Tahukah anda, seorang ibu yang menyusukan anak memerlukan 200 lebih kalori berbanding sewaktu dia hamil? Betul... tenaga yang diperlukan oleh ibu yang menyusukan anak lebih banyak daripada membawa anak dalam kandungan... sebab tu kebanyakan ibu yang menyusukan anak akan berasa cepat lapar... tapi jangan risau. Penyusuan susu ibu juga dapat menjadikan ibu dapat menurunkan berat badan tanpa perlu bekerja keras... hanya menyusukan anaknya secara ekslusif!
Jom kita check out keperluan nutrisi bagi ibu-ibu yang menyusukan anak:
Sumber: UCSF Medical Centre
Protein Needs
While breastfeeding you should eat two to three servings of protein each day. A serving is equal to 3 to 4 ounces of meat, fish or poultry. Good sources of protein include:
Calcium Needs
The suggested daily intake of calcium for breastfeeding mothers is 1,300 milligrams per day. Reading nutrition labels can help ensure that you are getting enough calcium. For example, one cup of milk or yogurt contains 300 milligrams of calcium. The best sources of calcium are:
Iron also is important for breastfeeding mothers. If you are 18 years of age or younger, you should get 10 milligrams of iron per day. For those over 19, the suggested daily intake is 9 milligrams. Good sources of iron include:
- Meat
- Poultry
- Seafood
- Eggs
- Cheese
- Milk and yogurt
- Cottage cheese
- Tofu
- Dried beans
Calcium Needs
The suggested daily intake of calcium for breastfeeding mothers is 1,300 milligrams per day. Reading nutrition labels can help ensure that you are getting enough calcium. For example, one cup of milk or yogurt contains 300 milligrams of calcium. The best sources of calcium are:
- Milk
- Yogurt
- Hard cheeses
- Calcium fortified orange juice
- Calcium fortified tofu
Iron Needs
Iron also is important for breastfeeding mothers. If you are 18 years of age or younger, you should get 10 milligrams of iron per day. For those over 19, the suggested daily intake is 9 milligrams. Good sources of iron include:
- Meat
- Poultry
- Seafood
- Dried beans
- Dried fruit
- Egg yolks
Vitamin C Needs
Nursing mothers need slightly more vitamin C than they did during pregnancy. If you are 18 years of age or younger, you should get 115 milligrams of vitamin C per day. If you are 19 or older, you should get 120 milligrams per day. Good sources of vitamin C include:
Multivitamins
Breastfeeding mothers need to take some sort of daily multivitamin that contains 100 percent of the recommended dietary allowance (RDA). If you wish, you can continue to take your prenatal vitamin or mineral supplement — however, it contains much more iron than needed for breastfeeding. If you have problems with constipation or stomach upset, switch to a general multivitamin that contains 100 percent of the recommended dietary allowance (RDA).
Nursing mothers need slightly more vitamin C than they did during pregnancy. If you are 18 years of age or younger, you should get 115 milligrams of vitamin C per day. If you are 19 or older, you should get 120 milligrams per day. Good sources of vitamin C include:
- Citrus fruits
- Broccoli
- Cantaloupe
- Potato
- Bell pepper
- Tomato
- Kiwi
- Cauliflower
- Cabbage
Multivitamins
Breastfeeding mothers need to take some sort of daily multivitamin that contains 100 percent of the recommended dietary allowance (RDA). If you wish, you can continue to take your prenatal vitamin or mineral supplement — however, it contains much more iron than needed for breastfeeding. If you have problems with constipation or stomach upset, switch to a general multivitamin that contains 100 percent of the recommended dietary allowance (RDA).
Water Needs
While breastfeeding you should drink at least 8 cups of water each day. Have a glass of water each time you nurse your baby. In addition to water, other good liquids are juice, milk, broths, herb teas and soups.
Exercise and high temperatures will increase your need for liquids. Therefore if you are active or it is warm, make sure you keep hydrated and drink even more water.
While breastfeeding you should drink at least 8 cups of water each day. Have a glass of water each time you nurse your baby. In addition to water, other good liquids are juice, milk, broths, herb teas and soups.
Exercise and high temperatures will increase your need for liquids. Therefore if you are active or it is warm, make sure you keep hydrated and drink even more water.
So... macam mana ibu-ibu di luar sana? Agak2 cukup tak nutrisi seharian kita ni... bagi saya, memang saya akui ada vitamin2 yang saya termiss every now and then... yelah, dengan kesibukan kerja, menguruskan anak 4 orang.... memang tak terjaga keperluan nutrisi saya ni...
Sebab tu la saya ambil suplemen... suplemen mana lagi kalau bukan Shaklee... boleh jer kalau u olls nak ambil vitamin dari jenama lain.. tapi sebelum tu baca dulu kelebihan vitamin Shaklee di sini. :)
Untuk mengetahui cadangan Set Penyusuan Shaklee, boleh click di sini.
Untuk mengetahui cadangan Set Penyusuan Shaklee, boleh click di sini.
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