Allattamento, Neonato

Dieta allattamento: cibi da evitare e consigli pratici

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dieta-allattamento-1-1Dieta allattamento

L’allattamento al seno è importantissimo per il neonato, in quanto il latte materno è ricco di enzimi e anticorpi fondamentali per la crescita e le difese immunitarie. Se si decide di allattare, è importante sapere che la dieta in allattamento influenza la produzione e il sapore del latte. Per questo, bisogna seguire una precisa alimentazione, evitando alcuni cibi e prediligendone altri. Inoltre, l’allattamento comporta per le mamme un aumento dei fabbisogni nutrizionali e per questo c’è bisogno di adattare l’alimentazione alle nuove esigenze nutrizionali. Per determinare i fabbisogni supplementari, bisogna valutare due fattori: la quantità di latte prodotto e le riserve caloriche presenti sottoforma di adipe. Maggiore sarà la produzione di latte, maggiore dovrà essere il supplemento energetico. È però necessario rivolgersi al proprio medico, perché bisogna adattarlo alle necessità individuali di ogni mamma, in base all’aumento di peso al termine della gravidanza, per evitare un ulteriore eccessivo aumento. È importante assumere molte proteine, vitamine (A, C e gruppo B) e minerali (calcio, iodio, zinco, rame e selenio). Inoltre, dato che il latte materno è composto dall’87% di acqua, per evitare la disidratazione la mamma che allatta dovrà aumentare l’assunzione di acqua, bevendone almeno due litri al giorno.

Dieta allattamento: i cibi da evitare

Dopo aver visto in linea generale le caratteristiche che deve avere l’alimentazione in allattamento, soffermiamoci ora su quali sono i cibi da evitare in allattamento:

  • bevante alcoliche e superalcoliche. L’alcol passa nel latte, provocando al neonato ipoglicemia, sedazione, vomito e diarrea. Inoltre, può inibire la montata lattea (la diceria secondo cui bere birra farebbe produrre più latte, quindi, non solo è infondata, ma anche deleterea);
  • alimenti allergizzanti con alto contenuto di istamina, come arachidi, frutta secca, crostacei, molluschi, cacao (e cioccolato), fragole, pesche;
  • alimenti conservati;
  • selvaggina;
  • formaggi fermentati.

allattamento-al-senoDieta allattamento: i cibi di cui moderare il consumo

Di alcuni alimenti il consumo durante l’allattamento al seno non va eliminato, ma moderato il più possibile. Essi sono:

  • vino. Come abbiamo anticipato, le bevande alcoliche non andrebbero bevute, nel caso del vino a bassa gradazione alcolica, potete limitarvi ad un bicchiere ai pasti una o massimo due volte a settimana;
  • caffè, tè e altre bevande a base di caffeina (Coca-Cola e drink energizzanti);
  • dolci (torte, pasticcini, dessert, cioccolata, caramelle, merendine, eccetera);
  • cibi pronti e confezionati;
  • condimenti grassi (panna, burro, ketchup, maionese e salse varie);
  • sale. Usatelo con moderazione  solo durante e dopo la cottura, evitando cibi che ne contengono in quantità elevate, come quelli in salamoia, i dati e le salse.

Allattamento al seno: cosa mangiare

Abbiamo visto cosa non mangiare in allattamento, ora vediamo invece quali sono gli alimenti consigliati:

  • cereali integrali e derivati (pane, pasta eccetera), in quanto ricchi di sali minerali e vitamina B6;
  • verdure, fonte di sali minerali e vitamine. Privilegiare soprattutto il consumo di verdure a foglia larga di colore verde scuro, ricche in calcio;
  • frutta di stagione, per l’apporto di vitamine, minerali e antiossidanti;
  • legumi (ceci, fagioli, piselli, fave, eccetera), fonte di proteine vegetali, vitamina B6, fibre, acido folico e ferro;
  • latte (scemato o parzialmente scremato) e derivati (alternando formaggi freschi e stagionati), per favorire il corretto apporto di calcio;
  • pesce, da consumare almeno tre volte alla settimana, meglio se cucinato alla griglia, al forno, al vapore o arrosto. Preferire sardine, alici, merluzzo, trote e salmone, ricchi di omega 3, importanti per il sistema nervoso del bambino e della mamma;
  • carne magra (manzo, vitello, vitellone, pollo, coniglio, tacchino, lonza di maiale, cavallo), cucinata alla griglia, arrosto, bollita, al forno o in umido. Contiene ferro, zinco e vitamine del gruppo B (in particolare B6 e B12);
  • uova, che apportano proteine e ferro.

Sono consentiti anche:

  • affettati (prosciutto cotto e crudo, bresaola, speck), ma privati del grasso visibile e non più di 1 o 2 volte a settimana;
  • olio d’oliva extravergine come condimento, con moderazione e aggiunto a crudo;
  • limone come condimento, perché ricco di vitamina C;
  • erbe aromatiche.

allattamento-al-seno-a-richiestaDieta allattamento: consigli pratici

Durante l’allattamento al seno, è bene seguire una dieta bilanciata, che rispetti i fabbisogni energetici, proteici e di calcio. Il consumo di zuccheri semplici va ridotto, preferendo i carboidrati complessi e lo stesso vale per i grassi, soprattutto quelli saturi. Va invece aumentato il consumo di fibre, di cui sono ricchi cibi integrali, frutta e verdura. Fondamentale è consumare sempre pasti completi, con un apporto bilanciato di carboidrati, proteine e verdure, evitando i digiuni. Tra colazione e pranzo e pranzo e cena vanno fatti degli spuntini, per un totale di due al giorno. I cibi devono essere cucinati in modo semplice, ad esempio alla griglia, al vapore, ai ferri, al forno, arrosto o lessati, riducendo il più possibile l’uso di grassi, come burro, margarina, panna e oli. È poi importante variare molto i cibi e scegliere sempre quelli di stagione. Altre regole da seguire durante l’allattamento sono:

  • fare regolare attività fisica per tenersi in forma, senza eccessi. Anche fare una passeggiata al parco con il proprio bimbo nel passeggino può bastare e farà bene anche all’umore, soprattutto se diventa un’occasione di ritrovo con altre mamme;
  • non farsi ossessionare dal proprio peso, è importante controllarlo per evitare soprappeso e obesità, ma non bisogna avere fretta nel perdere i chili accumulati durante la gravidanza. Attività fisica, dieta equilibrata e allattamento favoriranno naturalmente la perdita di peso;
  • non fumare, le tossine passano nel latte e attraverso esso vengono assorbite dal neonato, nuocendo gravemente alla sua salute.
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