Be careful about your diet for the sake of your baby.
1. Amalan pemakanan yang seimbang
Well-balanced diet
Selepas bersalin, ibu-ibu memerlukan lebih banyak tenaga dan nutrisi berbanding semasa kehamilan untuk menghasilkan susu ibu. Dalam tempoh ini, ibu akan mengalami tidur yang tidak berkualiti dan tidak teratur kerana menjaga bayi sewaktu berpantang. Dalam keadaan ini, ibu-ibu cenderung mengabaikan amalan pemakanan yang sihat. Ibu-ibu harus memastikan amalan pemakanan yang seimbang demi anda dan bayi.
Post-partum mothers need more energy and nutrition than during pregnancy in order to produce breastmilk. During this period, the mother may suffer from poor sleep because she is taking care of her baby and may keep irregular hours. Under these conditions, mothers tend to neglect their diets. Be sure to maintain a balanced diet for your sake and that of your baby.
Berikan diri anda masa 6 bulan untuk menurunkan berat badan yang anda dapat semasa mengandung untuk kembali kepada berat badan yang standard. Jangan terlalu menyekat pemakanan anda supaya anda boleh kehilangan berat badan lebih cepat, kerana ini boleh menjejaskan bukan sahaja kesihatan anda, tetapi juga kesihatan bayi yang meminum susu badan.
Give yourself 6 months to lose the weight you gained during pregnancy and return to a standard weight. Don’t try to restrict your diet excessively so that you can lose weight faster, as this may affect not just your health, but also the health of the baby drinking your breastmilk.
2. Peluang Meningkatkan Jisim Tulang Ibu
Chance to increase the mother's bone mass
Jisim tulang seorang ibu berkurangan dengan ketara semasa kehamilan dan menyusukan bayi. Tetapi wanita mempunyai peluang untuk meningkatkan jisim tulang dalam tempoh 6 bulan hingga satu tahun selepas tempoh haid pertama selepas kehamilan. Dalam tempoh ini, seolah-olah terdapat tukang kayu yang mahir di dalam badan anda untuk membina tulang yang kuat.
A mother's bone mass decreases substantially during pregnancy and breast-feeding. But women have a chance to increase bone mass during the 6 months to one year after their periods restart following pregnancy. During this time, it’s almost as if there is a skilled carpenter inside their bodies building stronger bones.
Jika anda membekalkan blok bangunan tulang - kalsium dan vitamin D - maka tulang yang lebih kuat akan terhasil. Ambil peluang ini untuk bina tulang yang kuat. Produk tenusu, ikan-ikan kecil, kekacang, rumpai laut dan gandum semuanya kaya dengan kalsium. Produk tenusu, telur dan cendawan (telinga awan dan shiitake kering) pula kaya dengan vitamin D.
If you supply the building blocks of bones - calcium and vitamin D - then stronger bones will be produced. Take this opportunity to build stronger bones. Dairy products, small fish, beans, seaweed and wheat are all rich in calcium. Dairy products, eggs and mushrooms (cloud ear and dried shiitake) are rich in vitamin D.
3. Kesan Meminum Minuman Keras dan Merokok
The effects of drinking and smoking
Kerap minum minuman beralkohol sewaktu hamil meningkatkan kemungkinan sindrom 'fetal alcohol', bermakna keabnormalan sejak lahir, kecacatan mental, dan gangguan tumbesaran. Anda mungkin juga akan ditawarkan minuman keraian untuk meraikan bayi anda selepas dilahirkan. Mungkin anda tergoda kerana anda telah menahan untuk tidak minum alkohol untuk sekian lama. Tetapi sebaiknya tunggulah lebih lama sedikit demi bayi anda. Sebanyak 2% daripada alkohol yang anda minum akan masuk ke dalam susu badan anda. Minum alkohol dan merokok juga dapat mengurangkan jumlah rembesan susu dan menghalang pertumbuhan bayi anda.
Frequent drinking during pregnancy increases the possibility of fetal alcohol syndrome, which can mean congenital abnormalities, mental handicaps, and development disorders. You will probably also be offered celebratory drinks after your baby is born. Maybe you’re tempted because you’ve abstained for so long. But please wait a little longer, for the sake of your baby. As much as 2% of any alcohol you drink will find its way into your breastmilk. Drinking and smoking can also decrease the amount of milk secretion and inhibit the growth of your baby.
Ibu-ibu yang merokok menghasilkan kurang susu daripada orang yang tidak merokok. Laporan menunjukkan nikotin mempunyai kesan langsung ke atas bayi, termasuk menyebabkan muntah-muntah, cirit-birit, kadar nadi meningkat dan keresahan. Seluruh keluarga harus mengambil peluang sewaktu kehamilan untuk berhenti merokok.
Mothers who smoke produce less breastmilk than who don’t smoke. It has also been reported that nicotine has direct effect on babies, including causing vomiting, diarrhea, an increased pulse rate and restlessness. The whole family should take the opportunity afforded by pregnancy to give up smoking.
4. Kesan Pengambilan Kafein
The effects of caffeine
Dikatakan bahawa apabila ibu minum minuman seperti teh hijau dan kopi, yang mengandungi kafein, kafein akan masuk ke dalam susu ibu * 1. Terhadkan sebanyak mungkin pengambilan produk yang mengandungi kafein, kerana susu yang mengandungi kafein boleh menyebabkan gangguan tidur pada bayi anda. * 2.
It is said that when mothers drink beverages, such as green tea and coffee, that contain caffeine, the caffeine is excreted in the breastmilk *1. Limit as much as possible your intake of products that contain caffeine, since breastmilk that contains caffeine can cause sleeping disorders in your baby. *2.
*1 Source:Berlin, C., et al.: Disposition of dietary caffeine in milk, saliva, and plasma of lactating women, Pediatrics, p. 73, p. 59-63, 1984
*2 Source:Supplements & Health Support Food Data Base Ver. 1, National Institute of Health Sciences, p. 144, 2007
Source: http://ba.pigeon.com.sg/hints/hints3.html
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