Makanan Sehat untuk Ibu Hamil Muda yang Wajib Dikonsumsi | DIET SEHAT ALAMI

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Makanan Sehat untuk Ibu Hamil Muda yang Wajib Dikonsumsi





Makanan Sehat untuk Ibu Hamil - Kesehatan dan perkembangan bayi tergantung dari kamu mengonsumsi makanan apa saat sedang hamil. Ketika sedang mengandung, sebenarnya kamu tidak perlu seakan-akan makan untuk dua orang. Faktanya, kamu hanya perlu menambah sekitar 300 kalori tambahan, yakni setara dengan satu buah pisang dan semangkuk sereal dengan susu rendah lemak.

Hanya saja, tentu untuk mencukupi kebutuhan nutrisi ibu hamil harus dari berbagai jenis makanan yang berbeda. Misalnya saja makanan berkalsium untuk membentuk tulang bayi, asam folat mencegah lahir cacat, dan zat besi untuk membantu sel darah merah membawa oksigen pada janin. Jika gizi ibu hamil tersebut tidak terpenuhi, maka akibatnya akan fatal untuk buah hatimu nanti.

Makanan Sehat untuk Ibu Hamil Muda

Makanan Sehat untuk Ibu Hamil Muda

Tidak mau kan kehamilanmu mengalami keguguran hanya karena salah makan? Oleh sebab itu, yuk ketahui makanan dan minuman apa saja yang sehat untuk ibu hamil berserta manfaatnya berikut ini.

1. Sayur dan buah

Buah dan sayur menjadi komponen utama makanan sehat untuk ibu hamil. Konsumsilah setidaknya lima porsi sayur-sayuran dan buah-buahan tiap hari agar mendapatkan asupan gizi yang beragam seperti vitamin, mineral, dan serat.

Sayuran hijau seperti bayam dan kale sangat disarankan, karena ia mengandung vitamin A, K, C, dan asam folat yang penting untuk kesehatan mata. Sedangkan untuk buah, kamu bisa mengonsumsi pisang yang mengandung zat besi tinggi.

2. Susu dan produk olahannya

Susu dan produk olahannya, seperti yoghurt, kaya akan kandungan kalsium yang baik untuk membentuk tulang bayi dan memperkuat tulang ibu hamil.

Akan tetapi tunggu dulu, tidak semua merk susu ibu hamil itu baik lho, kamu pun harus lebih cermat dalam memilih kandungan gizi didalamnya.

Susu ibu hamil yang bagus itu setidaknya harus mengandung zat-zat nutrisi antara lain kalsium, vitamin D, DHA, asam folat, dan zat besi. Ingat-ingat ya!

3. Daging tanpa lemak, ikan, dan telur

Kelompok makanan ini mengandung protein hewani yang berguna untuk mengoptimalkan pertumbuhan janin, terutama pada trimester kedua dan ketiga pada masa kehamilanmu.

Telur juga diperkaya dengan kolin yang bisa mendukung perkembangan otak sekaligus tubuh janin, dan mengurangi risiko cacat tabung saraf. Sedangkan, ikan salmon kaya akan kandungan omega 3 yang dapat menjaga mood ibu hamil dan meningkatkan kecerdasan janin.

Namun sebaiknya kamu lebih berhati-hati dalam mengonsumsi ikan salmon. Untuk menghindari paparan merkuri, disarankan agar tidak mengonsumsi lebih dari 340 gram ikan salmon dalam sepekan. Selain itu, hindarilah daging yang sudah diolah menjadi sosis, karena mungkin mengandung bakteri dan parasit.

4. Kacang-kacangan

Mitos yang kini beredar adalah ibu hamil dilarang makan kacang tanah, karena konon dapat menyebabkan alergi pada bayi yang ia kandung. Namun faktanya, hingga sekarang belum ada penelitian yang mampu membuktikan kondisi tersebut. Terjadinya alergi mungkin saja karena sebelumnya ia sudah memiliki riwayat alergi terhadap kacang-kacangan.

Padahal, kacang-kacangan berperan dalam mencukupi kebutuhan serat ibu hamil, sehingga dapat mencegah sembelit dan wasir. Selain itu, kelompok makanan ini juga kaya akan kandungan kalsium, folat, zat besi, dan seng yang tentunya bagus untuk memberikan asupan gizi janin. Sebelum mengonsumsi kacang-kacangan apapun itu jenisnya, sebaiknya ketahui riwayat dulu apa kamu alergi atau tidak.

5. Makanan sumber karbohidrat

Gandum utuh mengandung kaya akan nutrisi, serat, vitamin E, dan selenium yang baik untuk mendukung perkembangan janin. Bahan ini bisa kamu dapatkan antara lain dalam nasi merah, roti gandum, pasta, dan oatmeal.

Karbohidrat sangatlah penting untuk ibu hamil. Selain sebagai sumber energi, karbohidrat juga bisa membantu mengoptimalkan metabolisme dalam tubuh. Tapi ingat, jangan mengonsumsinya berlebihan yah. Karena bagaimana pun, karbohidrat berlebihan akan membuatmu tambah gemuk.

6. Air putih

Selama masa kehamilan, kamu disarankan untuk mengonsumsi air putih setidaknya 2,5 liter (10 gelas) dalam sehari. Minum air cukup bisa mencegah bayi lahir prematur, hemoroid, kontipasi, pembengkakan berlebihan, dan infeksi kandung kemih.

Namun jika merasa mual minum air putih, kamu bisa menggantinya dengan jus, susu, atau buah yang mengandung air tinggi. Yang terpenting adalah hindarilah minuman dengan gula berlebihan, beralkohol, soda, dan minuman kurang sehat lainnya. Selain bahaya untuk janin, minuman tersebut juga memicu diabetes.

7. Suplemen

Walau sudah mengonsumsi berbagai jenis makanan, mungkin saja kamu masih melewatkan nutrisi ibu hamil tertentu. Suplemen vitamin barangkali bisa menjadi solusi untuk memenuhinya.

Salah satu suplemen yang bisa kamu konsumsi adalah TTD (tablet tambah darah) yang memiliki kandungan setara 60 mg besi elemental dan 400 mcg asam folat. Namun sebelum mengonsumsinya, lebih baik konsultasikan dulu kepada dokter.

Cermat Mempersiapkan Makanan Ibu Hamil

Mengolah makanan sendiri bisa menjadi cara terbaik untuk menjaga kualitas dan kebersihan makanan yang hendak kita konsumsi. Berikut ini adalah panduan bagi para calon ibu untuk mempersiapkan makanan sehat ibu hamil sendiri di rumah:

Makanan sehat untuk ibu hamil muda
  • Cuci bersih tanganmu dan berbagai peralatan yang akan digunakan untuk mengolah makanan
  • Cuci juga semua sayuran dan buah-buahan yang akan dimasak supaya bersih dari sisa tanah yang mungkin saja mengandung toksoplasma
  • Demi menghindari kontaminasi (seperti campylobacter, salmonella, dan E.coli) pisahkan penyimpanan makanan mentah seperti daging dengan makanan yang siap santap di dalam lemari pendingin
  • Gunakan talenan yang berbeda untuk memotong daging mentah dengan alasan yang sama di atas.
  • Masaklah daging hingga benar-benar matang. Perhatikan baik-baik sampai tidak menyisakan warna merah, apalagi untuk daging yang masih dilapisi kulit. Lakukan hal yang sama ketika memasak telur.
  • Ketahui dan hindari makanan yang harus dihindari ibu hamil, seperti misalnya makanan mentah dan hati.

Adapun contoh panduan makan ibu hamil yang bisa kamu gunakan pada kehamilan trimester pertama antara lain sebagai berikut:

Makanan sehat untuk ibu hamil muda

Sarapan.
  • Jus Buah
  • Nasi Goreng
  • Telur mata sapi
  • Susu /susu khusus kehamilan
Makan siang.
  • Nasi
  • Sayur Bening
  • Ikan bumbu kuning
  • Tempe goreng
  • Buah Jeruk
Makan Malam.
  • Nasi
  • Bistik
  • Bakwan Jagung
  • Selada Buah
  • Susu (menjelang tidur)

Makanan sehat ibu hamil diatas sebaiknya dikonsumsi setiap hari hingga kehaliran nanti datang. Jangan lupa sertai dengan menerapkan pola hidup sehat seperti berolahraga, tidur cukup, dan menghindari stres agar kehamilanmu berjalan lancar.


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