5 Hal yang perlu diperhatikan ibu hamil dan menyusui saat berpuasa

fokusmedan : Wanita hamil dan ibu menyusui diperbolehkan tidak berpuasa selama bulan Ramadan jika kondisi tubuh lemah. Akan tetapi puasa tersebut harus diganti di luar bulan Ramadan atau membayar fidyah.

Selain masalah kesehatan, keputusan tidak berpuasa para ibu menyusui biasanya lantaran khawatir bila puasa akan menurunkan kualitas ASI. Sehingga beranggapan akan berdampak kepada kesehatan dan tumbuh kembang bayi. Padahal anggapan tersebut tidak sepenuhnya benar.

Dilansir dari buku Sehat dan Bugar Selama Puasa dan Ramadan, karangan Guru Besar Ilmu Kesehatan Masyarakat dan Kedokteran Pencegahan, Universitas Diponegoro, Prof Dr. dr Anies menjelaskan, hasil penelitian yang dilakukan pada 1987 ialah kandungan protein pada ASI yang berpuasa tidak berbeda dengan ibu tidak berpuasa.

Hasil penelitian dikutip dari merdeka.com menunjukkan hanya menyebabkan penurunan konsentrasi beberapa asam amino dalam ASI. Kendati begitu ada 5 hal yang perlu diperhatikan oleh ibu hamil dan menyusui ketika berpuasa.

1. Makanan tambahan

Meski tidak ada penurunan kualitas ASI ketika berpuasa, tetap dianjurkan ibu menyusui atau ibu hamil mengonsumsi makanan tambahan dibandingkan ketika tidak berpuasa. Makanan tambahan itu seperti susu, telur, sayur-sayuran, buah, dan kacang-kacangan.

2. Menu dengan gizi seimbang

Ibu menyusui membutuhkan tambahan sekitar 700 kalori per hari. Terdiri dari 500 kalori diambil dari makanan ibu dan 200 kalori diambil dari cadangan lemak dalam tubuh. Oleh sebab itu, penting bagi ibu menyusui yang berpuasa untuk tetap mempertahankan pola makan 3xsehari dengan menu gizi seimbang. 3xsehari makanan tersebut dapat dilakukan ketika sahur, berbuka puasa dan menjelang tidur atau sesudah salat tarawih.

3. Perbanyak konsumsi cairan

Bagi ibu hamil dan menyusui dianjurkan untuk bisa minum air putih sebanyak dua liter per hari. Selain itu usahakan minum cairan lainnya seperti jus buah, air madu dan susu. Minum segelas susu saat sahur bisa mengurangi ancaman anemia bagi ibu hamil dan menyusui. Berbuka puasa dengan minum minuman hangat akan merangsang kelancaran ASI bagi ibu menyusui.

4. Istirahat yang cukup

Hal yang wajar ketika berpuasa merasa lemas terlebih lagi bagi ibu yang baru saja menyusui. Bila itu terjadi, sebaiknya segera istirahat dengan cara tidur atau menenangkan pikiran.

5. Tetap tenang dan percaya diri

Bagi ibu menyusui yang berpuasa hendaknya tetap tenang dan khusyu beribadah. Jangan khawatir ASI berkurang, maka tetap percaya diri dan terus menyusui si buah hati. Sebab, rasa cemas tersebut justru akan menghalangi kerja hormon oksitosin mengeluarkan ASI dari payudara. Sehingga tampak seolah-olah ASI berkurang.(yaya)

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