√ 40 Makanan Pelancar ASI / Booster ASI Alami

Makanan pelancar ASI – Menyusui buah hati merupakan tugas mulia sebagai seorang ibu, bahkan proses menyusui anak merupakan kewajiban kepada buah hati kita kalau bisa hingga berusia 2 tahun. Sudah seharusnya juga kita sebagai ibu juga menjaga kualitas ASI dengan mengkonsumsi makanan dan minuman yang memiliki kandungan nutrisi yang diperlukan bayi dan ibu. Sudah banyak orang mengetahui jika ASI merupakan makanan terbaik bagi bayi dibawah 6 bulan. Sistem pencernaan bayi yang belum sempurna, belum dapat menerima makanan padat kecuali ASI. Tetapi tidak semua wanita yang setelah melahirkan beruntung dapat langsung menyusui buah hatinya. Ada beberapa yang mengalami stress dan “baby blues” sehingga menyebabkan produksi ASI terhenti. Ada pula yang mengalami ASI susah keluar kemudian memutuskan untuk memberikan susu sambung kepada buah hatinya. Memang semua pilihan tentu ingin yang terbaik bagi buah hati apalagi ketika masih baru lahir, tetapi jika dipaksakan juga akan menganggu psikologis ibu yang baru saja melahirkan.
Makanan pelancar ASI
Makanan pelancar ASI

Program memberikan ASI ekslusif kepada bayi seiring dengan perkembangan zaman yang semakin maju, banyak sekali cara dan tips dalam memproduksi Booster ASI atau pelancar ASI, ada yang dari bahan kimia maupun alami tradisional. Bagi ibu yang merasa ASI bagi si kecil sedikit atau tidak mencukupi, mungkin dapat mengkonsumsi ASI Booster untuk menambah stok ASI, terutama bila ibu adalah seorang wanita yang bekerja kantoran atau tidak 24 jam dapat menyusui secara langsung. Berikut di bawah ini beberapa contoh ASI Booster alami yang dapat kita konsumsi sehari-hari dan mudah di dapatkan di lingkungan di sekitar kita. Berikut di bawah ini 40 makanan yang dapat bermanfaat sebagai makanan pelancar ASI, diantara adalah..

1. Kacang almond
Golongan kacang-kacangan memang sudah dipercaya sebagai pelancar ASI yang manjur, salah satunya adalah kacang Almond. Kacang almond sendiri memiliki banyak kandungan nutrisi, seperti asam lemak, vitamin, mineral dan serat makanan yang sangat baik untuk kesehatan tubuh. Almond juga mengandung protein yang cukup tinggi sehingga bisa memberi energi yang cukup untuk Anda yang menkonsumsinya. Selain itu kacang almond juga mengandung vitamin B kompleks dan vitamin E  yang berguna bagi perkembangan otak bayi. Kandungan asam folat pada kacang almond juga dapat menyehatkan jantung ibu dan kesehatan otak bayi. Kacang almond dapat dikonsumsi sebagai cemilan atau snack, juga dapat dibuat susu kacang almond yang menyegarkan.
2. Kedelai
Golongan kacang-kacangan yang lain yang dapat digunakan sebagai pelancar ASI adalah kacang kedelai. Kedelai disini yang sering dikonsumsi adalah dalam bentuk susu kedelai , yang pembuatannya sangat mudah, yaitu kacang kedelai digiling dan diambil sarinya. Kenapa disebutnya susu kedelai , padahal bukan olahan dari hewan sapi, karena sari kedelai yang dihasilnya memiliki warna putih menyerupai susu sapi. Dalam susu kedelai mengandung karbohidrat sebagai sumber energi, tanpa laktulosa yang aman bagi orang yang menderita alergi susu sapi, rendah lemak sehingga cocok digunakan untuk orang yang sedang menjalani program diet. Kandungan vitamin E dalam susu kedelai selain untuk kesehatan kulit juga menghasilkan hormon phytoestrogen pada ibu menyusui. Hormon phytoestrogen sendiri adalah hormon estrogen yang diproduksi secara alami oleh tubuh dan bisa membantu kelenjar susu ibu menyusui agar memproduksi ASI lebih banyak. Kandungan kalsium danmagnesium dalam susu kedelai juga berfungsi untuk pertumbuhan gigi dan tulang pada bayi.
3. Edamame / kedelai Jepang
Edamame sering dikonsumsi sebagai cemilan pada ibu menyusui, yang proses pengolahannya direbus terlebih dahulu. Edamame memiliki kandungan protein nabati yang tingg yang diperlukan oleh ibu menyusui agar produksi ASI menjadi lebih banyak dan juga bagi buah hati sebagai pembentuk jaringan dalam tubuh. Selain tinggi protein nabati, edamame juga mengandung vitamin K, asam folat, vitamin C, mangan, zat besi, riboflavin, fosfor, magnesium dan kalium.
4. Daun katuk
Daun katuk sudah tidak asing lagi sebagai makanan pelancar ASI. Selain digunakan secara tradisional, daun katuk sekarang pun sudah diproduksi dalam bentuk ekstrak yang dimasukkan dalam cangkang kapsul untuk memudahkan penggunaannya. Daun katuk jika secara tradisional digunakan dalam campuran sayur misal sayur bening daun katuk atau daun bobor dengan daun katuk. Kandungan asam seskuiterna pada daun katuk dapat membantu melancarkan dan memperbanyak prooduksi ASI. Selain itu juga memiliki kandungan protein, kalium, fosfor, zat besi, vitamin C yang tinggi, serta alkaloid dan sterol yang mempengaruhi produksi ASI.
5. Pisang
Buah pisang dapat membantu untuk memperbaiki kualitas ASI karena banyak mengandung yodium tinggi. Yodium yang terkandung dalam  buah pisang diperlukan bagi bayi  untuk memproduksi hormon tiroid yang menjaga fungsi otak bayi dan perkembangan sistem sarafnya. Buah pisang dapat dikonsumsi sehari-hari, selain sebagai buah juga dapat memberikan rasa kenyang kepada ibu sehingga dapat mengganti energi yang hilang setelah mneyusui.
6. Bunga pepaya
Bunga pepaya memiliki kandungan vitamin A dan vitamin C, juga mengandung fosfor dan kalsium pada bagian bunga yang berwarna kuning pucat. Bunga pepaya dapat mempercepat proses pencernaan protein karena adanya enzim papain, yang tidak hanya terdapat di bagian bunga, tapi juga di buah dan daunnya. Enzim papain berguna untuk memecah protein yang Anda makan, apalagi saat menyusui dibutuhkan protein sekitar dua kali lipat dibanding kebutuhan normal. Bunga papaya juga bisa merangsang nafsu makan. Cara pengolahannya pun cukup sederhana sesuai kegemaran anda, dapat ditumis ,atau direbus sebagai lalapan
7. Bayam hijau dan bayam merah
Kedua jenis bayam ini banyak memiliki kandungan vitamin B6, za besi, protein, thiamin, ribloflavin, asam folat, kalsium, magnesium, fosfor, kalium, vitamin A, C, E, dan K. Daun bayam dengan kandungan nutrisi yang begitu banyak dapat membangun sistem kekebalan tubuh bayi agar kuat terutama dari vitamin B6. Saat menyusui, kebutuhan vitamin B6 Anda satu kali lebih tinggi dibanding wanita yang tidak menyusui atau hamil. Bayam juga rendah kalori, sama sekali tidak mengandung lemak, tetapi kaya akan nutrisi. Pilih bayam yang memiliki warna pekat, hijau atau merah. Kepekatan warna, merupakan salah satu ciri kandungan karoten yang lebih banyak, bermanfaat untuk melawan radikal bebas. Daun bayam biasanya diolah menjadi sayur bayam atau sebagai lalapan hanya direbus saja.
8. Kacang Hijau
Jenis kacang-kacangan yang lainnya yang dapat membantu untuk memperlancar ASI adalah kacang hijau. Kacang hijau mengandung zat besi yang baik untuk membantu tumbuh kembang bayi dan juga dapat mencegah terjadinya anemia. Selain itu, kacang hijau juga dapat menstimulus pengeluaran hormon oksitosin dalam tubuh ibu yang memicu timbulnya mood yang baik sehingga pengeluaran ASI menjadi lancar. Kacang hijau biasanya dikonsumsi dibuat sebagai bubur kacang hijau atau dibuat kolak kacang hijau. Pembuatannya pun cukup mudah, tetapi jangan terlalu lama merebusnya agar tekstur kacang hijau tidak hancur.
9. Pare
Sayuran yang satu ini terkenal dengan rasanyayang pahit dan kurang disukai. Tetapi siapa sangka pasa pare terdapat manfaat yang besar bagi ibu yang sedang menyusui yang dapat membantu untuk melancarkan ASI. Pare merupakan sumber folat yang baik dan kaya akan fitonutrien yang mampu meningkatkan ASI. Tidak hanya itu, pare juga mengandung vitamin K, likopen, fitokimia liutein, dan juga kaya akan antioksidan.  Jika ada yang tahan terhadap rasa pahitnya, pare ada yang mengkonsumsi dengan di buat jus, atau direbus. Tetapi bila anda kurang begitu suka rasa pahitnya, dapat dibuat tumis dengan campuran sayuran yang lainnya.
10. Labu Siam
Labu siam banyak mengandung nutrisi yang dibutuhkan oleh ibu yang sedang menyusui. Kandungan pada labu siam antara lain seperti asam folat, vitamin C, dan K, seng (zinc), mangan, vitamin B6, magnesium dan kalium. Kandungan nutrisi tersebut dibutuhkan untuk ibu menyusui yang memerlukan asam folat dua kali lipat dari perempuan yang tidak menyusui. Asam folat dibutuhkan pada bayi untuk  pembentukan sel, hemoglobin dalam darah, serta perkembangan jaringan tubuh.
11. Asparagus
12. Sup daging
13. Chia Seed
14. Fenugreek
15. Pepaya
16. Wortel
17. Semangka
18. Kacang hijau
19. Habbatussauda
20. Daging sapi
21. Kacang-kacangan
22. Buah berry
23. Daun pepaya
24. Jambu air
25. Jeruk
26. Telur
27. Ikan salmon
28. Ubi
29. Oatmeal
30. Beras merah
31. Roti gandum
32. Kurma
33. Melon
34. Jagung manis
35. Buncis
36. Yoghurt
37. Air Putih
38. Madu
39. Fennel Seed (Biji Adas)
40. Susu dan olahannya
Nah itulah tadi contoh 40 makanan pelancar ASI yang dapat anda gunakan sebagai alternatif penambah ASI alamisehingga tidak hanya mengandalkan obat-obatan kimia untuk merangsang produksi ASI. Semoga sedikit informasi mengenai makanan pelancar ASI / ASI Booster alami diatas dapat menambah wawasan dan pengetahuan anda terutama bagi para ibu hamil muda yang baru pertama kali punya buah hati. Jangan lupa share dan apabila ada kritik saran atau pertanyaan silahkan tulis di kolom komentar di bawah ini.

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