Milk is one of the most recommended drinks for expectant moms dahil sagana ito sa calcium, protein, at iba pang nutrients na mahalaga sa pag-develop ng baby. Pero gaano nga ba karaming gatas ang dapat inumin ng buntis araw-araw?
Recommended Milk Intake During Pregnancy
Ayon sa nutrition experts, 2–3 servings ng milk or milk alternatives per day ang mainam para sa buntis.
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1 serving = 1 cup (240 ml) ng milk
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Kaya sa isang araw, nasa 480–720 ml ng milk ang sapat para matugunan ang calcium at protein needs ng katawan.
Why Milk is Important for Pregnant Women
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Calcium – tumutulong sa pagbuo ng buto at ngipin ng baby.
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Protein – para sa paglaki at development ng muscle at tissues.
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Vitamin D – nakakatulong sa absorption ng calcium.
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Iodine & B Vitamins – para sa brain development at energy metabolism.
Tips for Drinking Milk During Pregnancy
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Puwede kang pumili ng cow’s milk, goat’s milk, or plant-based milk (soy, oat, almond) basta’t may calcium at vitamin D.
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Iwasan ang unpasteurized milk dahil may risk ng harmful bacteria.
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Kung nahihirapan uminom ng plain milk, puwede itong ihalo sa smoothies, oats, o cereal.
Can You Drink Too Much Milk?
Oo, puwede rin. Ang sobra-sobrang milk intake (lagpas 4 cups/day) ay maaaring magdulot ng:
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Stomach discomfort (bloating o diarrhea)
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Too much calories leading to excessive weight gain
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Possible imbalance kung puro milk lang at kulang sa ibang pagkain
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Bottom Line
2–3 cups of milk daily ay sapat at ligtas para sa karamihan ng buntis. Piliin ang klase ng milk na bagay sa’yo, at siguraduhin ding balanse ang diet kasama ang prutas, gulay, whole grains, at iba pang sources ng nutrients.