Makanan untuk Meningkatkan Suplai ASI

Makanan untuk Meningkatkan Suplai ASI
Credits: Freepik

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Anda tidak sendiri apabila memiliki kekhawatiran tentang produksi ASI yang tidak mencukupi. Kekhawatiran ini, bahkan menjadi alasan utama mengapa beberapa ibu baru berhenti menyusui dalam beberapa bulan pertamanya.

Penting untuk menyadari bahwa Anda tidak sendirian saat memiliki perasaan tersebut. Banyak ibu baru merasa ASI-nya tidak dapat mencukupi kebutuhan bayinya. Tetapi percayalah bahwa makin sering menyusui, produksi ASI akan meningkat.

 

Cara Meningkatkan Produksi ASI Lewat Makanan

Selain sering menyusui, asupan nutrisi yang sehat juga mendukung produksi ASI dan dapat meningkatkan suplai ASI. Berikut adalah beberapa daftar makanan yang direkomendasikan untuk meningkatkan produksi ASI:

 

Gandum utuh

Gandum utuh adalah sumber nutrisi yang sangat baik untuk ibu menyusui. Gandum utuh mengandung banyak serat, vitamin, mineral, dan nutrisi lainnya yang penting untuk kesehatan ibu dan suplai ASI.

Gandum utuh mengandung beta-glukan yang dapat meningkatkan hormon prolaktin. Hormon ini berperan dalam produksi ASI.

 

Sayuran hijau

Sayuran hijau seperti bayam, brokoli, dan daun sawi adalah sumber nutrisi yang sangat baik dan penting untuk kesehatan ibu menyusui. Umumnya sayuran hijau mengandung kalsium dan zat besi yang dibutuhkan untuk memproduksi ASI.

 

Baca Juga: Jenis Lemak Sehat yang Dibutuhkan Ibu Menyusui

 

Bawang putih

Bumbu dapur yang memiliki aroma menyengat ini mengandung berbagai nutrisi dan senyawa alami yang bermanfaat bagi kesehatan, termasuk vitamin C, vitamin B6, mangan, dan senyawa allicin yang memiliki sifat antioksidan dan antiradang. Studi menunjukkan bahwa bawang putih memiliki efek galactogogue yang membantu meningkatkan produksi ASI pada beberapa ibu menyusui.

 

Biji wijen

Biji wijen adalah sumber kalsium baik yang berpotensi mendukung produksi ASI pada ibu menyusui. Biji wijen mengandung kalsium, serat, lemak sehat, dan juga mengandung senyawa mirip dengan estrogen, yaitu fitoestrogen.

Beberapa ibu menyusui menggunakan biji wijen sebagai bagian dari pola diet membantu meningkatkan produksi ASI. Perlu dicatat bahwa belum ada bukti ilmiah kuat yang menunjukkan biji wijen secara langsung meningkatkan suplai ASI, sehingga Anda perlu tetap menjaga asupan nutrisi yang seimbang selama menyusui.

 

Kacang almond

Kacang almond dan jenis kacang-kacangan lainnya dapat menjadi sumber nutrisi yang sangat baik dan dapat ditambahkan dalam pola diet ibu menyusui. Kacang almond mengandung protein, serat, lemak sehat, kalsium, magnesium, vitamin E, dan berbagai nutrisi penting lain yang dibutuhkan ibu menyusui.

 

Rimpang jahe segar

Rimpang jahe segar adalah bahan alami yang sering digunakan untuk membantu meningkatkan produksi ASI. Jahe mengandung senyawa bioaktif seperti gingerol dan shogaol yang memiliki sifat antiradang dan meningkatkan aliran darah. Beberapa ibu menyusui melaporkan adanya peningkatan produksi ASI dan refleks let-down saat mengonsumsi jahe segar.

 

Baca Juga: Bolehkah Ibu Menyusui Makan Makanan Pedas?

 

Kapan Harus ke Dokter Terkait Suplai ASI?

Banyak ibu menghadapi tantangan dan kendala ketika mulai menyusui, terutama pada awal-awal masa menyusui. Ibu juga mungkin merasa takut bahwa suplai ASI yang dihasilkannya tidak mencukupi.

Apabila Anda khawatir bahwa bayi tidak mendapatkan cukup ASI atau ada masalah dengan pertumbuhannya, maka sebaiknya luangkan waktu berkonsultasi dengan dokter atau konselor laktasi. Mereka dapat membantu mengevaluasi masalah dan memberikan dukungan serta saran yang sesuai untuk membantu Anda berhasil menyusui dengan sukses.

 

Anda juga bisa memanfaatkan layanan konsultasi kesehatan dengan mengunduh aplikasi Ai Care melalui App Store atau Play Store.

Mau tahu informasi seputar kehamilan, menyusui, kesehatan wanita dan anak-anak? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr. Monica Salim
Last Updated : Selasa, 1 Agustus 2023 | 08:08
Tags : ASI ibu menyusui suplai asi

Donna Murray, RN, BSN (2022). Foods to Increase Breast Milk Supply. Available from: https://www.verywellfamily.com/foods-that-increase-breast-milk-supply-431598 

WebMD (2022). Breastfeeding: How to Increase Your Milk Supply. Available from: https://www.webmd.com/parenting/baby/ss/slideshow-increase-milk-supply 

Adrienne Santos-Longhurst (2018). 5 Ways to Increase Breast Milk Production. Available from: https://www.healthline.com/health/parenting/how-to-increase-breast-milk 

Raising Children (2022). How to increase milk supply. Available from: https://raisingchildren.net.au/newborns/breastfeeding-bottle-feeding/breastfeeding-challenges/increase-supply 

American Pregnancy Association. Do I Have a Low Milk Supply?. Available from: https://americanpregnancy.org/healthy-pregnancy/breastfeeding/low-milk-supply/ 

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Request history8.1.29PHP Version858msRequest Duration6MBMemory UsageGET {category}/{slug}Route
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