{"id":106,"date":"2023-07-05T08:42:05","date_gmt":"2023-07-05T06:42:05","guid":{"rendered":"https:\/\/multi-mam.com\/si\/?page_id=106"},"modified":"2023-09-06T15:29:26","modified_gmt":"2023-09-06T13:29:26","slug":"nacin-prehrane-pri-dojenju","status":"publish","type":"page","link":"https:\/\/multi-mam.com\/si\/nasveti-strokovnjakov\/dojenje\/nacin-prehrane-pri-dojenju\/","title":{"rendered":"Na\u010din prehrane pri dojenju"},"content":{"rendered":"\n
\n

Na\u010din prehrane pri dojenju<\/h1>\n\n\n\n

Verjetno ste \u017ee sli\u0161ali stari izrek, da morate med nose\u010dnostjo jesti za dva. \u010ceprav je v tem nasvetu nekaj resnice, tega ne smete vzeti dobesedno. Raziskave so pokazale, da prekomeren vnos hrane lahko dejansko spremeni nose\u010dnostni diabetes v diabetes tipa 2, zatorej je pomebno, da va\u0161 na\u010din prehrane oskrbuje va\u0161e telo s tem, kar med nose\u010dnostjo potrebuje, vendar ne ve\u010d kot to.<\/p>\n<\/div><\/div>\n\n\n\n

\n

Pravila veljajo enako za obdobje dojenja. Telo oskrbite z zdravim uravnote\u017eenim na\u010dinom prehrane, ki vsebuje \u0161iroko paleto hranljivih snovi v koli\u010dini, ki zado\u0161\u010da potrebam va\u0161ega telesa. Med dojenjem boste morda na dan porabili ve\u010d kot 500 kalorij ve\u010d kot ponavadi, zato je odvisno od te\u017ee, ki ste jo pridobili med nose\u010dnostjo, od va\u0161e presnove ter od drugih faktorjev, ali morate zau\u017eiti ve\u010djo koli\u010dino hrane ali ne. Najvarnej\u0161i na\u010din, da dose\u017eete zdrav na\u010din prehrane, je, da poslu\u0161ate svoje telo. Jejte, kadar boste la\u010dni in zau\u017eijte manj\u0161e, vendar zdrave obroke. V primeru, da izgubite tek, je dobra zamisel, da se posvetujete s svojim zdravnikom. To je v nekaterih primerih lahko znak poporodne depresije.<\/p>\n\n\n\n

Kaj natanko pomeni \u201curavnote\u017eena prehrana\u201d?<\/h2>\n\n\n\n

Klju\u010d uravnote\u017eene prehrane je v raznolikosti. Z u\u017eivanjem raznovrstne hrane se bo okus va\u0161ega materinega mleka spreminjal in s tem omogo\u010dil va\u0161emu dojen\u010dku, da se navadi ter sprejme razli\u010dne okuse, \u0161e preden mu boste ponudili gosto hrano. Zdrava prehrana bo zasnovana na pravi hrani, ne pa na industrijsko predelanih proizvodih, ki nimajo samo manj hranilnih snovi, temve\u010d vsebujejo veliko snovi, ki jih va\u0161e telo ne potrebuje, kot so umetna barvila ter pospe\u0161evalci okusov. Ko govorimo o vrsti hrane, ki naj bo na va\u0161em kro\u017eniku, bi va\u0161 cilj moral biti, da na dnevni bazi u\u017eivate sestavine iz vseh skupin, ki so opisane spodaj:<\/p>\n\n\n\n

  • Hrana bogata s proteini, kot so pusto meso, jajca, ribe (nizka vsebnost \u017eivega srebra), mle\u010dni izdelki, fi\u017eol in le\u010da,<\/li>
  • Polnozrnati kruh in ri\u017e kot izvor \u0161kroba,<\/li>
  • Obilo sadja in zelenjave, \u0161e posebaj zelena listnata zelenjava,<\/li>
  • Hrana bogata s kalcijem, kot so mle\u010dni izdelki,<\/li>
  • Zdrave ma\u0161\u010dobe, ki jih lahko najdemo v ore\u0161\u010dkih, avokadu, ribah in ektra devi\u0161kem olivnem olju,<\/li>
  • Obilna koli\u010dina vode.<\/li><\/ul>\n\n\n\n

    Kateri hrani se moramo med dojenjem izogibati<\/h2>\n\n\n\n

    \u010ceprav je splo\u0161no priporo\u010dilo, da lahko u\u017eivate vse vrste hrane tako, da u\u017eivanje prilagodite, obstajajo dolo\u010dene vrste hrane, ki jih morate omejiti ali pa se jih popolnoma izogibati, \u010de je to mogo\u010de.<\/p>\n\n\n\n

    V primeu, da pijete kravje mleko, lahko to v\u010dasih vpliva na va\u0161ega mal\u010dka tako, da povzro\u010di simptome, kot so bljuvanje, ko\u017eni izpu\u0161\u010daji, oteklina na obrazu, driska, bruhanje itd. To je vezano na proteine, ki so prisotni v kravjem mleku in na katere je va\u0161 dojen\u010dek lahko alergi\u010den. \u010ce vas skrbi, da bi pri va\u0161em dojen\u010dku lahko \u0161lo za tak\u0161en primer, se o tem posvetujte s svojim zdravnikom, da nekaj tednov ne boste ve\u010d u\u017eivali kravjega mleka in opazovali, ali bodo simptomi pri va\u0161em dojen\u010dku izzveneli.<\/p>\n\n\n\n

    V \u010dasu dojenja se izogibajte pitju velike koli\u010dine kofeina. Splo\u0161no priporo\u010dena koli\u010dina za doje\u010de mamice ni ve\u010d kot 200 mg kofeina na dan. Ne pozabite, da kofeina ne najdemo samo v kavi, temve\u010d je prisoten tudi v \u010drnem \u010daju, v energetskih napitkih ter v nekaterih gaziranih pija\u010dah. Pove\u010dan vnos kofeina lahko povzro\u010di, da bo va\u0161 dojen\u010dek nemiren in nervozen in da bo imel pogosto te\u017eave s spanjem.<\/p>\n\n\n\n

    Dojen\u010dek zau\u017eije alkohol preko materinega mleka, zato je najbolje, da se v \u010dasu dojenja popolnoma izogibate u\u017eivanju alkohola. \u010ce u\u017eivate v kozarcu vina, je najbolje, da ga popijete takoj, ko ste zaklju\u010dili s hranjenjem dojen\u010dka ali pa si pred tem iztisnite mleko. Po\u010dakajte najmanj 2 uri po u\u017eivanju alkohola, preden ponovno dojite ali si iztiskate mleko. Na ta na\u010din ima telo dovolj \u010dasa, da presnovi alkohol pred ponovnim dojenjem.<\/p>\n\n\n\n

    V\u010dasih boste opazili, da ima va\u0161 dojen\u010dek ve\u010d kr\u010dev, kadar zau\u017eijete dolo\u010dena zeli\u0161\u010da ali zelenjavo kot npr. \u010debulo, por ali fi\u017eol. Tukaj lahko gre za naklju\u010dje. V primeru, da to opazite vsaki\u010d po zau\u017eitju, vam svetujemo, da se tak\u0161ne hrane dolo\u010den \u010das izogibate.<\/p>\n\n\n\n

    V primeru, da se prehranjujete zdravo z u\u017eivanjem dolo\u010denih zeli\u0161\u010d, ni potrebno, da spremenite svoje navade in ne rabite skrbeti glede dojenja. Va\u0161 dojen\u010dek se je \u017ee v maternici navadil na dolo\u010dena zeli\u0161\u010da.<\/p>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":0,"parent":98,"menu_order":1,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"from-article-database":[],"class_list":["post-106","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"\nNa\u010din prehrane pri dojenju - Multi-Mam<\/title>\n<meta name=\"description\" content=\"Verjetno ste \u017ee sli\u0161ali stari izrek, da morate med nose\u010dnostjo jesti za dva. \u010ceprav je v tem nasvetu nekaj resnice, tega ne smete vzeti dobesedno.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/multi-mam.com\/si\/nasveti-strokovnjakov\/dojenje\/nacin-prehrane-pri-dojenju\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Na\u010din prehrane pri dojenju - 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