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Nutrisi yang Baik untuk Ibu Hamil

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ArenaWanita.com | Nutrisi Ibu Hamil – Kebahagiaan terbesar bagi seorang Ibu adalah dapat dikaruniai buah hati yang sehat. Ketika sedang dalam masa kandungan, seorang Ibu hamil harus benar – benar lebih memperhatikan asupan makanan yang masuk ke dalam tubuhnya daripada ketika tidak dalam posisi hamil. Mengapa demikian? Karena apa yang Ibu Hamil makan adalah apa yang si buah hati makan pula.

Maka dari itu penting untuk memperhatikan nutrisi untuk ibu hamil untuk konsumsi seharinya. Sang Ibu bisa mendapatkan nutrisi yang sehat dari buah – buahan, sayuran, dan jenis makanan sehat yang lain. Tapi apa sajakah nutrisi yang amat dibutuhkan oleh sang Ibu hamil? Berikut ini akan dijelaskan secara tepat nutrisi untuk ibu hamil.

  • Zat Besi

Seperti yang kita tahu, zat besi ikut berperan dalam pembentukan sel darah merah (eritrosit) manusia. Kekurangan zat besi, dapat menyebabkan anemia. Nah, disini ibu hamil sangat membutuhkan zat besi karena darah sang ibu akan dialirkan kepada bayi yang membutuhkan darah. Sehingga, ibu hamil harus memperbanyak makanan yang mengandung zat besi agar tidak terserang anemia yang membahayakan bagi si bayi.

Darimana sajakah sumber zat besi?

Zat besi dapat didapatkan di dalam sayur bayam, buah yang telah dikeringkan, beberapa sereal (dapat di lihat di komposisinya), kacang – kacangan, ikan, daging merah yang tidak berlemak, daging unggas yang tidak berlemak, vitamin atau suplemen yang di khusukan untuk ibu hamil.

Berapa banyak yang dibutuhkan?

Menjadi Ibu hamil berarti membutuhkan zat besi dua kali lipat dari biasanya/normalnya, yaitu sekitar 27 – 30 mg/hari.

Jadi, selain dapat berperan dalam membentuk sel darah merah (eritrosit) dan otomatis mengatasi masalah anemia, zat besi juga juga membantu perkembangan otak si anak dan perkembangan otot si ibu. Kelahiran prematur atau kekurangan berat badan dapat diatasi oleh zat besi pula.

ibu-hamil

  • Protein

Tanpa protein yang cukup, tubuh rasanya lemah karena protein membantu kita untuk kuat dalam menjalankan aktivitas sehari – hari. Apalagi untuk ibu hamil, yang sehari – harinya membawa bayi kemanapun ibu pergi. Protein tidak dibutuhkan oleh sang ibu, bayi juga membutuhkan protein untuk mendapatkan energi.

Darimana sajakah sumber protein?

Tidaklah sulit untuk mendapatkan sumber protein sebagai nutrisi untuk ibu hamil, karena sumber protein diantaranya ikan, telur, daging unggas, daging merah yang tidak berlemak, tempe, tahu, dan mentega yang dibuat dari kacang – kacangan.

Berapa banyak yang harus di konsumsi?

Protein yang diperlukan adalah 71 mg/hari.

Sebenarnya, selain memberi kekuatan atau energi untuk tubuh kita protein juga berguna untuk pertumbuhan optimal sang bayi terutama pada trimester kedua dan ketiga.

  • Kalsium

Kalsium memegang peran penting dalam pembentukan tulang dan gigi sang bayi. Maka dari itu ibu hamil harus mengkonsumsi cukup kalsium agar bayi dapat tidak kekurangan, karena jika bayi kurang mendapatkan kalsium, kalsium dalam tulang sang ibu akan diambil. Wah, kondisi tidak baik bukan? Seperti yang kita tahu jika kekurangan kalsium, peluang mengidap osteoporosis akan besar.

Darimana sajakah sumber kalsium?

Susu, keju, yogurt termasuk sumber kalsium selain kacang – kacangan dan sayuran hijau. Kalsium juga bisa didapatkan pada suplemen yang dikhususkan untuk Ibu hamil.

Berapa banyak yang harus dikonsumsi?

Antara 1000 sampai 1300 menyesuaikan usia sang Ibu

  • DHA

DHA atau kepanjangannya Docosahexaenoic Acid yang menjadi lemak utama di dalam otak juga menjadi nutrisi untuk ibu hamil yang baik. Selain itu DHA juga termasuk dalam Omega-3 yang membantu dalam perkembangan otak si bayi.

Darimana sajakah sumber DHA?

Sumber DHA dapat diperoleh dari ikan – ikan dari jenis laut dingin, seperti ikan sarden, ikan kod hitam, ikan tuna, ikan salmon, dan jenis lainnya seperti ikan lele dan udang. Selain dari jenis ikan, DHA juga dapat ditemukan pada suplemen dari miyak ikan, telur dan daging

Berapa banyak yang dibutuhkan?

Meskipun secara belum disepakati secara resmi, namun para Ilmuan telah menyarankan dalam konsumsi DHA sebanyak 200 – 300 mg per harinya.

Selain membantu perkembangan otak si bayi selama masa kandungan terutama pada enam bulan setelah kelahiran, DHA juga berperan dalam perkembangan mata, terutama di bagian fungsi retina.

  • Asam folat

Nutrisi untuk ibu hamil yang bersifat baik selanjutnya adalah asam folat. Peranannya begitu penting karena berguna dalam pembentukan sel yang membentuk sistem syaraf. Bahkan, asam folat dapat mencegah sang ibu mengidap penyakit kanker dan serangan jantung. Jika kekurangan asam folat terjadi pada janin, maka dapat menyebabkan perkembangannya terganggu atau tidak sempurna seperti lahir dengan keadaan prematur atau berat badan yang kurang serta timbul kelainan – kelainan pada janin saat kelahiran, seperti kelainan pada tabung syaraf yang disebut Neural-Tube Defect (NTD) yaitu terjadinya Anenchephaly atau lahir tanpa batok kepala, spina bifda atau kondisi saat tidak tersambungnya tulang belakang, terjadinya bibir sumbing pada bayi.

Darimana sajakah sumber asam folat?

DHA dapat ditemukan pada sereal atau roti yang kaya akan asam folat, buah – buahan seperti anggur dan jeruk, sayuran hijau seperti bayam, beras merah, vitamin untuk kehamilan dan kacang – kacangan seperti kacang polong.

Berapa banyak yang dibutuhkan?’

Sebenarnya, asam folat dianjurkan untuk dikonsumsi tidak hanya pada waktu kehamilan tetapi juga sebelum kehamilan, yaitu sebulan sebelum terjadinya konsepsi. Mengapa demikian? Karena berkembangnya otak dan tulang belakang si bayi terjadi sejak masa awal kehamilan bahkan ketika ibu belum sadar akan kehamilannya.

Di Amerika Serikat pernah dilakukan sebuah riset tentang pentingnya asam folat pada tahun 1990. Riset tersebut telah membuktikan asam folat dapat menurunkan risiko mengalami kelainan pada otak sekitar 25% sehingga Ilmuwan Amerika Serikat menganjurkan agar produk–produk sereal yang dijual dipasaran diperkaya akan asam folat. Tidak hanya menurunkan risiko, asam folat juga dapat mencegah kelainan Neural-Tube Defect atau disingkat NTD jika mengonsumsi suplemen yang terdapat asam folat didalamnya secara rutin ketika sebelum dan pada masa – masa awal kehamilan.

nutrisi-yang-baik-untuk-ibu-hamil

  • Vitamin – vitamin

Selama masa kehamilan kondisi ibu harus benar – benar sehat agar bayi di dalam kandungannya selalu dalam keadaan sehat. Untuk itu selain nutrisi untuk ibu hamil diatas, ibu hamil juga perlu mengonsumsi vitamin–vitamin untuk menjaga keseimbangan tubuh.

Diantara vitamin yang sangat penting bagi ibu dan sang bayi adalah sebagai berikut.

1. Vitamin A

Selain vitamin A yang terkenal dengan fungsinya yang dapat memelihara mata agar tetap sehat, ternyata vitamin A juga berperan sebagai pertumbuhan dan imunitas bagi janin. Tapi jangan terlalu berlebihan, karena dapat mengganggu pertumbuhan janin.

2. Vitamin C

Vitamin C membantu dalam penyerapan zat besi yang sangat diperlukan bagi ibu hamil. Lalu karena vitamin C mengandung antioksidan, maka dapat sebagai pelindung jaringan organ tubuh dari berbagai kemungkinan kerusakan yang terjadi.

3. Vitamin D

Fungsi vitamin D dalam membantu penyerapan kalsium sangat berguna untuk pembentukan tulang bayi.

Itulah ulasan tentang nutrisi untuk ibu hamil. Tentu nutrisi yang dapat menunjang perkembangan yang baik bagi sang ibu dan bayi lah yang harus dipilih.

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