์ด ์„ธ์…˜์— ๋Œ€ํ•œ ๊ธฐ๋ณธ ์„ค์ •์ด ์—…๋ฐ์ดํŠธ๋˜์—ˆ์Šต๋‹ˆ๋‹ค. ๊ณ ๊ฐ๋‹˜์˜ ๊ณ„์ • ์„ค์ •์„ ์˜๊ตฌ์ ์œผ๋กœ ๋ณ€๊ฒฝํ•˜๋ ค๋ฉด ๋‚ด ๊ณ„์ •์œผ๋กœ ์ด๋™ํ•˜์„ธ์š”.
์›ํ•˜๋Š” ์ˆ˜๋ น ๊ตญ๊ฐ€ ๋˜๋Š” ์‚ฌ์šฉ ์–ธ์–ด๋ฅผ ๋‚ด ๊ณ„์ •์—์„œ ์–ธ์ œ๋“ ์ง€ ์—…๋ฐ์ดํŠธํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.
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의사가 알려주는 모유 건강 극대화 방법

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๋ชจ์œ ์—๋Š” ์ˆ˜๋ถ„, ๋น„ํƒ€๋ฏผ, ๋ฏธ๋„ค๋ž„, ๋ฉด์—ญ๊ณ„ ๊ตฌ์„ฑ์š”์†Œ, ์‹ฌ์ง€์–ด ํ˜ธ๋ฅด๋ชฌ๊นŒ์ง€ ์‹ ์ƒ์•„๊ฐ€ ์ž˜ ์ž๋ผ๋Š” ๋ฐ ํ•„์š”ํ•œ ๊ฑฐ์˜ ๋ชจ๋“  ๊ฒƒ์ด ๋“ค์–ด ์žˆ์Šต๋‹ˆ๋‹ค! ์ค‘์š”ํ•œ ๊ฒƒ์€ ์•„๊ธฐ๊ฐ€ ๋ชจ์œ ์˜ ๋ชจ๋“  ํ˜œํƒ์„ ๋ฐ›์œผ๋ ค๋ฉด ์—„๋งˆ๊ฐ€ ์ด์ƒ์ ์ธ ๋ชจ์œ  ์ƒ์„ฑ์— ํ•„์š”ํ•œ ์ถฉ๋ถ„ํ•œ ์˜์–‘์†Œ์™€ ์ˆ˜๋ถ„์„ ์„ญ์ทจํ•ด์•ผ ํ•œ๋‹ค๋Š” ์ ์ž…๋‹ˆ๋‹ค.

๋ชจ์œ  ์ˆ˜์œ  ์ค‘์ด๊ฑฐ๋‚˜ ๋ชจ์œ  ์ˆ˜์œ ๋ฅผ ๊ณ„ํš ์ค‘์ด๋ผ๋ฉด ํ•œ ๊ฐ€์ง€ ์˜๋ฌธ์ด ์ƒ๊ธธ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๋‚ด๊ฐ€ ์˜์–‘ ๋„˜์น˜๊ณ  ๊ฑด๊ฐ•ํ•œ ๋ชจ์œ ๋ฅผ ๋งŒ๋“ค์–ด๋‚ผ ์ˆ˜ ์žˆ์„๊นŒ? ์ถฉ๋ถ„ํžˆ ๊ทธ๋ ‡๊ฒŒ ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค! ๋ชจ์œ ๋Ÿ‰์„ ๋Š˜๋ฆฌ๋Š” ๋ฐฉ๋ฒ•๋ถ€ํ„ฐ ๋ชจ์œ ์— ์˜์–‘์€ ํ’๋ถ€ํ•˜๊ณ  ๋…์†Œ๋Š” ์—†์• ๋Š” ๋ฐฉ๋ฒ•๊นŒ์ง€ ์ด ๊ธ€์—์„œ๋Š” ๋ชจ์œ ์˜ ๊ฑด๊ฐ•์„ ๊ทน๋Œ€ํ™”ํ•˜์—ฌ ์‚ฐ๋ชจ์™€ ์•„๊ธฐ๋ฅผ ๊ฑด๊ฐ•ํ•˜๊ฒŒ ํ•ด์ค„ ๋ชจ๋“  ๋ฐฉ๋ฒ•์„ ์ง‘์ค‘ ์กฐ๋ช…ํ•ฉ๋‹ˆ๋‹ค.

๋ชจ์œ ๋Ÿ‰์„ ๋Š˜๋ฆฌ๋Š” ๋ฐฉ๋ฒ•

๋ชจ์œ ๊ฐ€ ์•„๊ธฐ์—๊ฒŒ ์ข‹์€ ์‹์ด ๊ณต๊ธ‰์›์ด ๋˜๋ ค๋ฉด ์šฐ์„  ์ƒํ›„ ์ฒซ ๋ช‡ ๋‹ฌ ๋™์•ˆ ์•„๊ธฐ๊ฐ€ ๊พธ์ค€ํžˆ ๋จน๊ณ  ์—๋„ˆ์ง€๋ฅผ ๊ณต๊ธ‰๋ฐ›์•„ ์ž˜ ์„ฑ์žฅํ•  ์ˆ˜ ์žˆ๋„๋ก ํ•ด์•ผ ํ•ฉ๋‹ˆ๋‹ค.

์•„๊ธฐ๊ฐ€ ์ƒํ›„ ์ฒซ ๋ฉฐ์น ๊ณผ ๋ช‡ ์ฃผ ๋™์•ˆ ๊ธฐ๋Œ€ ์ฒด์ค‘๋งŒํผ ๋Š˜์ง€ ์•Š๋Š” ๊ฒฝ์šฐ๋ผ๋ฉด ํŠนํžˆ ์˜์‚ฌ๋‚˜ ์†Œ์•„๊ณผ ์˜์‚ฌ์˜ ๋„์›€์„ ๋ฐ›์•„ ๋ชจ์œ ๋Ÿ‰์ด ์–ผ๋งˆ๋‚˜ ํ•„์š”ํ•œ์ง€ ํŒ๋‹จํ•ด ๋ณผ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์•„๊ธฐ์˜ ์ฒด์ค‘์ด ์ถฉ๋ถ„ํžˆ ๋Š˜์ง€ ์•Š์€ ๊ฒฝ์šฐ์—๋Š” ์ –๊ผญ์ง€ ๋ฌผ๋ฆผ ์žฅ์• , ์งง์€ ํ˜€, ๋ถˆ์ถฉ๋ถ„ํ•œ ๋ชจ์œ ๋Ÿ‰ ๋“ฑ ์—ฌ๋Ÿฌ ๋ฌธ์ œ๊ฐ€ ๊ด€๋ จ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.1 ๋ชจ์œ  ์ˆ˜์œ  ๋ฌธ์ œ์˜ ๊ทผ๋ณธ ์›์ธ์„ ํŒŒ์•…ํ•˜๋ ค๋ฉด ์ˆ˜์œ  ์ƒ๋‹ด๊ฐ€๊ฐ€ ํ•„์š”ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

๋ชจ์œ ๋Ÿ‰์„ ์ตœ์ ํ™”ํ•˜๋Š” ๊ฒƒ์ด ๋ชฉ์ ์ด๋ผ๋ฉด ์ข‹์€ ์†Œ์‹์ด ์žˆ์Šต๋‹ˆ๋‹ค! ํ—ˆ๋ธŒ์™€ ๊ทธ ์™ธ ๋ผ์ดํ”„์Šคํƒ€์ผ์„ ํ†ตํ•ด ๋„์›€์„ ๋ฐ›์„ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

๋ชจ์œ ๋ถ„๋น„ ์ด‰์ง„ ํ—ˆ๋ธŒ์™€ ๋ชจ์œ ๋Ÿ‰

'๋ชจ์œ ๋ถ„๋น„์ด‰์ง„์ œ'(lactogogues ๋˜๋Š” galactogogues)๋กœ ์•Œ๋ ค์ง„ ์—ฌ๋Ÿฌ ํ—ˆ๋ธŒ๋Š” ์—„๋งˆ์™€ ์•„๊ธฐ์—๊ฒŒ ๋ถ€์ •์ ์ธ ์˜ํ–ฅ์„ ๋ฏธ์น˜์ง€ ์•Š์œผ๋ฉด์„œ ๋ชจ์œ ๋Ÿ‰์„ ํšจ๊ณผ์ ์œผ๋กœ ๋Š˜๋ ค์ค๋‹ˆ๋‹ค. ๊ฐ€์žฅ ํšจ๊ณผ์ ์ธ ํ—ˆ๋ธŒ๋กœ๋Š” ํ˜ธ๋กœํŒŒ, ๋ฐ€ํฌ์‹œ์Šฌ, ์ƒคํƒ€๋ฐ”๋ฆฌ, ๋ชจ๋ง๊ฐ€ ๋“ฑ์ด ์žˆ์Šต๋‹ˆ๋‹ค.

ํ˜ธ๋กœํŒŒ

ํ˜ธ๋กœํŒŒ๋Š” ํด๋กœ๋ฒ„ ๋ชจ์–‘์˜ ์‹๋ฌผ๋กœ, ์ฐจ๋กœ ๋งŒ๋“ค๊ฑฐ๋‚˜ ์Œ์‹์œผ๋กœ ์„ญ์ทจํ•˜๋ฉด ๋ฉ”์ดํ”Œ ์‹œ๋Ÿฝ์ฒ˜๋Ÿผ ๋‹ฌ์ฝคํ•œ ๋ง›์ด ๋‚ฉ๋‹ˆ๋‹ค. ๋ผํ‹ด์–ด ์ด๋ฆ„์€ ํŠธ๋ฆฌ๊ณ ๋„ฌ๋ผ ํฌ์—๋ˆ”-๊ทธ๋ผ์ด์ฟฐ(Trigonella foenum-graecum)์ž…๋‹ˆ๋‹ค. ํ”ํžˆ ์•Œํ™€๋ฐ”(alholva), ์ƒˆ์˜ ๋ฐœ(birdโ€™s foot), ๋ณต์Šคํ˜ธ๋ฅธํด๋ฆฌ(bocksharnklee), ๊ทธ๋ฆฌ์Šค ํด๋กœ๋ฒ„(Greek clover), ๊ทธ๋ฆฌ์Šค ๊ฑด์ดˆ(Greek hay), ํ›„๋ฃจ๋ฐ”(Hu Lu Ba), ์šฐ๋ฃจ๋ฐ”(Woo Lu Bar)๋ผ๊ณ ๋„ ํ•ฉ๋‹ˆ๋‹ค.

ํ˜ธ๋กœํŒŒ๋Š” ๊ณ ํ˜ˆ๋‹น ์™„ํ™”, ์ธ์Š๋ฆฐ ์ƒ์„ฑ ์ •์ƒํ™”, ํ˜ธ๋ฅด๋ชฌ ๊ฑด๊ฐ• ๊ฐœ์„ ์„ ์œ„ํ•ด ์•ฝ์šฉ์œผ๋กœ ์‚ฌ์šฉ๋ฉ๋‹ˆ๋‹ค.2 200ml ์ฐจ๋กœ ํ˜ธ๋กœํŒŒ๋ฅผ ํ•˜๋ฃจ 3ํšŒ ์„ญ์ทจํ•˜๋ฉด ๋ชจ์œ ๋Ÿ‰์ด ํฌ๊ฒŒ ๋Š˜์–ด๋‚˜๋ฉฐ ์—„๋งˆ๋‚˜ ์•„๊ธฐ์—๊ฒŒ ๋ถ€์ž‘์šฉ์ด ์—†๋Š” ๊ฒƒ์œผ๋กœ ๋‚˜ํƒ€๋‚ฌ์Šต๋‹ˆ๋‹ค.3,4

ํ˜ธ๋กœํŒŒ๋ฅผ ์‹์‚ฌ์™€ ํ•จ๊ป˜ ์„ญ์ทจํ•˜๊ฑฐ๋‚˜ ์ฐจ์ฒ˜๋Ÿผ ์•ก์ƒ ํ˜•ํƒœ๋กœ ์„ญ์ทจํ•˜๋ฉด ํšจ๊ณผ๋ฅผ ๋†’์ผ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๋ชจ์œ ๋Š” ์ˆ˜๋ถ„์œผ๋กœ ๊ตฌ์„ฑ๋˜์–ด ์žˆ์œผ๋ฏ€๋กœ ์ˆ˜๋ถ„์„ ์ถ”๊ฐ€๋กœ ์„ญ์ทจํ•˜๋ฉด ๋ชจ์œ ๋Ÿ‰์„ ๋Š˜๋ฆฌ๊ณ  ์—„๋งˆ์™€ ์•„๊ธฐ๊ฐ€ ์ฒด๋‚ด ์ˆ˜๋ถ„์„ ์œ ์ง€ํ•  ์ˆ˜ ์žˆ๋Š” ์ „๋žต์  ๋ฐฉ๋ฒ•์ด ๋ฉ๋‹ˆ๋‹ค. ์‹์‚ฌ์™€ ํ•จ๊ป˜ ํ˜ธ๋กœํŒŒ๋ฅผ ์„ญ์ทจํ•˜๋ฉด ์‹์‚ฌ์˜ ํ˜ˆ๋‹น ํšจ๊ณผ๋ฅผ ๋‚ฎ์ถ”์–ด ๊ณ ํ˜ˆ๋‹น์„ ๋ง‰์•„์ฃผ๊ณ  ์—„๋งˆ๊ฐ€ ํฌ๋งŒ๊ฐ์„ ์˜ค๋ž˜ ์œ ์ง€ํ•˜๋Š” ๋ฐ ๋„์›€์ด ๋ฉ๋‹ˆ๋‹ค.

์ƒคํƒ€๋ฐ”๋ฆฌ

์•„์œ ๋ฅด๋ฒ ๋‹ค ์˜ํ•™ ์ „๋ฌธ๊ฐ€๋“ค์€ ์ˆ˜์„ธ๊ธฐ ๋™์•ˆ ๋‹ค์–‘ํ•œ ์งˆํ™˜์— ์ƒคํƒ€๋ฐ”๋ฆฌ๋ฅผ ์‚ฌ์šฉํ•ด ์™”์Šต๋‹ˆ๋‹ค. ์ƒคํƒ€๋ฐ”๋ฆฌ๋Š” ์ธ๋„ ๊ณ ์ง€๋Œ€์˜ ์ž๊ฐˆํˆฌ์„ฑ์ด ํ† ์–‘์—์„œ ๋†’์ด 2m๊นŒ์ง€ ์ž๋ผ๋ฉฐ ๋ฟŒ๋ฆฌ๊ฐ€ ๊ธด ์‹๋ฌผ์ž…๋‹ˆ๋‹ค. ๋ฟŒ๋ฆฌ๋Š” ์•ฝ์šฉ์œผ๋กœ ์‚ฌ์šฉ๋ฉ๋‹ˆ๋‹ค. ๋Œ€๋ถ€๋ถ„์˜ ๋ณต์šฉ๋Ÿ‰์—์„œ ์•ˆ์ „ํ•œ ๊ฒƒ์œผ๋กœ ๊ฐ„์ฃผ๋˜๋ฉฐ ์ƒ์‹๊ณ„ ๊ฑด๊ฐ•์— ์œ ์šฉํ•˜์—ฌ 'ํ—ˆ๋ธŒ์˜ ์—ฌ์™•'์œผ๋กœ ์•Œ๋ ค์ ธ ์žˆ์Šต๋‹ˆ๋‹ค.5

๋ชจ์œ  ์ˆ˜์œ  ์‹œ ์ƒคํƒ€๋ฐ”๋ฆฌ ๋ณด์ถฉ์— ๊ด€ํ•œ ์—ฐ๊ตฌ์—์„œ 30์ผ ๋™์•ˆ ์ƒคํƒ€๋ฐ”๋ฆฌ๋ฅผ ๋ณต์šฉํ•œ ์‚ฐ๋ชจ๋Š” ๋ชจ์œ  ์ƒ์„ฑ์„ ๋‹ด๋‹นํ•˜๋Š” ํ˜ธ๋ฅด๋ชฌ์ธ ํ”„๋กœ๋ฝํ‹ด์ด 3๋ฐฐ ์ฆ๊ฐ€ํ•˜๋Š” ๊ฒฝํ—˜์„ ํ–ˆ์Šต๋‹ˆ๋‹ค.3 ์ด๋“ค ์‚ฐ๋ชจ์˜ ์•„๊ธฐ๋Š” ์ƒคํƒ€๋ฐ”๋ฆฌ๋ฅผ ๋ณต์šฉํ•˜์ง€ ์•Š์€ ์‚ฐ๋ชจ์˜ ์•„๊ธฐ๋ณด๋‹ค ์ฒด์ค‘์ด 3๋ฐฐ ๋” ๋Š˜์—ˆ์Šต๋‹ˆ๋‹ค.

์ƒคํƒ€๋ฐ”๋ฆฌ๋Š” ๊ณ ์šฉ๋Ÿ‰๋งŒ ์•„๋‹ˆ๋ฉด ์•ˆ์ „ํ•ฉ๋‹ˆ๋‹ค. ๋ณด์ถฉ์ œ ๋˜๋Š” ๋ถ„๋ง๋กœ ์„ญ์ทจํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

๋ฐ€ํฌ์‹œ์Šฌ

ํ•œ ๋ฒˆ์ฏค ๋“ค์–ด๋ดค์„ ๋ฐ€ํฌ์‹œ์Šฌ์€ ๋ผํ‹ด์–ด ์ด๋ฆ„์ธ ์‹ค๋ฆฌ๋ฒ” ๋งˆ๋ฆฌ์•„๋„˜(Silybum marianum)์„ ๋น„๋กฏํ•˜์—ฌ ์‹ ์„ฑํ•œ ์—‰๊ฒ…ํ€ด(holy thistle), ์ถ•๋ณต๋ฐ›์€ ์—‰๊ฒ…ํ€ด(blessed milk thistle), ์–‘๋ฐฐ์ถ” ์—‰๊ฒ…ํ€ด(cabbage thistle) ๋“ฑ ๋‹ค์–‘ํ•œ ์ด๋ฆ„์ด ์žˆ์Šต๋‹ˆ๋‹ค.6 ๋ฐ€ํฌ์‹œ์Šฌ์ด๋ž€ ์ด๋ฆ„์€ ๋ฌ˜๋ชฉ์ผ ๋•Œ ์žŽ์‚ฌ๊ท€ ์œ„์— ํฐ ์šฐ์œ ๋ฅผ ์Ÿ์•„ ๋†“์€ ๊ฒƒ์ฒ˜๋Ÿผ ๋ณด์ด๋Š” ๋ฐ€ํฌ์‹œ์Šฌ์˜ ์™ธ๊ด€์—์„œ ์œ ๋ž˜ํ–ˆ์Šต๋‹ˆ๋‹ค.

๋ฐ€ํฌ์‹œ์Šฌ์€ ์˜์•ฝํ’ˆ ๋ฐ ์‹ํ’ˆ์œผ๋กœ ์‚ฌ์šฉํ•˜๊ธฐ์— ์•ˆ์ „ํ•œ ๊ฒƒ์œผ๋กœ ๊ฐ„์ฃผ๋˜๋ฉฐ ๋Œ€๋ถ€๋ถ„์˜ ์‚ฌ๋žŒ๋“ค์—๊ฒŒ ๋‚ด์•ฝ์„ฑ์ด ์ข‹๊ณ  ๋ถ€์ž‘์šฉ์ด ์—†์Šต๋‹ˆ๋‹ค.7 ๋ผ์ง€ํ’€, ๊ธˆ์ž”ํ™”, ๋ฐ์ด์ง€์— ์‹ฌ๊ฐํ•œ ์•Œ๋ ˆ๋ฅด๊ธฐ๊ฐ€ ์žˆ๋Š” ์‚ฌ๋žŒ์€ ๋ฐ€ํฌ์‹œ์Šฌ์ด ์ด๋Ÿฌํ•œ ๊ณตํ†ต ์•Œ๋ ˆ๋ฅด๊ธฐ๋ฅผ ์œ ๋ฐœํ•˜๋Š” ๋™์ผ ์‹๋ฌผ๊ณผ์— ์†ํ•  ๋ฟ ์•„๋‹ˆ๋ผ ๋‹ค๋ฅธ ๊ตญํ™”๊ณผ ์‹๋ฌผ์— ๋ฏผ๊ฐํ•œ ์‚ฌ๋žŒ์—๊ฒŒ ๋ฐ˜์‘์„ ์ผ์œผํ‚ฌ ์ˆ˜ ์žˆ์œผ๋ฏ€๋กœ ์„ญ์ทจ ์‹œ ์ฃผ์˜ํ•ด์•ผ ํ•ฉ๋‹ˆ๋‹ค.

๋ฐ€ํฌ์‹œ์Šฌ์€ ๋ชจ์œ  ์ƒ์„ฑ ์ฆ๊ฐ€์— ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. ํ•œ ์—ฐ๊ตฌ์—์„œ 30์ผ ๋™์•ˆ ํ•˜๋ฃจ์— ์•ฝ 400mg์˜ ์‹ค๋ฆฌ๋งˆ๋ฆฐ์ด๋ผ๋Š” ๋ฐ€ํฌ์‹œ์Šฌ ์ถ”์ถœ๋ฌผ์„ ์„ญ์ทจํ•œ ์ˆ˜์œ ๋ถ€๋Š” ์œ„์•ฝ์„ ์„ญ์ทจํ•œ ์‚ฌ๋žŒ๋“ค์— ๋น„ํ•ด ๋ชจ์œ ๋Ÿ‰์ด ๊ฑฐ์˜ ๋‘ ๋ฐฐ ์ฆ๊ฐ€ํ–ˆ์Šต๋‹ˆ๋‹ค(์‹ค๋ฆฌ๋งˆ๋ฆฐ ์„ญ์ทจ๊ตฐ์€ 85% ์ฆ๊ฐ€, ์œ„์•ฝ๊ตฐ์€ 30% ์ฆ๊ฐ€).8 ์‹ค๋ฆฌ๋งˆ๋ฆฐ์€ ์•ฝ์šฉ์œผ๋กœ ์‚ฌ์šฉํ•  ์ˆ˜ ์žˆ๊ณ  ๋ณด์ถฉ์ œ๋กœ ์„ญ์ทจํ•  ์ˆ˜ ์žˆ๋Š” ๋ฐ€ํฌ์‹œ์Šฌ ์ถ”์ถœ๋ฌผ์ž…๋‹ˆ๋‹ค.

์ฐจ๋‚˜ ํŒ…ํฌ, ์•Œ์•ฝ, ๋ถ„๋ง ํ˜•ํƒœ๋กœ ๋ฐ€ํฌ์‹œ์Šฌ์„ ์„ญ์ทจํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์˜คํŠธ๋ฐ€์ด๋‚˜ ์Šค๋ฌด๋””์— ๋ง๋ฆฐ ๋ฐ€๊ทธ์‹œ์Šฌ ๊ฐ€๋ฃจ๋ฅผ ์ฒจ๊ฐ€ํ•˜์—ฌ ์„ญ์ทจํ•˜๋ฉด ์ฒจ๊ฐ€ํ–ˆ๋Š”์ง€์กฐ์ฐจ ๋ถ„๊ฐ„ํ•˜์ง€ ๋ชปํ•  ๊ฒƒ์ž…๋‹ˆ๋‹ค. ๋ฐ€ํฌ์‹œ์Šฌ์˜ ์”จ์•— ์ž์ฒด๋Š” ๋ฐ”์‚ญ๋ฐ”์‚ญํ•˜์—ฌ ์‚ฌ๋žŒ์— ๋”ฐ๋ผ์„œ๋Š” ํ•ด๋ฐ”๋ผ๊ธฐ์”จ์ฒ˜๋Ÿผ ์”น์–ด ๋จน๋Š” ๊ฒƒ์„ ์ฆ๊ธฐ๊ธฐ๋„ ํ•ฉ๋‹ˆ๋‹ค(ํ•˜์ง€๋งŒ ์”น์–ด ๋จน๊ธฐ์—๋Š” ๋‹จ๋‹จํ•˜๋‹ค๋Š” ์ ์„ ์ฃผ์˜ํ•ด์•ผ ํ•ฉ๋‹ˆ๋‹ค).

๋ชจ๋ง๊ฐ€ ์˜ฌ๋ ˆ์ดํŽ˜๋ผ(Malunggay)

๋ชจ๋ง๊ฐ€๋Š” ์—ด๋Œ€/์•„์—ด๋Œ€ ์ง€์—ญ์—์„œ ์ž๋ผ๋Š” ์‹๋ฌผ์ž…๋‹ˆ๋‹ค. ์žŽ์€ ํ•ญ์‚ฐํ™”์ œ, ์„ฌ์œ ์†Œ, ์•„๋ฏธ๋…ธ์‚ฐ์˜ ํ›Œ๋ฅญํ•œ ๊ณต๊ธ‰์›์ž…๋‹ˆ๋‹ค. ๋ชจ๋ง๊ฐ€ ์žŽ์—๋Š” ์˜ค๋ Œ์ง€๋ณด๋‹ค ๋น„ํƒ€๋ฏผC ํ•จ๋Ÿ‰์ด 7๋ฐฐ ๋งŽ๊ณ  ๋ฐ”๋‚˜๋‚˜๋ณด๋‹ค ์นผ๋ฅจ ํ•จ๋Ÿ‰์ด 15๋ฐฐ ๋งŽ์Šต๋‹ˆ๋‹ค.9

ํ•œ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ๋ง๋ฆฐ ๋ชจ๋ง๊ฐ€ ์žŽ์€ ๋ชจ์œ  ์ˆ˜์œ  ์ค‘์ธ ์‚ฐ๋ชจ์˜ ํ˜ˆ์ฒญ ํ”„๋กœ๋ฝํ‹ด์„ ๋†’์ด๊ณ  ์•„๊ธฐ์˜ ๊ธด ์ˆ˜๋ฉด์„ ๋•์Šต๋‹ˆ๋‹ค.10 ๋ชจ๋ง๊ฐ€๋Š” ๋ชจ์œ  ์ƒ์„ฑ์„ ์ด‰์ง„ํ•˜๋Š” ๋™์‹œ์— ์‚ฐ๋ชจ์˜ ์˜์–‘ ์œ ์ง€์— ๋„์›€์ด ๋  ์ˆ˜ ์žˆ๋Š” ์ „๋ฐ˜์ ์ธ ์˜์–‘ ๋ณด์ถฉ์ œ์ด๊ธฐ๋„ ํ•ฉ๋‹ˆ๋‹ค.

๋ชจ์œ ๋Ÿ‰์— ์˜ํ–ฅ์„ ๋ฏธ์น˜๋Š” ๊ฑด๊ฐ• ์ธ์ž

ํ˜ˆ๋‹น ๊ท ํ˜•

์ž„์‹  ์ค‘ ํ˜ˆ๋‹น์„ ์ ์ ˆํ•˜๊ฒŒ ์กฐ์ ˆํ•˜๋ฉด ์‚ฐ๋ชจ๊ฐ€ ๋ชจ์œ ๋Ÿ‰ ๋ถ€์กฑ์„ ๊ฒช์„ ์œ„ํ—˜์„ ์ค„์ผ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ํ•œ ์—ฐ๊ตฌ์—์„œ ์ž„์‹ ์„ฑ ๋‹น๋‡จ๋ณ‘์ด ์žˆ๋Š” ์‚ฐ๋ชจ๋Š” ํ˜ˆ๋‹น์ด ์ •์ƒ์ธ ์‚ฐ๋ชจ์— ๋น„ํ•ด ์ถœ์‚ฐ ํ›„ ๋ชจ์œ ๋Ÿ‰ ๋ฌธ์ œ๋ฅผ ๊ฒช์„ ๊ฐ€๋Šฅ์„ฑ์ด ๋” ๋†’์€ ๊ฒƒ์œผ๋กœ ๋‚˜ํƒ€๋‚ฌ์Šต๋‹ˆ๋‹ค.11

๋‹คํ–‰์Šค๋Ÿฐ ์ ์€ ํšจ๊ณผ์ ์ธ ์˜์–‘์†Œ์™€ ๋ผ์ดํ”„์Šคํƒ€์ผ ๊ฐœ์„ ์„ ํ†ตํ•ด ์ž„์‹  ์ค‘ ํ˜ˆ๋‹น์„ ์กฐ์ ˆํ•  ์ˆ˜ ์žˆ๋Š”๋ฐ, ์‹๋‹จ์—์„œ ์„ฌ์œ ์†Œ์™€ ๋‹จ๋ฐฑ์งˆ ์„ญ์ทจ๋ฅผ ๋Š˜๋ฆฌ๊ณ  ์ž์—ฐ ์‹ํ’ˆ์„ ์„ญ์ทจํ•˜๋Š” ๋“ฑ์˜ ๋ฐฉ๋ฒ•์ด ์žˆ์Šต๋‹ˆ๋‹ค. ์ž„์‚ฐ๋ถ€๋Š” ๊ณต์ธ ์˜์–‘์‚ฌ์™€ ์ƒ์˜ํ•˜์—ฌ ํ˜ˆ๋‹น ๊ท ํ˜•์— ์ข‹์€ ๊ฑด๊ฐ•ํ•œ ์‹์ด๋ฅผ ์„ญ์ทจํ•˜๋Š” ๊ฒƒ์ด ์ข‹์Šต๋‹ˆ๋‹ค. ์ด๋ ‡๊ฒŒ ํ•˜๋ฉด ์ถœ์‚ฐ ํ›„ ์ถฉ๋ถ„ํ•œ ๋ชจ์œ ๊ฐ€ ์ƒ์„ฑ๋  ๊ฐ€๋Šฅ์„ฑ์ด ๋†’์•„์งˆ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

์ˆ˜๋ถ„ ๋ฐ ๋‹ค๋Ÿ‰ ์˜์–‘์†Œ ์„ญ์ทจ ๋Š˜๋ฆฌ๊ธฐ

์ˆ˜์œ ๋ถ€๋Š” ํ•˜๋ฃจ์— ์ถ”๊ฐ€๋กœ 300์นผ๋กœ๋ฆฌ๋ฅผ ๋” ์„ญ์ทจํ•˜๊ณ  ์ž„์‹  ์ค‘์ด๊ฑฐ๋‚˜ ๋ชจ์œ  ์ˆ˜์œ  ์ค‘์ด ์•„๋‹ ๋•Œ ํ•„์š”ํ•œ ๊ฒƒ ์ด์ƒ์œผ๋กœ ๊ฐˆ์ฆ ์ •๋„๋ฅผ ๊ฐ์•ˆํ•ด ์ˆ˜๋ถ„ ์„ญ์ทจ๋ฅผ ๋Š˜๋ ค์•ผ ํ•ฉ๋‹ˆ๋‹ค.

300์นผ๋กœ๋ฆฌ๋‚˜ ์ˆ˜๋ถ„์„ ์ถ”๊ฐ€๋กœ ์„ญ์ทจํ•˜๋Š” ๊ฒƒ์ด ์–ด๋ ค์›Œ ๋ณด์ผ ์ˆ˜ ์žˆ์ง€๋งŒ ์–ด๋ ค์›Œํ•  ํ•„์š” ์—†์Šต๋‹ˆ๋‹ค! ํ•˜๋ฃจ 2ํšŒ ๊ฒฌ๊ณผ๋ฅ˜ ํ•œ ์คŒ๊ณผ ๊ณผ์ผ ํ•œ ์กฐ๊ฐ์„ ์ถ”๊ฐ€๋กœ ์„ญ์ทจํ•˜๊ฑฐ๋‚˜ ์—๋„ˆ์ง€๋ฐ” ๋˜๋Š” ๋‹จ๋ฐฑ์งˆ ์…ฐ์ดํฌ๋ฅผ ์ถ”๊ฐ€๋กœ ์„ญ์ทจํ•˜๋ฉด 300์นผ๋กœ๋ฆฌ๋ฅผ ๋ณด์ถฉํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ํฌ๋ž˜์ปค์™€ ์น˜์ฆˆ, ์•ผ์ฑ„์™€ ํ›„๋ฌด์Šค, ์˜ฌ๋ฆฌ๋ธŒ, ์ƒคํ€ดํ…Œ๋ฆฌ ๋“ฑ์˜ ๊ฐ„์‹๋„ ์นผ๋กœ๋ฆฌ์™€ ์˜์–‘์„ ๋†’์ด๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

์ˆ˜์œ ๋ถ€์˜ ์˜์–‘ ์ƒํƒœ ์ตœ์ ํ™”

์ˆ˜์œ ๋ถ€๋Š” ์ผ๋ฐ˜์ธ๋ณด๋‹ค ๋น„ํƒ€๋ฏผB6์™€ ์ฒ ๋ถ„์˜ ๊ฒฐํ• ๊ฐ€๋Šฅ์„ฑ์ด ๋” ํฝ๋‹ˆ๋‹ค.12 B6์™€ ์ฒ ๋ถ„์ด ํ•จ์œ ๋œ ์ž„์‚ฐ๋ถ€์šฉ ๋น„ํƒ€๋ฏผ์„ ์„ ํƒํ•˜์—ฌ ๋ชจ์œ  ์ˆ˜์œ  ์ค‘์— ๊ทœ์น™์ ์œผ๋กœ ์„ญ์ทจํ•˜๋ฉด ์ด๋Ÿฌํ•œ ์˜์–‘์†Œ๋ฅผ ์ถฉ๋ถ„ํžˆ ์„ญ์ทจํ•  ์ˆ˜ ์žˆ๋Š” ํ›Œ๋ฅญํ•œ ์ „๋žต์ด ๋ฉ๋‹ˆ๋‹ค.

์ˆ˜์œ ๋ถ€๋Š” ๋ณ‘์•„๋ฆฌ์ฝฉ, ์†Œ๊ฐ„, ์ฐธ์น˜, ์—ฐ์–ด, ๋‹ญ๊ณ ๊ธฐ ๋“ฑ์˜ ์Œ์‹์œผ๋กœ B6 ์„ญ์ทจ๋ฅผ ๋Š˜๋ฆด ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.13 ๊ตด, ํฐ์ฝฉ, ์‡ ๊ณ ๊ธฐ, ๋ Œํ‹ธ์ฝฉ, ์‹œ๊ธˆ์น˜, ๋‘๋ถ€ ๊ฐ™์€ ์Œ์‹์œผ๋กœ๋Š” ์ฒ ๋ถ„ ์„ญ์ทจ๋ฅผ ๋Š˜๋ฆด ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๋˜ํ•œ ์ผ๋ถ€ ์‹œ๋ฆฌ์–ผ์—๋Š” ์ฒ ๋ถ„์ด ๊ฐ•ํ™”๋˜์–ด ์žˆ์œผ๋ฏ€๋กœ ์š”๋ฆฌ๋ฅผ ์ข‹์•„ํ•˜์ง€ ์•Š๊ฑฐ๋‚˜ ์ฝฉ์ด๋‚˜ ๊ณ ๊ธฐ๋ฅผ ํ”ผํ•˜๊ณ  ์‹ถ์€ ์‚ฌ๋žŒ์€ ์ด๋ฅผ ํ†ตํ•ด ์†์‰ฝ๊ฒŒ ์ฒ ๋ถ„์„ ์„ญ์ทจํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

๋˜ํ•œ ์•„๊ธฐ๋Š” ๊ฑด๊ฐ•ํ•œ ๋‘๋‡Œ ๋ฐœ๋‹ฌ์„ ์œ„ํ•ด EPA/DHA๊ฐ€ ํ•„์š”ํ•ฉ๋‹ˆ๋‹ค. ํ•˜์ง€๋งŒ ๋งŽ์€ ๋ฏธ๊ตญ์ธ์˜ ์‹๋‹จ์—๋Š” ์ด ๋‘ ๊ฐ€์ง€ ์ง€๋ฐฉ์‚ฐ์ด ๊ฒฐํ•๋˜์–ด ์žˆ์Šต๋‹ˆ๋‹ค. ์ธ์ฒด๋Š” ์˜ค๋ฉ”๊ฐ€3๋ฅผ ์ž์ฒด์ ์œผ๋กœ ์ƒ์„ฑํ•  ์ˆ˜ ์—†์œผ๋ฏ€๋กœ ์ˆ˜์œ ๋ถ€๋Š” ๋งค์ผ ์ ์ ˆํ•œ EPA/DHA๋ฅผ ์„ญ์ทจํ•ด์•ผ ํ•ฉ๋‹ˆ๋‹ค.

์ด๋ฅผ ์„ญ์ทจํ•˜๊ธฐ ์œ„ํ•ด์„œ๋Š” ์•„๋งˆ์”จ, ์น˜์•„์”จ, ์—ฐ์–ด, ํ˜ธ๋‘๋ฅผ ์„ญ์ทจํ•˜๋Š” ๊ฒƒ์ด ํ•œ ๋ฐฉ๋ฒ•์ž…๋‹ˆ๋‹ค. ๋˜ ๋‹ค๋ฅธ ๋ฐฉ๋ฒ•์€ ํ”ผ์‹œ ์˜ค์ผ ๋ณด์ถฉ์ œ๋‚˜ ๋Œ€๊ตฌ ๊ฐ„์œ  ๋ณด์ถฉ์ œ, EPA/DHA ๋ณด์ถฉ์ œ๋ฅผ ์„ญ์ทจํ•˜๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค. ํ”ผ์‹œ ์˜ค์ผ ๋ณด์ถฉ์ œ๋Š” ์•ก์ƒ, ์•Œ์•ฝ, ์ ค๋ฆฌ ํ˜•ํƒœ๋กœ ์„ญ์ทจํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์ €๋Š” ํ•ญ์ƒ ํ™˜์ž๋“ค์—๊ฒŒ ํ”ผ์‹œ ์˜ค์ผ ์•Œ์•ฝ์„ ๋ƒ‰๋™์‹ค์— ๋ณด๊ด€ํ•˜๊ณ  ์ถฉ๋ถ„ํ•œ ์Œ์‹์„ ๋จน๊ธฐ ์ง์ „์— ๋ณต์šฉํ•˜๋ฉด ํ”ํžˆ ๊ฒช๋Š” ๋น„๋ฆฐ๋‚ด์™€ ์ƒ์„  ํŠธ๋ฆผ์„ ์ค„์ผ ์ˆ˜ ์žˆ๋‹ค๊ณ  ์กฐ์–ธํ•˜๋Š”๋ฐ, ์ด ๋ฐฉ๋ฒ•์€ ์ •๋ง ํšจ๊ณผ๊ฐ€ ์ข‹์Šต๋‹ˆ๋‹ค!

๋ชจ์œ  ์ˆ˜์œ ์•„๋ฅผ ์œ„ํ•œ ๋ณด์ถฉ์ œ

๋ชจ์œ ๊ฐ€ ํ›Œ๋ฅญํ•˜์ง€๋งŒ ์•„๊ธฐ๊ฐ€ ๋ชจ์œ ๋งŒ์œผ๋กœ ๊ณ„์† ์‚ด ์ˆ˜๋Š” ์—†์Šต๋‹ˆ๋‹ค. ์˜ˆ๋ฅผ ๋“ค์–ด, ์™„์ „ ๋ชจ์œ  ์ˆ˜์œ ์•„์—๊ฒŒ๋Š” ์ƒํ›„ 4๊ฐœ์›” ์ดํ›„์— ์•„์ฃผ ์†Œ๋Ÿ‰์˜ ์ฒ ๋ถ„ ๋ณด์ถฉ์ด ๊ถŒ์žฅ๋ฉ๋‹ˆ๋‹ค. ๋ถ€๋ชจ๋Š” ๋ณด์ถฉ์ œ๋ฅผ ์‹œ์ž‘ํ•˜๊ธฐ ์ „์— ๋ชจ์œ  ์ˆ˜์œ ์•„์—๊ฒŒ ์–ด๋–ค ๋ณด์ถฉ์ œ๊ฐ€ ์ ์ ˆํ•œ์ง€ ์†Œ์•„๊ณผ ์˜์‚ฌ์™€ ์ƒ์˜ํ•ด์•ผ ํ•ฉ๋‹ˆ๋‹ค.

๊ฒฐ๋ก 

์ด ๊ธ€์—์„œ๋Š” ๋ชจ์œ ๋Ÿ‰์„ ๋Š˜๋ฆฌ๊ณ  ์ˆ˜์œ ๋ถ€์˜ ์˜์–‘ ์ƒํƒœ์™€ ์•„๊ธฐ์—๊ฒŒ ๋จน์ด๋Š” ๋ชจ์œ ์˜ ์˜์–‘ ์ƒํƒœ๋ฅผ ๊ฐ•ํ™”ํ•˜๋Š” ๋ฐฉ๋ฒ•์€ ๋ฌด์—‡์ด๊ณ , ์™„์ „ ๋ชจ์œ  ์ˆ˜์œ ์•„๊ฐ€ ํŠน์ • ์›”๋ น ํ›„์— ๋ณด์ถฉ์ด ํ•„์š”ํ•  ์ˆ˜ ์žˆ๋Š” ์˜์–‘์†Œ๋Š” ๋ฌด์—‡์ธ์ง€ ๋“ฑ ์˜์‚ฌ์™€ ํšจ์œจ์  ๋Œ€ํ™”๋ฅผ ๋‚˜๋ˆ„๋Š” ๋ฐ ํ•„์š”ํ•œ ์ •๋ณด๋ฅผ ์†Œ๊ฐœํ–ˆ์Šต๋‹ˆ๋‹ค. ์ด๋Ÿฌํ•œ ์ •๋ณด๋ฅผ ํ†ตํ•ด ๋ชจ์œ ์˜ ๊ฑด๊ฐ•์„ ์ตœ์ ํ™”ํ•˜๊ณ  ์•„๊ธฐ์—๊ฒŒ ๊ฐ€์žฅ ์ข‹์€ ์ธ์ƒ์˜ ์ถœ๋ฐœ์ ์„ ๋งˆ๋ จํ•ด ์ค„ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค!

์ฐธ๊ณ ๋ฌธํ—Œ:

  1. Amir LH. Breastfeeding--managing 'supply' difficulties. Aust Fam Physician. 2006;35(9):686-689.
  2. FENUGREEK: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews. (2012). Retrieved September 20, 2022, from Webmd.com website: https://www.webmd.com/vitamins/ai/ingredientmono-733/fenugreek
  3. Bazzano, A. N., Hofer, R., Thibeau, S., Gillispie, V., Jacobs, M., & Theall, K. P. (2016). A Review of Herbal and Pharmaceutical Galactagogues for Breast-Feeding. The Ochsner Journal, 16(4), 511โ€“524. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5158159/
  4. Turkyฤฑlmaz, C., Onal, E., Hirfanoglu, I. M., Turan, O., Koรง, E., Ergenekon, E., & Atalay, Y. (2011). The Effect of Galactagogue Herbal Tea on Breast Milk Production and Short-Term Catch-Up of Birth Weight in the First Week of Life. The Journal of Alternative and Complementary Medicine, 17(2), 139โ€“142. https://doi.org/10.1089/acm.2010.0090
  5. Alok S, Jain SK, Verma A, Kumar M, Mahor A, Sabharwal M. Plant profile, phytochemistry and pharmacology of Asparagus racemosus (Shatavari): A review. Asian Pac J Trop Dis. 2013;3(3):242-251. doi:10.1016/S2222-1808(13)60049-3
  6. Silybum marianum โ€“ Cal-IPC. Retrieved September 27, 2022 from website: https://www.cal-ipc.org/plants/profile/silybum-marianum-profile/
  7. Milk Thistle โ€“ NIH National Center for Complementary and Integrative Health. Accessed September 27, 2022 from website: https://www.nccih.nih.gov/health/milk-thistle
  8. Di. (2015). Clinical efficacy, safety and tolerability of BIO-C (micronized Silymarin) as a galactagogue. Acta Bio-Medica : Atenei Parmensis, 79(3). Retrieved from https://pubmed.ncbi.nlm.nih.gov/19260380/
  9. Health Benefits of Moringa โ€“ WebMD. Retrieved September 27, 2022 from website: https://www.webmd.com/vitamins-and-supplements/health-benefits-moringa
  10. Sulistiawati, Y., Suwondo, A., Hardjanti, T. S., Soejoenoes, A., Anwar, M. C., & Susiloretni, K. A. (2017). EFFECT OF MORINGA OLEIFERA ON LEVEL OF PROLACTIN AND BREAST MILK PRODUCTION IN POSTPARTUM MOTHERS. Belitung Nursing Journal, 3(2), 126โ€“133. https://doi.org/10.33546/bnj.75
  11. Riddle SW, Nommsen-Rivers LA. A Case Control Study of Diabetes During Pregnancy and Low Milk Supply. Breastfeed Med. 2016;11(2):80-85. doi:10.1089/bfm.2015.0120
  12. Bird, J., Murphy, R., Ciappio, E., & McBurney, M. (2017). Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States. Nutrients, 9(7), 655. https://doi.org/10.3390/nu9070655
  13. Vitamin B6 โ€“ NIH Office of Dietary Supplements. Retrieved September 27, 2022 from website: https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

๋ฉด์ฑ…์‚ฌํ•ญ:์›ฐ๋‹ˆ์Šค ํ—ˆ๋ธŒ์˜ ์ทจ์ง€๋Š” ์˜ํ•™์ ์ธ ์ง„๋‹จ์ด๋‚˜ ์น˜๋ฃŒ๋ฅผ ์ œ๊ณตํ•˜๋Š” ๊ฒƒ์ด ์•„๋‹™๋‹ˆ๋‹ค. ์ž์„ธํžˆ ์•Œ์•„๋ณด๊ธฐ