large lazyload\" data-src=\"https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/flat-lay-assortment-with-salty-fruits-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" data-srcset=\"https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/flat-lay-assortment-with-salty-fruits-980x653.jpg 980w, https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/flat-lay-assortment-with-salty-fruits-480x320.jpg 480w\" data-sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/683;\" \/><\/p>\n<p><span data-contrast=\"auto\">Ada dua jenis karbohidrat yang biasa kita konsumsi, yaitu karbohidrat sederhana dan karbohidrat kompleks. Yang harus kita hindari adalah karbohidrat sederhana yang termasuk nasi, roti, kue, mie, tepung-tepungan, dan gula.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<blockquote><p><em>BACA JUGA\u00a0<a href=\"https:\/\/lautan-natural-krimerindo.com\/articles-id\/di-mata-najwa-william-wongso-ungkap-cerita-di-balik-jamuan-akbar-g20\/?lang=id\">Di Mata Najwa, William Wongso Ungkap Cerita di Balik Jamuan Akbar G20<\/a><\/em><\/p><\/blockquote>\n<p><span data-contrast=\"auto\">Menurut hasil penelitian Chandler-Laney et al (2014), semakin tinggi proporsi karbohidrat sederhana dalam makanan yang kita konsumsi, maka kita akan semakin cepat merasa lapar lagi setelah makan.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ol start=\"2\">\n<li>\n<h3><b><span data-contrast=\"auto\"> Perbanyak konsumsi protein dan lemak sehat<\/span><\/b><\/h3>\n<\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-4767 size-large lazyload\" data-src=\"https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/ketogenic-low-carbs-diet-food-selection-white-wall-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" data-srcset=\"https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/ketogenic-low-carbs-diet-food-selection-white-wall-980x653.jpg 980w, https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/ketogenic-low-carbs-diet-food-selection-white-wall-480x320.jpg 480w\" data-sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/683;\" \/><\/p>\n<p><span data-contrast=\"auto\">Menurut studi, protein yang tinggi dalam makanan (kurang lebih 30 gram) bisa mempertahankan rasa kenyang dalam waktu lebih lama. \u201cSelain membantu menunda lapar, protein juga menyuplai zat pembangun bagi otot Anda dan membantu mempertahankan massa otot senantiasa dalam batas normal selama berpuasa,\u201d kata dr. Hendy.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ol start=\"3\">\n<li>\n<h3><b><span data-contrast=\"auto\"> Tingkatkan asupan serat<\/span><\/b><\/h3>\n<\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-4763 size-large lazyload\" data-src=\"https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/flay-lay-nuts-vegetables-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" data-srcset=\"https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/flay-lay-nuts-vegetables-980x653.jpg 980w, https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/flay-lay-nuts-vegetables-480x320.jpg 480w\" data-sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/683;\" \/><\/p>\n<p><span data-contrast=\"auto\">Kebalikan karbohidrat sederhana, karbohidrat kompleks sangat dibutuhkan tubuh selama berpuasa. Termasuk bagian dari karbohidrat kompleks adalah serat pangan dari buah seperti alpukat, apel, dan pir, serta sayuran hijau. Serat merupakan zat yang tidak bisa diserap tubuh sehingga bisa bertahan lebih lama di saluran pencernaan untuk menghambat timbulnya rasa lapar.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<blockquote><p><em>BACA JUGA\u00a0<a href=\"https:\/\/lautan-natural-krimerindo.com\/articles-id\/pakar-kuliner-indonesia-william-wongso-kurasi-menu-kepala-negara-ktt-g20\/?lang=id\">FiberCreme Goes to Europe, Bersama William Wongso Promosikan Rasa Indonesia ke Mancanegara<\/a><\/em><\/p><\/blockquote>\n<p><span data-contrast=\"auto\">Serat juga bekerja sebagai zat yang menyerap cairan dan menahannya di dalam saluran cerna. \u201cKombinasi antara serat dan cairan di dalam saluran pencernaan dapat meregangkan dinding saluran pencernaan dan mengirimkan sinyal ke otak untuk menekan rasa lapar,\u201d jelas dr. Hendy.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Jumlah serat yang disarankan untuk dikonsumsi tiap hari adalah 25-30 gram, sehingga kita paling tidak harus mengonsumsi 10-15 gram serat di waktu sahur.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ol start=\"4\">\n<li>\n<h3><b><span data-contrast=\"auto\"> Istirahat yang cukup<\/span><\/b><\/h3>\n<\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-4769 size-large lazyload\" data-src=\"https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/woman-sleeping-bed-bedroom-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" data-srcset=\"https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/woman-sleeping-bed-bedroom-980x653.jpg 980w, https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/woman-sleeping-bed-bedroom-480x320.jpg 480w\" data-sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/683;\" \/><\/p>\n<p><span data-contrast=\"auto\">Normalnya, kita memerlukan istirahat atau tidur antara 6-8 jam per hari. Selain mengistirahatkan tubuh, tidur juga membantu mengoptimalkan kerja sistem imun. Dan ketika seseorang kekurangan istirahat, yaitu kurang dari 6 jam sehari, maka dia akan memiliki risiko lebih tinggi untuk menderita obesitas.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ol start=\"5\">\n<li>\n<h3><b><span data-contrast=\"auto\"> Tetap berolahraga<\/span><\/b><\/h3>\n<\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-4759 size-large lazyload\" data-src=\"https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/beautiful-young-asia-athlete-lady-running-exercises-work-out-urban-environment-japanese-teen-girl-wearing-sports-clothes-walkway-bridge-early-morning-lifestyle-active-sporty-city-1-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" data-srcset=\"https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/beautiful-young-asia-athlete-lady-running-exercises-work-out-urban-environment-japanese-teen-girl-wearing-sports-clothes-walkway-bridge-early-morning-lifestyle-active-sporty-city-1-1024x683.jpg 1024w, https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/beautiful-young-asia-athlete-lady-running-exercises-work-out-urban-environment-japanese-teen-girl-wearing-sports-clothes-walkway-bridge-early-morning-lifestyle-active-sporty-city-1-300x200.jpg 300w, https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/beautiful-young-asia-athlete-lady-running-exercises-work-out-urban-environment-japanese-teen-girl-wearing-sports-clothes-walkway-bridge-early-morning-lifestyle-active-sporty-city-1-768x512.jpg 768w, https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/beautiful-young-asia-athlete-lady-running-exercises-work-out-urban-environment-japanese-teen-girl-wearing-sports-clothes-walkway-bridge-early-morning-lifestyle-active-sporty-city-1-1536x1024.jpg 1536w, https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/beautiful-young-asia-athlete-lady-running-exercises-work-out-urban-environment-japanese-teen-girl-wearing-sports-clothes-walkway-bridge-early-morning-lifestyle-active-sporty-city-1-2048x1365.jpg 2048w, https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/beautiful-young-asia-athlete-lady-running-exercises-work-out-urban-environment-japanese-teen-girl-wearing-sports-clothes-walkway-bridge-early-morning-lifestyle-active-sporty-city-1-1080x720.jpg 1080w, https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/beautiful-young-asia-athlete-lady-running-exercises-work-out-urban-environment-japanese-teen-girl-wearing-sports-clothes-walkway-bridge-early-morning-lifestyle-active-sporty-city-1-1280x854.jpg 1280w, https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/beautiful-young-asia-athlete-lady-running-exercises-work-out-urban-environment-japanese-teen-girl-wearing-sports-clothes-walkway-bridge-early-morning-lifestyle-active-sporty-city-1-980x653.jpg 980w, https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/beautiful-young-asia-athlete-lady-running-exercises-work-out-urban-environment-japanese-teen-girl-wearing-sports-clothes-walkway-bridge-early-morning-lifestyle-active-sporty-city-1-480x320.jpg 480w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/683;\" \/><\/p>\n<p><span data-contrast=\"auto\">Puasa bukan berarti bisa malas-malasan! Tetap lakukan aktivitas fisik seperti olahraga teratur agar cadangan lemak dalam tubuh bisa segera dipecah dan dimanfaatkan sebagai sumber energi alternatif sehingga rasa lapar bisa ditekan.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<blockquote><p><em>BACA JUGA\u00a0<a href=\"https:\/\/lautan-natural-krimerindo.com\/tips-memilih-creamer\/?lang=id\">Tips Memilih Creamer yang Baik untuk Membuat Minuman<\/a><\/em><\/p><\/blockquote>\n<p><span data-contrast=\"auto\">Tapi tetap perhatikan jenis olahraga dan waktu pelaksaannya ya. \u201cBerolahragalah saat mendekati waktu berbuka puasa dan pastikan suhu di lingkungan sekitar dalam keadaan yang sejuk dan pakaian yang cukup longgar untuk menghindari keluarnya keringat terlalu banyak dan menyebabkan dehidrasi,\u201d saran dr. Hendy.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<h2><b><span data-contrast=\"auto\">Temukan tips lancar berpuasa lain dengan gabung grup FiberCreme Lovers<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-4757 size-large lazyload\" data-src=\"https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/asian-family-standing-together-kitchen-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" data-srcset=\"https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/asian-family-standing-together-kitchen-980x654.jpg 980w, https:\/\/lautan-natural-krimerindo.com\/wp-content\/uploads\/2023\/03\/asian-family-standing-together-kitchen-480x320.jpg 480w\" data-sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/683;\" \/><\/p>\n<p><span data-contrast=\"auto\">Masih ada banyak lho kulwap dengan topik menjaga kesehatan selama berpuasa! Makanya kalian wajib gabung WhatsApp Group FiberCreme Lovers. Selain info serta tips &amp; trik, di group ini kalian juga bisa mendapatkan temen-temen baru, update tren kuliner, akses ke gathering eksklusif, dan kesempatan menang giveaway berhadian seru.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/forms.gle\/pNLcSTJYPjVEVX4aA\"><span data-contrast=\"none\">Klik di sini<\/span><\/a><span data-contrast=\"auto\"> yuk untuk mulai jadi anggota dan nikmati semua benefitnya?!!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bagi sebagian orang, hari-hari pertama berpuasa adalah yang terberat. Lapar, haus, dan berkurangnya tenaga terasa menyiksa selagi tubuh beradaptasi dengan kebiasaan baru untuk tidak makan dan minum di jam-jam yang biasanya. Di awal bulan puasa yang pastinya akan dipenuhi tantangan ini, bantu tubuh kita menyesuaikan diri dengan baik yuk dengan ikuti 5 tips tetap kenyang [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":4765,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","om_disable_all_campaigns":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[101],"tags":[247,245,246],"class_list":["post-4756","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles-id","tag-anti-mager","tag-berpuasa","tag-puasa"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Anti Mager, Ini 5 Tips Tetap Kenyang dan Bertenaga Saat Berpuasa! - PT Lautan Natural Krimerindo<\/title>\n<meta name=\"description\" content=\"Bagi sebagian orang, hari pertama berpuasa adalah yg terberat. 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