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Diet Kehamilan : Simak 10 Aturan Makan Berikut ini ! – Buku Diet Skip to content
Masa kehamilan merupakan masa yang sangat riskan. Apa yang anda makan akan sangat mempengaruhi janin yang ada di dalam kandungan. Begitu juga dengan proses persalinan, pola makan anda selama masa kehamilan akan mempengaruhi proses persalinan. Pada kesempatan kali ini, kami akan membagikan kiat teratas tentang apa yang harus dimakan sekarang untuk kesehatan bayi masa depan Anda lebih baik.
Aturan Makan Diet Kehamilan Diet Anda selama kehamilan akan mempengaruhi kesehatan bayi Anda. Jadi, apa yang Anda makan dalam sembilan bulan ke depan dapat mempengaruhi kesehatan bayi Anda, dan juga keadaan Anda sendiri, selama beberapa dekade yang akan datang. Berikut adalah 10 aturan gizi mudah yang akan menguntungkan anda dan juga janin.
1. Konsumsi cukup asam folat Idealnya Anda memerlukan 400 mikrogram vitamin B ini setiap hari sebelum hamil. Karena asupan yang cukup pada trimester pertama mengurangi cacat tabung saraf seperti spina bifida hingga 50 persen sampai 70 persen. Anda harus meningkatkan dosisnya menjadi 600 mikrogram saat kehamilan dikonfirmasi. Penelitian terbaru menunjukkan bahwa suplemen dengan asam folat selama setahun sebelum kehamilan dan pada trimester kedua juga dapat mengurangi risiko persalinan prematur.
2. Jangan “makan untuk dua orang” Maksudnya apa? Jadi sebanyak setengah dari wanita mengalami kenaikan berat badan terlalu banyak selama kehamilan. Hasilnya : peningkatan risiko preclampsia, diabetes gestasional dan persalinan prematur atau bayi yang terlalu besar.
3. Konsumsi cukup DHA DHA dapat anda temukan dalam makanan laut dan biji rami. DHA adalah salah satu hal terpenting yang dapat Anda lakukan untuk kesehatan bayi Anda dan perkembangan kesehatan Anda. DHA adalah asam lemak omega-3 yang dapat meningkatkan perkembangan otak bayi Anda sebelum lahir, yang mengarah pada penglihatan, daya ingat, kemampuan motorik dan pemahaman bahasa yang lebih baik di masa kanak-kanak. Makan setidaknya 12 ons ikan rendah merkuri, atau minum suplemen DHA (keduanya aman).
Diet Ibu Hamil
4. Hindari alkohol Masalah perilaku, ketidakmampuan belajar, attention deficit disorder, hiperaktif dan perilaku agresif pada anak bisa berakibat pada saat ibu mengkonsumsi alkohol selama kehamilan. Tidak ada jumlah alkohol yang terbukti aman untuk dikonsumsi, apalagi untuk ibu hamil.
5. Mendapat zat besi yang memadai Selama kehamilan, kebutuhan zat besi Anda hampir dua kali lipat, sekitar 30 miligram per hari, untuk mendukung peningkatan volume darah 50 persen dan meningkatkan penyimpanan besi janin. Besi mengangkut oksigen, dan bayi Anda mendapatkan keuntungan dari persediaan yang sehat. Untuk meningkatkan penyerapan, kombinasikan makanan kaya zat besi dengan vitamin C, contohnya, muat burrito ayam Anda dengan salsa.
6. Bunuh bakteri Selama proses kehamilan, anda harus menghindari bakteri yang dapat membahayakan janin seperti Listeria, Salmonella dan E. coli (pada kasus yang parah, bakteri tersebut mengakibatkan keguguran atau persalinan prematur). Selain itu anda juga harus menghindari keju lunak yang dibuat dengan susu yang tidak dipasteurisasi, dan juga daging mentah atau matang, unggas, makanan laut atau telur. Jaga kulkas Anda di bawah 40° F, dan buang makanan sisa yang telah duduk lebih dari dua jam.
7. Batasi kafein Jumlah kafein yang diperbolehkan atau dianggap dapat diterima selama kehamilan yaitu sekitar 300 miligram kafein per hari atau sekitar dua cangkir kopi. Akan tetapi, studi Kaiser Permanente menemukan bahwa mengkonsumsi 200 miligram kafein per hari meningkatkan risiko keguguran. “Tidak ada titik potong ajaib, tapi semakin sedikit, lebih baik,” kata penulis utama studi tersebut, epidemiologi perinatal De-Kun Li, M.D., Ph.D.
8. Hindari junk food Jika Anda terus-menerus menikmati kentang goreng dan ayam goreng dari junk food, maka dapat dipastikan akan berpengruh negatif terhadap perkembangan janin yang ada di dalam kandungan. Makanan junk food merupakan makanan gizi rendah asin, manis, tinggi lemak.
9. Tingkatkan kalsium Jumlah kalsium paling sedikit yang harus anda dapatkan yaitu 1.000 miligram per hari. Bayi Anda membutuhkannya untuk perkembangan gigi dan tulang pada trimester kedua dan ketiga. Plus, jika Anda tidak mendapatkan cukup kalsium dalam makanan Anda, janin akan mengeluarkannya dari tulang Anda, yang dapat meningkatkan risiko osteoporosis Anda di kemudian hari. 10. Fokus pada serat Serat yang tinggi dapat anda dapatkan pada buah-buahan, sayuran dan biji-bijian yang dapat membantu anda mencegah konstipasi dan wasir. Selain itu, serat akan membuat Anda merasa kenyang sehingga Anda cenderung tidak makan berlebihan. Makanan berserat tinggi juga dikemas dengan vitamin, mineral dan fitokimia yang penting untuk perkembangan bayi Anda. Bertujuan untuk mendapatkan setidaknya 25 miligram sampai 35 miligram serat sehari, sekitar dua kali lipat dari jumlah yang dikonsumsi orang Amerika.
Dosis Harian Anda Untuk mendapatkan hasil yang maksimal setidaknya anda harus memenuhi dosis harian setiap hari. Dosis harian yan dimaksud yaitu unsur yang harus dimakan untuk mendapatkan nutrisi yang Anda butuhkan. 1. Kalsium : 1.000 mg Anda dapat memperoleh kalsium dalam jumlah tinggi pada makanan olahan susu, sayuran berdaun gelap, makanan yang diperkaya kalsium. 2. Serat : 25 sampai 35 mg Anda dapat memperoleh serat yang cukup pada buah-buahan, sayuran, biji-bijian, kacang polong (kacang-kacangan dan kacang polong). 3. Folate : 600 mcg Anda dapat mendapatkannya pada kacang polong, brokoli, asparagus, jeruk. (Asam folat adalah bentuk sintetis, tersedia dalam suplemen dan vitamin prenatal.) 4. Besi : 27 mg Anda dapat mendapatkan zat besi pada kacang kering, daging, oatmeal, dan tahu. 5. Vitamin C : 85 mg Anda dapat mendapatkan vitamin C yang cukup pada buah-buahan seperti jeruk buah, stroberi, dan sayuran berdaun gelap.