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Diet dan Nutrisi Kehamilan: Apa yang Harus Dikonsumsi & Apa yang Tidak – Buku Diet Skip to content
Apa yang ibu hamil makan dan minum selama kehamilan adalah sumber makanan utama bayinya. Jadi, para ahli merekomendasikan agar ibu hamil lebih selektif dalam memilih berbagai makanan dan minuman sehat untuk memberi nutrisi penting yang dibutuhkan bayi untuk pertumbuhan dan perkembangan. Kunci Nutrisi Kehamilan Seorang wanita hamil membutuhkan lebih banyak kalsium, asam folat, zat besi dan protein daripada wanita yang tidak hamil, menurut American College of Obstetricians and Gynecologists (ACOG). Inilah mengapa keempat nutrisi tersebut sangat penting.
1. Asam Folat Asam folat juga dikenal sebagai folat ketika ditemukan dalam makanan, adalah vitamin B yang sangat penting dalam membantu mencegah cacat lahir di otak bayi dan tulang belakang, yang dikenal sebagai cacat tabung saraf.
Mungkin sulit untuk mendapatkan jumlah yang disarankan dari asam folat dari diet saja. Oleh karena itu March of Dimes, sebuah organisasi yang didedikasikan untuk mencegah cacat lahir, merekomendasikan agar wanita yang mencoba meminum bayi mengkonsumsi suplemen vitamin harian yang mengandung 400 mikrogram asam folat per hari setidaknya satu bulan sebelum hamil. Selama kehamilan, mereka menyarankan wanita untuk meningkatkan jumlah asam folat menjadi 600 mikrogram per hari, jumlah yang biasa ditemukan pada vitamin prenatal setiap hari.
Sumber makanan asam folat dapat didapat pada sayuran hijau berdaun, sereal atau roti yang diperkaya atau diperkaya, roti dan pasta.
2. Kalsium Kalsium adalah mineral yang digunakan untuk membangun tulang dan gigi bayi. Jika seorang wanita hamil tidak cukup mengkonsumsi kalsium, mineral tersebut akan diambil dari di tulang ibu dan diberikan kepada bayi untuk memenuhi tuntutan ekstra kehamilan. Banyak produk susu juga diperkaya dengan vitamin D, nutrisi lain yang bekerja dengan kalsium untuk mengembangkan tulang dan gigi bayi.
Wanita hamil usia 19 dan lebih membutuhkan kalsium 1.000 miligram perhari; Remaja hamil, usia 14 sampai 18, membutuhkan 1.300 miligram setiap hari, menurut ACOG.
Sumber makanan untuk mendapatkan kalsium yaitu susu, yogurt, keju, jus dan makanan yang diperkaya kalsium, sarden atau salmon dengan tulang, beberapa sayuran hijau (kangkung, bok choy).
3. Zat Besi Wanita hamil membutuhkan 27 miligram zat besi per hari, dua kali lipat jumlah yang dibutuhkan wanita yang tidak hamil, menurut ACOG. Jumlah tambahan mineral dibutuhkan untuk membuat lebih banyak darah untuk memasok bayi dengan oksigen. Terlalu sedikit zat besi selama kehamilan dapat menyebabkan anemia, suatu kondisi yang menyebabkan kelelahan dan peningkatan risiko infeksi.
Untuk penyerapan mineral yang lebih baik, sertakan sumber vitamin C yang baik pada makanan yang sama saat mengonsumsi makanan kaya zat besi. Misalnya, segelas jus jeruk saat sarapan pagi dengan sereal berbahan besi. Beberapa makanan yang mempunyai kandungan zat besi yang tinggi yaitu daging, unggas, ikan, kacang kering dan kacang polong, sereal berbahan besi.
4. Protein Protein lebih banyak dibutuhkan selama kehamilan, namun kebanyakan wanita tidak memiliki masalah untuk mendapatkan cukup makanan ini dalam makanan mereka. Protein adalah “nutrisi pembangun,” karena membantu membangun organ penting pada bayi, seperti otak dan jantung.
Sumber makanan yang mengandung protein tinggi yaitu daging, unggas, ikan, kacang kering dan kacang polong, telur, kacang-kacangan, tahu.
Makanan yang Dikonsumsi Selama Kehamilan Selama kehamilan, tujuannya adalah untuk makan makanan bergizi. Untuk memaksimalkan nutrisi prenatal, dia menyarankan untuk menekankan lima kelompok makanan berikut ini : buah-buahan, sayuran, protein tanpa lemak, biji-bijian dan produk susu. Saat menasihati ibu hamil, disarankan untuk mengkonsumai setengah piring buah dan sayuran, seperempatnya dengan biji-bijian dan seperempatnya dengan sumber protein tanpa lemak, dan juga memiliki produk susu setiap kali makan.
1. Buah dan Sayur Wanita hamil harus fokus pada buah dan sayuran, terutama selama trimester kedua dan ketiga. Makanan berwarna ini rendah kalori dan dipenuhi serat, vitamin dan mineral.
2. Protein Wanita hamil harus menyertakan sumber protein yang baik di setiap makanan untuk mendukung pertumbuhan bayi, seperti daging, unggas, ikan, telur, kacang, tahu, keju, susu dan kacang-kacangan.
3. Biji-bijian Biji-bijian utuh merupakan sumber energi penting dalam makanan. Di dalam biji-bijian terdapat kandungan serat, zat besi dan vitamin B. Setidaknya setengah dari pilihan karbohidrat wanita hamil setiap hari harus berasal dari biji-bijian, seperti oatmeal, pasta gandum utuh atau roti dan nasi merah.
4. Susu Ibu hamil dianjurkan untuk mengkonsumsi 3 sampai 4 porsi makanan olahan susu setiap hari. Seperti susu, yogurt dan keju, menyediakan sumber makanan kalsium, protein dan vitamin D.
Selain diet sehat, ibu hamil juga membutuhkan vitamin prenatal setiap hari untuk mendapatkan beberapa nutrisi yang sulit didapat dari makanan saja, seperti asam folat dan zat besi. Bagi wanita yang mengonsumsi vitamin prenatal kunyah, disarankan untuk memeriksa label produk karena vitamin kunyah mungkin tidak memiliki kadar zat besi yang cukup di dalamnya. Informasi terperinci tentang pilihan makanan sehat dan jumlah yang harus disertakan saat makan juga dapat didapat dengan berkonsultasi dengan dokter kandungan.
Makanan yang Dibatasi selama Kehamilan 1. Kafein Mengkonsumsi kurang dari 200 mg kafein setiap hari, merupakan jumlah yang ditemukan dalam satu cangkir kopi 12 ons, umumnya dianggap aman selama kehamilan, menurut pendapat komite ACOG 2010, yang ditegaskan kembali pada tahun 2013. Laporan panitia mengatakan konsumsi kafein moderat tampaknya tidak berkontribusi terhadap keguguran atau kelahiran prematur.
2. Beberapa Jenis Ikan Ikan adalah sumber protein ramping yang baik, dan beberapa ikan, termasuk salmon dan sarden, juga mengandung asam lemak omega-3, lemak sehat yang baik untuk jantung. Aman bagi wanita hamil untuk makan 12 ons ikan matang dan seafood seminggu, menurut ACOG. Namun, mereka harus membatasi tuna albacore atau “putih”, yang memiliki kadar merkuri tinggi, tidak lebih dari 6 ons seminggu, menurut ACOG. Merkuri adalah logam yang bisa berbahaya bagi otak bayi yang sedang berkembang. Tuna tuna kalengan memiliki merkuri kurang dan lebih aman untuk dikonsumsi selama kehamilan. Makanan yang harus dihindari 1. Alkohol Hindari alkohol selama kehamilan. Alkohol dalam darah ibu bisa lewat langsung ke bayi melalui tali pusar. Penggunaan berat alkohol selama kehamilan dikaitkan dengan gangguan spektrum alkohol janin, sekelompok kondisi yang dapat mencakup masalah fisik, serta kesulitan belajar dan perilaku pada bayi dan anak-anak.
2. Ikan dengan kadar merkuri tinggi: Makanan laut seperti ikan todak, hiu, king mackerel, dan tilefish tinggi kadar metil merkuri, menurut Academy of Nutrition and Dietetics harus dihindari. Metil merkuri adalah bahan kimia beracun yang bisa melewati plasenta dan bisa berbahaya bagi otak, ginjal, dan sistem saraf bayi yang belum lahir. 3. Makanan yang tidak dipasteurisasi Menurut USDA, wanita hamil memiliki risiko tinggi terkena sakit dari dua jenis keracunan makanan: listeriosis, yang disebabkan oleh Listeriabacteria, dan toxoplasmosis, infeksi yang disebabkan oleh parasit.
Berat badan saat hamil Berat badan selama kehamilan sering mengalami pasang surut dan arus selama sembilan bulan. Sulit mengukur berat badan kehamilan. Sebuah skala tidak mengungkapkan apakah berat badan akan menjadi lemak tubuh wanita, berat badan bayi atau kenaikan cairan.
Ketika sampai pada kenaikan berat badan kehamilan, disarankan agar ibu hamil melihat gambaran besarnya : Selama pemeriksaan rutin prenatal, fokuskan pada bayi yang tumbuh normal dan bukan mengkhawatirkan jumlah tersebut dalam skala.
Jumlah kalori yang dibutuhkan per hari selama kehamilan tergantung pada tinggi badan, berat badannya sebelum hamil, dan seberapa aktifnya setiap hari. Secara umum, wanita dengan berat badan kurang membutuhkan lebih banyak kalori selama kehamilan, sedangkan wanita gemuk membutuhkan lebih sedikit.
Pedoman Institute of Medicine (IOM) untuk penambahan berat badan selama kehamilan penuh merekomendasikan bahwa: • Wanita dengan berat badan kurang, yang memiliki Body Mass Index (BMI) di bawah 18,5, seharusnya mendapatkan 28 sampai 40 lbs. (12,7 sampai 18 kilogram). • Wanita dengan berat badan normal, yang memiliki BMI 18,5 sampai 24,9, harus mendapatkan 25 sampai 35 lbs. (11,3 sampai 15,8 kg). • Wanita gemuk, yang memiliki BMI 25,0 sampai 29,9, harus mendapatkan 15 sampai 25 lbs. (6,8-11,3 kg). • Wanita gemuk, yang memiliki BMI 30,0 dan di atas, harus mendapatkan 11 sampai 20 lbs. (5 sampai 9 kg).
Tingkat kenaikan berat badan Pedoman IOM menunjukkan bahwa wanita hamil mendapatkan antara 1 dan 4,5 lbs (0,45 sampai 2 kg) total selama trimester pertama kehamilan. Pedoman tersebut merekomendasikan bahwa berat badan rata-rata dan berat badan normal meningkat, rata-rata sekitar 1 pon setiap minggu selama trimester kedua dan ketiga kehamilan mereka, dan wanita gemuk dan gemuk mendapatkan sekitar setengah pon setiap minggu pada trimester kedua dan ketiga kehamilan mereka.