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7 Kesalàhàn Umum Ini Sering Dilakukàn "Ibu Hàmil Jàmàn Now", 90% Ibu Hamil di Indonesià Màsih Melakukànnyà



Sààt hàmil pertàmà kàli, kebànyàkàn càlon ibu àkàn meràsà sàngàt kebingungàn. Kàrenà bàru pertàmà kàli, pàrà càlon ibu àkàn menànyàkàn kepàdà oràng tuà merekà beberàpà hàl tentàng kehàmilàn. Kebànyàkàn dàri merekà làngsung percàyà 100% semuà yàng dikàtàkàn oleh oràng tuà. Memàng oràng tuà pàsti lebih tàhu, lebih memiliki pengàlàmàn dàn merekà berhàsil membesàrkàn kità sàmpài sekàràng ini, tàpi tidàk semuà hàl itu benàr dàn bisà diteràpkàn pàdà kondisi sekàràng jugà lo! Nàh, di bàwàh ini àdàlàh hàl-hàl yàng selàlu diànjurkàn oleh oràng tuà pàdà ibu hàmil yàng sebenàrnyà tidàk bàik bàgi kehàmilàn lo...

1. Màkàn ikàn yàng bànyàk àgàr memiliki ànàk yàng pintàr

Ikàn bisà dikàtàkàn sebàgài màkànàn terbàik bàgi ibu hàmil. Dàging ikàn memiliki bànyàk khàsiàt untuk tubuh dàn lemàk ikàn pun bergunà untuk melindungi kesehàtàn jàntung. Ikàn merupàkàn sumber protein dàn nutrisi yàng jugà sàngàt membàntu dàlàm perkembàngàn mentàl ànàk. Selàin itu, studi jugà telàh menunjukkàn bàhwà ikàn dàpàt menurunkàn risiko kelàhiràn premàtur dàn bàyi làhir dengàn beràt bàdàn rendàh.

Nàmun, zàmàn sekàràng bànyàk sekàli jenis ikàn yàng mengàndung merkuri. Merkuri àdàlàh logàm yàng berwujud càiràn yàng dàpàt menghàntàrkàn listrik. Dulu merkuri biàsà ditemukàn dàlàm termometer. Jikà merkuri beràdà dàlàm kàndungàn àir, bàkteri kemudiàn merubàhnyà menjàdi methylmercury, yàng kemudiàn àkàn diseràp oleh ikàn di tempàt merekà berenàng àtàu màkànàn yàng dimàkàn. Zàt ini kemudiàn diikàt kuàt oleh protein dàlàm otot ikàn, jàdi wàlàupun ikàn sudàh dimàsàk tàpi kàndungàn tersebut tetàp beràdà di dàlàm tubuh ikàn.

Jikà ibu hàmil menyeràp merkuri dàlàm jumlàh besàr àkàn menggànggu tumbuh kembàng otàk dàn sistem sàràf jànin. Mendàpàt àsupàn merkuri terus-menerus bàhkàn bisà menyebàbkàn bàyi àutis. Oleh kàrenà itu sebàiknyà ketikà hàmil kuràngi konsumsi ikàn, bukànnyà dihilàngkàn. Pilihlàh ikàn segàr, ikàn-ikàn yàng beràsàl dàri peràiràn yàng memiliki pàpàràn merkuri rendàh seperti peràiràn di dekàt penàmbàngàn emàs. Hindàri ikàn berukuràn besàr, kàrenà ikàn-ikàn ini biàsànyà mengkonsumsi ikàn kecil, sehinggà kàdàr merkuri di dàlàmnyà cukup bànyàk. Ibu hàmil jugà bisà memilih ikàn rendàh merkuri seperti sàlmon, lele, dàn tunà kàleng. Selàin itu, usàhàkàn untuk mengolàh ikàn hinggà benàr-benàr màtàng, jàngàn màkàn ikàn mentàh ketikà sedàng hàmil.

2. Jikà terjàdi kàki bengkàk (edemà) sààt hàmil jàngàn bànyàk minum àir putih

Kàki bengkàk sààt hàmil àdàlàh hàl umum yàng terjàdi di màsà kehàmilàn. Penyebàb kàki bengkàk bisà terjàdi kàrenà beràt bàdàn berlebih, sirkulàsi dàràh kuràng làncàr, kuràng geràk, dàn jugà semàkin bertàmbàh besàrnyà ràhim pàdà tubuh ibu hàmil menyebàbkàn jumlàh càiràn tubuh pun meningkàt. 30% càiràn itu àkàn tertimbun pàdà kàki. Oleh sebàb itu yàng sebàiknyà dilàkukàn sàlàh sàtunyà àdàlàh dengàn melàkukàn olàhràgà rutin setiàp hàri, seperti jàlàn sàntài pàdà pàgi hàri, bukànnyà menguràngi àir putih. Selàin itu, ibu hàmil justru hàrus perbànyàk minum àir putih untuk mencegàh dehidràsi, melàncàrkàn sirkulàsi dàràh, mencegàh kelelàhàn, dàn melàncàrkàn càiràn yàng tertimbun pàdà kàki. Untuk menguràngi pembengkàkàn, ibu hàmil jugà hàrus menghindàri màkànàn yàng mengàndung kàdàr gàràm tinggi, konsumsi màkànàn sehàt yàng mengàndung gizi seimbàng. Ibu hàmil jugà bisà melàkukàn pijàtàn ringàn pàdà kàki untuk melàncàrkàn peredàràn dàràh dàn menguràngi timbunàn càiràn pàdà kàki yàng bengkàk.

3.  Sejàk màsà àwàl kehàmilàn hàrus bànyàk màkàn vitàmin, lebih àwàl lebih bànyàk vitàmin   yàng màsuk tidàk màsàlàh.

Màsà àwàl kehàmilàn àdàlàh màsà-màsà pàling bàgus untuk menguàtkàn perkembàngàn otàk jànin. Oleh kàrenà itu, konsumsi vitàmin secàrà berlebihàn màlàh àkàn memiliki efek sàmping dàn bisà menyebàbkàn gàngguàn pàdà jànin. Terlàlu bànyàk mengkonsumsi vitàmin à pàdà màsà kehàmilàn àkàn menyebàbkàn kerusàkàn pàdà jànin, sedàngkàn kelebihàn vitàmin C màlàh bisà memicu keguguràn. Oleh kàrenà itu, bàgi ibu hàmil sebàiknyà mulài mengkonsumsi vitàmin sààt usià kàndungàn mulài menginjàk trimester keduà ( minggu ke 14-28 kehàmilàn). Diànjurkàn pulà untuk lebih bànyàk mengkonsumsi suplemen àgàr bisà memenuhi unsur gizi yàng dibutuhkàn tubuh dàripàdà vitàmin.

4. Untuk melindungi jànin dàri risiko keguguràn, ibu hàmil sebàiknyà tidàk berolàhràgà

Hàmil tidàk beràrti tidàk boleh berolàhràgà. Ibu hàmil pun perlu berolàhràgà untuk meningkàtkàn kebugàràn tubuh dàn kesehàtàn jàninnyà. Tentunyà jenis olàhràgà yàng dilàkukàn àkàn berbedà dengàn sààt tidàk sedàng hàmil. Perlu diketàhui, dengàn olàhràgà bisà membàntu memperbàiki mood, tidur lebih nyàmàn, dàn menguràngi ràsà pegàl-pegàl jugà sàkit pinggàng. Selàin itu, olàhràgà bisà bergunà untuk melàncàrkàn proses persàlinàn. Oleh kàrenà itu, ibu hàmil disàrànkàn untuk tetàp melàkukàn olàhràgà, nàmun olàhràgà yàng àmàn dilàkukàn seperti jàlàn kàki, pilàtes, yogà, dàn berenàng.

5. Sààt kecàpeàn àtàu pegàl-pegàl màndi menggunàkàn àir pànàs

Memàng berendàm di àir pànàs màmpu membuàt pikiràn yàng àwàlnyà penàt, stres, àtàu depresi menjàdi lebih nyàmàn dàn tenàng. Tàpi, berendàm di àir pànàs ternyàtà membàwà dàmpàk buruk bàgi ibu hàmil. Bàk àir pànàs memiliki suhu pànàs yàng menyengàt dàn konstàn, hàl ini dàpàt menguràngi càiràn tubuh dàn tekànàn dàràh pàdà ibu hàmil. Sehinggà, ibu hàmil bisà sàjà pingsàn dàn sàkit kepàlà. Selàin itu, berendàm àir pànàs dàpàt menggànggu àliràn dàràh pàdà jànin. Studi jugà menunjukkàn kàlàu suhu tubuh ibu hàmil yàng mendàdàk terlàlu pànàs di àwàl kehàmilàn bisà menyebàbkàn jànin terlàhir càcàt.

6. Ibu hàmil hàrus màkàn yàng bànyàk

Sebàgài ibu hàmil memàng àkàn selàlu mengusàhàkàn jànin mendàpàt cukup nutrisi yàng diperlukàn. Nàmun, kàrenà terlàlu memikirkàn nutrisi yàng màsuk, kebànyàkàn ibu hàmil màlàh tidàk bisà mengàtur polà màkàn yàng benàr. Pàdà àkhirnyà merekà màlàh kelebihàn gizi dàn menderità obesitàs. Obesitàs sendiri meningkàtkàn risiko diàbetes dàn tekànàn dàràh tinggi. Obesitàs selàmà kehàmilàn tidàk hànyà berbàhàyà bàgi ibu hàmil sàjà, nàmun jugà bisà berbàhàyà bàgi jànin di dàlàm kàndungàn. Bàyi dàlàm ràhim ibu hàmil yàng obesitàs àkàn terkenà càcàt otàk, càcàt tulàng belàkàng, dàn kemungkinàn besàr jugà mengàlàmi obesitàs. Ibu yàng mengàlàmi obesitàs jugà kemungkinàn besàr tidàk bisà melàhirkàn secàrà normàl sebàb sempitnyà jàlàn làhir pàdà bàyi dàn rentàn keguguràn.

7. Tigà bulàn màsà àwàl dàn àkhir kehàmilàn tidàk boleh nàik pesàwàt

Sebenàrnyà usià kehàmilàn beràpàpun itu àmàn untuk nàik pesàwàt àsàlkàn menjàlàni kehàmilàn dengàn tubuh sehàt. àlàsàn kebànyàkàn màskàpài penerbàngàn mempunyài àturàn làràngàn bàgi ibu hàmil yàng sudàh memàsuki trimester ketigà (7 bulàn ke àtàs) sebenàrnyà untuk menghindàri kemungkinàn terjàdinyà pendàràtàn dàruràt kàrenà terjàdi proses persàlinàn di pesàwàt. Làgipulà, nàik pesàwàt ketikà sudàh dekàt dengàn màsà kehàmilàn bisà sàngàt melelàhkàn dàn membuàt ibu hàmil tidàk nyàmàn. Oleh sebàb itu, sebàiknyà melàkukàn konsultàsi ke dokter kàndungàn terlebih dàhulu. àdà pulà tips àgàr ibu hàmil tetàp àmàn beràdà di pesàwàt seperti minum bànyàk àir àgàr tidàk dehidràsi, kenàkàn pàkàiàn yàng longgàr àgàr nyàmàn, pilih tempàt duduk yàng memberikàn bànyàk ruàng untuk bergeràk, kencàngkàn sàbuk pengàmàn di bàwàh perut, dàn berjàlàn-jàlàn sebentàr di lorong àgàr sirkulàsi dàràh tetàp làncàr.

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