Category Archives: Features Indonesia

Listen up: how audiobooks could help literacy in Indonesia

Literacy beyond the classroom

By Irfan Rifai, Bina Nusantara University in Jakarta

 

Since adults learn differently to children, tapping into familiar mediums could help boost literacy.

For the Gen Xers of Indonesia, radio dramas of the eighties like Saur Sepuh — a show dramatising the power struggles of the Majapahit empire — were akin to the Netflix of today. Some of these shows were so popular they helped to preserve regional languages.

Decades on, Indonesia’s literacy levels are not where they could be. Encouraging more Indonesians to embrace audiobooks could be a way forward.

While the COVID-19 pandemic accelerated the global use of digital applications for people to consume and exchange information, Indonesia’s digital literacy index is still at the “medium” level.

The government wants to increase digital literacy among women, those with a low income, and low-educated and senior citizens, all groups who are falling behind on digital literacy.

Unlike children, adults learn using their existing base of knowledge and life experience. And for Gen X and Y, groups which collectively make up 47.75 percent of Indonesia’s entire population, radio dramas are a good frame of reference.

These generations have also witnessed the change in people’s behaviour toward data consumption and storage, not to mention the transformation of texts into eBooks, and then to other forms integrating visual and audio-visual components.

In the United States, adults aged 30 to 49 years are the biggest users of audiobooks, helping to drive overall growth in the sector.

Despite the rising popularity of audiobooks, many language and literacy scholars still question the platform’s contribution to supporting students’ comprehension. Some argue that for non-disabled students, listening to an audiobook is “cheating” as it does not provide the same experience as for those reading regular books or texts.

On the other hand, many literacy skills and strategies used by audiobook readers are comparable to those used by text readers. For example, students must use background knowledge and inferencing to understand stories, at the same time improving their comprehension, while listening to audiobooks.

The patterns of stress and intonation in a language spoken by narrators, known as prosody, can also help listeners clarify the meanings of certain ambiguous words.  Despite the lack of popularity of audiobooks in Indonesia, and scholars dismissing them, the habits of listening to narratives told in audio forms could become a significant “fund of knowledge” for adults wanting to improve their literacy via a familiar medium.

Busy Indonesians are already big users of Spotify, and audiobooks suit their fast paced lifestyle, able to be consumed while commuting, any time and anywhere.

Younger, more active adults can listen to audiobooks as they exercise, jog, or visit the gym. Those in rural areas or with poor internet infrastructure can even listen to audiobooks by having them pre-downloaded on their cell phones from school or public library computers.

For human beings, listening is a foundational skill for all kinds of learning. But as with any other skill, getting better at it requires practice. Listening and reading are two integrated receptive skills required to significantly improve one’s mastery of a foreign or second language. A regular habit of listening to audiobooks could also help build phonemic and phonological awareness or awareness of the sounds in their own language.

Students can start by listening to longer audiobooks than they read.

——–

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AustraliaFitnessToday.com has selected this article, “Listen up: how audiobooks could help literacy in Indonesia” (link: https://www.australiafitnesstoday.com/2022/09/12/360-listen-up-how-audiobooks-could-help-literacy-in-indonesia/).

Irfan Rifai is a lecturer in the English department, Bina Nusantara University, Jakarta Indonesia. He is actively involved in Indonesia Literacy Educators’ Association. His research focuses on Reading and Writing Instructions ; Literacy ; and Readers’ Response. Dr. Rifai declares no conflict of interest and did not receive any funding of any form.

Originally published under Creative Commons by 360info™.

Indonesian Calorie Table

A calorie is a unit used to measure the value of energy obtained by the body when consuming food or drink. To ensure that your nutritional needs are well fulfilled, you should look at the calorie levels in the food or drinks you consume. Lately, more food products come with its list of food calories in their labels.

Calorie content in food can be determined by the nutritional content such as fat, carbohydrates and protein contained in the food itself. Fat produces the most calories, which is 9 calories / gram. Meanwhile, carbohydrates and protein contain 4 calories per gram. Foods that contain lots of fat are foods that are high in calories. On the other hand, those that have low calories are fruits and vegetables because they contain lots of fibre and are high in water content.

Calories in Daily Foods

Regular daily food consumption caloric table:

CALORIC TABLE & UNIT

Main Foods Group A

Description of Food Item

Weight (gr)

Cal

Unit

Steamed Corn

250

90.2

1

Steamed Potato

200

166

2

Glutinous Rice

120

217

2,75

Rice Cake steamed in leaf

160

32

0,5

Rice cake in banana leaf

200

38

0,5

White Rice

100

175

2,25

White Rice – Kentucky

225

349

4,25

High Fibre White Bread

60

149

1,75

Steamed Cassava

100

146

1,75

Steamed Taro

100

98

1,25

Steamed Sweet Potatoes

100

125

1,5

Main Foods Group B

Rice Porridge

200

44

0,5

Crackers

50

229

2,75

Macaroni

25

91

1,25

Instant Noodles

50

168

2

Steamed Chicken Rice
(no chicken)

100

88

1

Steamed Coconut Rice

200

506

6,25

White Bread

50

128

1,5

Makanan Pokok Golongan C

Fried Bihun Vermicelli

150

296

3,75

Chicken Rice Porridge

200

165

2

Rice Flour & Coconut
Milk Porridge Dessert

100

178

2,25

Fried Potatoes

150

211

2,75

Mee Goreng Fried Noodles

200

321

4

Nasi Goreng Fried Rice

100

267

3,25

Soun Goreng Fried Glass Noodles

100

263

3,25

Spaghetti

300

642

8

Fermented Cassava

150

260

3,25

Popular Dishes Group A

Description of Food Item

Weight (gr)

Calorie

Unit

Arsik Spicy Indonesian Fish Dish

95

94.05

1

Ayam Bakar Bumbu Kuning
Charcoal Grilled Chicken

100

129.4

1.5

Ayam Panggang
Grilled Chicken

100

164.3

3.25

Daging Panggang
Grilled Beef

70

150

1.75

Ikan Mas Pepes
Patin Fish in Banana Leaf

200

143.5

1.75

Sambal Goreng Tempe
Fried Sambal Tempeh (Fermented soybean)

50

116

1.5

Poached Salted Egg

75

138

1.75

Poached Hen’s Egg

60

97

1.25

Steamed Prawns

100

91

1.25

Popular Dishes Group B

Ati Ayam Goreng
Fried Chicken Liver

50

98

1.25

Ayam Pop
Fried Chicken

200

265

3.25

Bakso Daging Sapi
Beef Meatballs

100

260

3.25

Empal Daging
Sundanese sweet spicy beef

100

147

1.75

Ikan Bandeng Goreng
Fried Fish

160

180.7

2.25

Ikan Baronang Goreng
Fried Baronang Fish

120

107.5

1.25

Ikan Bawal Goreng
Fried Pomfret Fish

120

113.3

1.5

Ikan Ekor Goreng
Fried Fish

100

107.8

1.25

Ikan Kembung Goreng
Fried Mackerel Fish

80

87.65

1

Ikan Lele Goreng
Fried Catfish

60

57,5

0,75

Ikan Patin Goreng
Fried Patin Fish

200

252,7

3

Ikan Selar Goreng
Fried Trevally Fish

40

63,75

0,75

Ikan Tenggiri Goreng
Fried Mackerel Fish

60

85,3

1

Ikan Teri Goreng
Fried Anchovies

50

66

0,75

Ikan Tuna Goreng
Fried Tuna Fish

60

110

1,25

Boiled Cockles

100

59

0,75

Macaroni Schootel

50

177

2,25

Tahu Bacem
Javanese Marinated Tofu

100

147

1,75

Telur Mata Sapi
Fried Egg Bull’s Eye

60

40

1,75

Tempe Bacem
Braised Tempeh Fermented Soybean

50

157

2

Tempe Goreng
Fried Tempeh Fermented Soybean

50

118

1,5

Tenggiri Bumbu Kuning
Mackerel Fish in Spices

90

94,4

1

Udang Goreng Besar
Fried Prawns

80

68,25

3,25

Popular Dishes Group C

Meat Floss

50

158

2

Fried Chicken in Soy

75

358,8

4,5

Grilled Chicken

80

385,6

4,75

Chiken Wing

50

63,6

0,75

Beef Balado

50

147

1,75

Dendeng Balado

40

338

4,25

Chicken Curry

100

165,3

2

Squid Curry

100

183

2,25

Fish Head Curry

320

218,8

2,75

Fish Spleen Curry

60

294

3,5

Tendon Curry

80

251

3

Balado-styled Mackerel Fish

125

236,7

3

Anchovies

50

213

2,75

Fish in Batter

80

119

1,5

Battered Panir Fish

75

220

2,75

Tempeh Chips

25

68

0,75

Meat Ball

50

168

2

Kentucky Fried Chicken Thigh

150

194,5

2,5

Corn Fritters

50

108

1,25

Potato Fritters

50

123

1,5

Egg Foo Yong

50

114

1,5

Beef Rendang

75

285,5

3,5

Chicken Satay

100

466

6

Kentucky Fried Chicken Wings

150

116

1,5

Chicken Stir Fried Nutmeg Spice

50

177,8

2,25

Fried Liver & Potatoes

100

127

1,5

Sambal Goreng Tempeh Anchovies

150

276

3,5

Sambal Goreng Liver

100

200

2,5

Sambal Goreng Prawns & Potato

100

123

1,5

Beef soup

260

227

2,75

Fried Tofu

100

111

1,5

Tofu

150

124

1,5

Sundanese-styled deep fried tofu

100

113

1,5

Fried omelette

75

188

2,25

Vegetables Group A

Description of Dishes


Weight (gr)

Calories

Unit

Yellow Pickles

75

53

0,5

Spinach Soup

50

18

0,25

Cah Labu Siam
Fried Choko

100

41,6

0,5

Sayur Asam
Salted Vegetables

100

88

1

Sop Ayam Kombinasi
Combination chicken soup

100

95

1,25

Sop Bayam
Spinach soup

50

78

1

Sop Kimlo

100

104

1,25

Sop Mutiara Jagung
Pearl Corn Soup

100

113

1,5

Asop Oyong Misoa

100

106

1,25

Sop Telur Puyuh
Quail’s egg soup

100

116

1,5

Vegetables Group B

Sayur Lodeh
Vegetable soup with coconut milk

100

61

0,75

Cah Jagung Putren
Stir fried baby corn

100

59

0,75

Cah Jkacang Panjang
Stir fried snake beans

100

72

1

Sop Oyong Telur Puyuh
Quail’s egg soup

100

134

1,75

Setup Kentang Buncis
French beans and potato fry

100

95

1

Tumis Buncis

100

52

1,5

Tumis Daun Singkong

120

151

1,75

Tumis Kc. Panjang + Jagung

125

118

1,75

Vegetables Group C

Buntil
Grated coconut mixed with anchovies wrapped in taro or cassava leaves

100

106

1,25

Gudeg
Jackfruit stewed with coconut milk and palm sugar.

150

132

1,75

Drinks Group A

    

Drink Description

Weight (gr)

Calories

Unit

Te’h (Cangkir)
A cup of Tea

1

0,4

2,8

Kopi (Cangkir)
A cup of Coffee

1

18

0,25

Juice Tomat (Gelas)
Tomato Juice (Glass)

100

20

0,25

Juice Melon (Gelas)
Watermelon Juice (Glass)

150

35

0,5

Drinks Group B

Es Kelapa Muda (Gelas)
Young coconut drink with ice (glass)

100

42

0,5

Es Cendol
Iced Cendol

100

168

2

Susu Skim
Skimmed milk

15

54

0,75

Coca Cola Diet (Kaleng)
Diet Coke (Can)

1

1

0

Prepared Meals Group A

Name of Dish

Weight (gr)

Calories

Unit

Asinan
Pickled vegetable

250

208

2,5

Toge Goreng
Fried bean sprouts

250

243

3

Prepared Meals Group B

Gado – Gado
Indonesian salad with peanut sauce dressing

150

295

3,75

Ketoprak
Indonesian rice dish with peanut sauce

250

153

2

Pempek
Palembang’s fish and tapioca dish

200

384

4,75

Rawon
Surabaya’s beef soup with a special keluak ingredient

160

331

4

Soto Ayam
Chicken Soto

100

101

1,25

Soto Padang

100

127

1,5

Tongseng
Mutton and vegetable curry

120

331

4

Prepared Meals Group C

Hamburger

125

257

3,25

Kerupuk Palembang
Crackers

50

168

2

Kerupuk Udang
Prawn crackers

20

72

1

Mie Bakso
Bakso noodles

200

302

3,75

Nasi Tim Ayam
Steamed chicken rice

420

588

7,25

Pizza

125

163

2

Sate Kambing
Goat satay

180

729

9

Sayur Krecek

175

249

3

Siomay

100

361

3,75

Soto Betawi

150

135

1,75

Soto Makasar

150

525

6,5

Soto Sulung

150

86

1

Buah -Buahan Golongan A

    

Nama Masakan

Berat(gr)

Kalori

Unit

    
Apel

160

92

1

Apel Merah

140

82

1

Belimbing

160

80

0,75

Duku

200

81

1

Jambu Air

60

35,4

0,5

Jambu Biji

320

157

2

Jeruk Medan

140

46

0,5

Jeruk Pontianak

150

67

0,75

Jeruk Sunkist

200

40

0,5

Mangga Manalagi

100

72

1

Nanas

200

104

1,25

Pepaya

100

46

0,5

Pir

200

80

1

Pisang Rebus

125

136,5

1,75

Salak

150

63,6

0,75

Semangka

150

48

0,5

    

Buah – Buahan Golongan B

    
Alpukat

100

85

1

Anggur

125

60

0,75

Lengkeng

100

79

1

Melon

120

46

0,5

Mangga Harum Manis

300

90

1

Pir Hijau

200

105

1,25

Pisang Ambon

100

74,2

1

Pisang Barangan

200

236

3

Pisang Mas

125

120

1,5

Pisang Raja

150

126

1,5

Sirsak

125

55

0,25

    

Buah – Buahan Golongan C

    
Durian Montong

100

134

1,5

Rambutan

100

69

0,75

sawo

100

92

1,75

Makanan Ringan Golongan A

    

Nama Masakan

Berat(gr)

Kalori

Unit

    
Arem – Arem

75

225

2,75

Bubur Kacang Ijo

100

102

1,25

Ketupat Ketan

120

216

2,75

Lemper

70

247

3

Lepet

120

210

2,5

Lepet Ketan

170

346

4,25

    

Makanan Ringan Golongan B

    
Bolu Gulung

110

300

3,75

Cakwee

50

143

1,75

Getuk Lindri

60

127

1,75

Hot Dog

100

285

3,5

Kerak Telur

120

599

7,5

Kue Nagasari

70

149

1,75

Kue Pancong

80

231

3

Mini Croissant

80

406

5

Sandwich

100

164

2

Serabi Pandan

60

137

1,75

Semar Mendem

100

247

3

Uli + Tape Ketan

160

559

7

    

Makanan Ringan Golongan C

    
Bakpia

25

68

1

Bakwan

100

270

3,25

Bika Ambon

50

99

1,25

Black Forrest

200

585

7,5

Cara Bikang

70

128

1,5

Cheese Cake

10

281

3,5

Dunkin Donat Keju

170

283

3,5

Emping Melinjo Asin

25

173

2,25

Kastengels (10 bh)

100

426

5,75

Keju Lembaran (1bh)

20

65

3,25

Kerupuk Mie

25

119

1,5

Klepon

60

68

0,75

Kroket Kentang

75

146

1,25

Kue Ape

60

151

2

Kue Cubit

60

183

2,25

Kue Cucur

90

152

2

Kue Ku

50

237

3

Kue Lumpur

80

232

3

Kue Pukis

40

181

2,25

Lapis Legit

50

307

3,75

Lemet/Timus

120

603

7,5

Lopis Ketan

125

350

4,25

Lumpia

60

76

1

Martabak Keju

100

265

.3.25

Martabak Mesir

100

200

2,5

Martabak Telur

95

196

2,5

Muffin Coklat

80

361

4,5

Muffin Keju

80

400

5

Nastar (7bh)

150

538

6,75

Onde – Onde

65

317

4

Pastel

75

302

3,75

Potato Chip

170

298

3,75

Putu Mayang

120

98

1,25

Rempeyek Kacang

50

250

3

Risol

100

247

3

Roti Coklat

100

240

3

Sosis Solo

50

191

2,25

Sus Vla

85

129

1,5

Talam Hijau

70

292

3,5

Tabel kalori makanan di atas dapat Anda gunakan sebagai patokan sudah cukupkah kandungan kalori yang anda konsumsi selama ini?

Kebutuhan Kalori Makanan

Sekedar informasi tembahan, kebutuhan kalori untuk setiap orang dapat berbeda, tergantung dari usia, jenis kelamin & aktifitas yang dilakukan. Misalnya untuk orang dewasa yang berprofesi sebagai atlit tentu memiliki kebutuhan kalori yang berbeda dengan anak usia 3 tahun.

Ketika membeli makanan kemasan, pastikan untuk melihat kandungan nutrisi dari makanan tersebut (biasanya terdapat pada bagian belakang kemasan), sehingga dapat melihat jumlah kalori per sajian/kemasan.

Berikut adalah tabel kebutuhan kalori untuk berbagai kelompok umur. Tabel ini dapat membantu mengetahui kebutuhan kalori berdasarkan usia, jenis kelamin & aktifitas yang dilakukan.

Tabel Kebutuhan Kalori

*Adanya rentang kalori menunjukkan kebutuhan kalori yang berbeda berdasarkan usia dari tiap kelompok. Remaja & anak-anak membutuhkan kalori yang lebih banyak seiring dengan bertambahnya usia. Akan tetapi pada orang dewasa, akan membutuhkan kalori yang lebih sedikit seiring dengan bertambahnya usia.

Keterangan aktifitas yang dilakukan:

  • Aktifitas menetap: Suatu gaya hidup dimana aktifitas yang dilakukan hanya berhubungan dengan kegiatan sehari-hari.
  • Cukup aktif: Suatu gaya hidup yang termasuk didalamnya melakukan aktifitas fisik yang setara dengan berjalan kaki sebanyak 2,5-5 km sehari.
  • Aktif: Suatu gaya hidup yang termasuk didalamnya melakukan aktifitas fisik yang setara dengan berjalan kaki > 5 km sehari

Berikut adalah contoh pembagian makanan untuk sehari pada orang dewasa, menurut kecukupan energi:

Tabel menu 2000 kalori

Tabel menu 2500 kalori

Keterangan porsi:

  • Nasi: 1 porsi = ¾ gelas = 100 gram = 175 kkal
  • Sayur: 1 porsi = 1 gelas = 100 gram = 25 kkal
  • Buah: 1 porsi = 1-2 buah = 50-190 gram = 50 kkal
  • Tempe: 1 porsi = 2 potong sedang = 50 gram = 75 kkal
  • Daging: 1 porsi = 1 potong sedang = 35 gram = 75 kkal
  • Minyak: 1 porsi = 1 sendok teh = 5 gram = 50 kkal
  • Gula: 1 porsi = 1 sendok makan = 13 gram = 50 kkal

Bila masih ragu mengenai pola makan yang sedang dilakukan, dapat berkonsultasi dengan dokter atau pun ahli gizi untuk mendapatkan pola makan yang sehat & sesuai…