Ibu hamil dan menyusui umumnya harus memenuhi kebutuhan kalsium setidaknya 1000 mg per hari. Pentingnya asupan kalsium selama kehamilan ini berkaitan dengan pertumbuhan tulang janin serta mampu mengurangi risiko osteoporosis di kemudian hari. Lalu dari mana ibu hamil bisa mendapatkan asupan kalsium yang cukup? Berikut daftar makanan yang bisa dijadikan referensi.
Sumber Kalsium Untuk Ibu
Hamil Dan Menyusui
Buah jeruk dan buah ara merupakan dua pilihan
terbaik untuk memenuhi kebutuhan kalsium ibu hamil yang sedang diet. Jeruk (baik
dalam bentuk buah atau jus) bisa menjadi sumber kalsium dan antioksidan alami
yang dapat meringankan gejala morning sickness. Sementara buah ara (kering)
bisa memenuhi kebutuhan kalsium dan serat yang akan mengurangi gejala sembelit pada
Sayuran berdaun hijau seperti sawi, brokoli,
kubis atau bok choy merupakan sumber kalsium terbaik untuk ibu hamil dan
menyusui. Mereka bisa mengkonsumsi sayuran ini dalam bentuk salad atau
dihidangkan bersama menu diet lainnya. Mengkonsumsi sayuran hijau setiap hari akan
membantu meningkatkan kadar kalsium secara alami dan menurunkan risiko
komplikasi selama kehamilan.
Selain sayuran hijau, ibu hamil juga
dianjurkan untuk mengkonsumsi jenis kacang-kacangan seperti: kacang polong,
buncis, kacang merah, atau bisa juga kacang almond. Kacang-kacangan ini
merupakan sumber kalsium dan juga vitamin E yang sangat baik. Bahkan ibu hamil
juga bisa memasukkan kacang ini ke dalam menu diet sekaligus sebagai camilan
sehat setiap hari.
susu perahan, susu kedelai, atau produk fermentasi susu (keju, yogurt, atau es
krim) merupakan sumber kalsium yang cukup populer di semua kelompok umur. Tidak
hanya rasanya yang enak, produk dairy ini juga dapat menjaga tubuh tetap
bertenaga setiap hari. Bahkan di apotek online
Gue Sehat, kini juga banyak tersedia produk susu formula khusus untuk ibu hamil
dan juga menyusui.
gandum atau bubur oat merupakan makanan yang kaya akan kalsium, karbohidrat,
kalium, riboflavin, … Read More
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When a counter culture goes mainstream, the style can no longer be viewed as alternative. Then I started seeking for examples of hair style and makeup that performs for the now … Read More
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