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Karmienie naturalne - Dieta Mamy karmiącej

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Dieta Mamy karmiącej


Niektóre z nas myślą o tym z obawą: Co ja właściwie mogę wtedy jeść? Różnorodnie... zdrowo... lekkostrawnie... jak nie zaszkodzić dziecku, a nie dać się zwariować?


Jak się odżywiać?

Nie ma specjalnej diety dla kobiet karmiących. Badania wykonane w różnych częściach świata wykazały, że nawet kobiety z krajów głodujących, dopóki karmią wyłącznie piersią, mają zdrowe, prawidłowo rozwijające się dzieci. Nasz organizm przystosowuje się do karmienia przestawiając się na efektywniejszy i bardziej oszczędny metabolizm. Pokarm odpowiednio zbilansowany powstaje naszym kosztem, ewentualne niedobory w diecie są uzupełniane z naszego organizmu. Dla własnego zdrowia powinnyśmy odżywiać się regularnie i różnorodnie. Zasady racjonalnego odżywiania nie są powszechnie znane ani stosowane, dlatego część kobiet karmiących nie żywi się prawidłowo.

Podstawę prawidłowej diety stanowią 4 grupy pożywienia:

  1. Produkty zbożowe (m. in. kasze, pieczywo pełnoziarniste).
  2. Jarzyny i owoc.
  3. Produkty białkowe zwierzęce i roślinne (mięso, jaja, mleko, nabiał, ryby, rośliny strączkowe).
  4. Tłuszcze zwierzęce i roślinne (masło, oleje).

Każdy posiłek powinien zawierać co najmniej jeden produkt z każdej z czterech grup. Starajmy się jadać różne produkty z każdej grupy.

Zapotrzebowanie kaloryczne w okresie laktacji wzrasta tylko nieznacznie, w tym celu wystarczy jeść więcej produktów z pierwszej grupy. Jeśli podczas ciąży przybrałyśmy kilkanaście kilogramów, w czasie karmienia nie potrzebujemy dodatkowych ilości pokarmu. Okres karmienia nie jest również dobrym czasem na odchudzanie. Zdarza się również, że po porodzie, kiedy jesteśmy zajęte opieką nad dzieckiem, karmieniem go, same nie odczuwamy głodu, zapominamy o jedzeniu albo po prostu nie mamy na nie czasu. Musimy pamiętać, że nieodpowiednia dieta w tym okresie szybciej niż kiedykolwiek może doprowadzić nas np. do dentysty.

Korzystając z gotowych produktów, wybierajmy te, które mają jak najmniej konserwantów i barwników.


Czego mam nie jeść?

Powinnyśmy wystrzegać się produktów: smażonych, przypalonych, nieświeżych, grillowanych, dań ostro przyprawionych, fast-foodów i ograniczyć spożywanie produktów konserwowanych i barwionych.

Laktacja to okres szczególnego zapotrzebowania na racjonalną i różnorodną dietę, dlatego nie zaleca się profilaktycznych ograniczeń w stosunku do produktów:

  • posiadających silny zapach, jak np. czosnek czy cebula,
  • posiadających naturalne alergeny, np. nabiał, cytrusy, truskawki,
  • wzdymających, jak np.: kapusta, groch.


Najczęściej porcja fasolówki przyprawionej kminkiem nie powoduje u dzieci kolki. Może za to być przyczyną zwiększonych gazów, ale jeśli tylko uchodzą na zewnątrz i nie dokuczają dziecku, to są tylko właściwą reakcją na fasolę. Jedzony w czasie ciąży czosnek też nie powinien spowodować nagłych reakcji niechęci. Najważniejsza jest obserwacja dziecka, jeśli nie obserwujemy żadnych negatywnych skutków, nie ma konieczności odmawiania sobie produktów ważnych w diecie.

Wskazaniem do zastosowania diety eliminacyjnej są objawy alergii pokarmowej u dziecka: kolka, sapka, wymioty, biegunki, duszności, wypryski skórne. Próbujemy ocenić, co z naszej diety mogło je spowodować i wykluczyć te produkty. W razie trudności z ustaleniem alergenu, pamiętajmy, że najczęściej uczulają mleko i nabiał. Najlepiej jednak zrobić to po konsultacji np. z osobą z poradni laktacyjnej, aby składniki z produktów wyeliminowanych uzupełnić z innych źródeł.


Ile należy pić?

Należy pić do zaspokojenia pragnienia. Nie ograniczajmy picia, ani nie pijmy na siłę jakiejś ustalonej objętości. Nie zaleca się picia sztucznie barwionych i konserwowanych chemicznie napojów, które mogą uczulać dziecko oraz napojów gazowanych, które mogą powodować bóle brzuszka.



 

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