Бременността е много специален етап за жените, тъй като в продължение на 9 месеца те дават форма и живот на бебе, което ще видят как расте и в което ще вложат цялата си любов. Както добре знаем, здравословното и балансирано хранене е важно през всички етапи от живота, но още повече по време на бременност, тъй като храненето на бъдещата майка влияе не само на нейното здраве, но и на правилния растеж и развитие на плода. Предлагаме Ви ценни съвети за правилно хранене по време на бременност!
Защо бъдещата майка трябва да следи диетата си по време на бременност?
По време на бременността ембрионът се храни чрез пъпната връв, която го свързва с майката и чрез която обменят хранителни вещества (вода, минерали, аминокиселини, глюкоза, мастни киселини…) и вещества. Следователно осигуряването на здравословна и безопасна храна (без бактерии, паразити…) по време на бременност позволява:
- Покрива хранителните нужди на жените.
- Задоволете нуждите на плода и по този начин гарантирайте, че той ще се роди с подходящо тегло.
- Предотвратете инфекции като листериоза или токсоплазмоза.
- Намаляват риска от гестационен диабет, рефлукс, затлъстяване, липидни нарушения, хипертония и прееклампсия при бременни жени.
- Предотвратява проблеми в развитието на невроните, нарушения в растежа, метаболитен синдром, захарен диабет, малформации и затлъстяване в ембриона.
- Избягвайте хранителни дефицити като желязо, фолиева киселина, йод или витамин B12.
- Подгответе тялото на майката за раждане, като избягвате преждевременно раждане или цезарово сечение.
- Насърчаване на бъдещото кърмене.
- Поддържайте здравословни хранителни навици, за да дадете пример на децата си.
Диета по време на бременност
Диетата, която трябва да спазва бременната жена, не се различава много от тази, която трябва да спазваме във всеки един етап от живота си. Но е вярно, че трябва да осигурим определени хранителни вещества, за да намалим често срещаните проблеми по време на бременност като запек и да избягваме някои храни, които могат да навредят на развитието на бебето.
Енергия и макронутриенти
За определяне на калориите, които бременната жена трябва да поеме, се вземат предвид хранителните нужди на жената преди бременността. Препоръчва се увеличаване между 200 и 300 Kcal/ден през втората половина на бременността, но това не трябва да се отнася за всички бременни жени, тъй като в много случаи това означава да ги съветвате да ядат повече от апетита си, което ги кара да наддават на излишно тегло.
Във всеки случай това увеличение би означавало ядене в средата на сутринта или за лека закуска: 1 неподсладено кисело мляко и 2 пълнозърнести бисквити с пастьоризирано сирене или 1 пресен портокалов сок с 30 г пълнозърнести храни и 3 бадема или 1 чаша (200 мл) обогатена зеленчукова напитка от овесени ядки, 1 киви и 2 пълнозърнести сухара с хумус. Ето защо основното е да следвате здравословна диета и да ядете според апетита. Но това не означава да ядете всичко, което искате или да ядете за двама!
Хидратация
При нормални условия нуждите от вода не са повишени, така че трябва да се осигурят 2 литра вода на ден и същевременно да се ръководят от усещането за жажда. Хидратирането по време на бременност (и кърмене) с инфузии не е добра идея, тъй като списъци с опасни инфузии за бременни жени са публикувани от различни организации.
Какви храни трябва да се избягват?
Всички видове алкохол (вино, бира с или без, сайдер, смесени напитки…).
Инфузии като чай или лайка и лечебни растения. Има малко данни за безопасността на веществата, които съдържат.
Кофеинът се съдържа в кафе, чай, енергийни напитки, мате, шоколад и безалкохолни напитки кола. Има конфликт дали да се приема или не, но експертният консенсус е съгласен, че дози кофеин, равни или по-малки от 200 милиграма, са безопасни.
Морски водорасли, поради високото съдържание на йод.
Бразилски орех, поради съдържанието на селен.
Черен дроб и производни като пастет поради съдържанието на витамин А.
Големи риби: червен тон, риба меч, акула или щука поради съдържанието на живак в тях.
Сурово мляко или млечни продукти, които не са произведени от пастьоризирано мляко.
Сурово месо, риба, яйца и миди. Също така продукти, направени от тях като суши или майонеза.
Сурови месни продукти като колбаси, които биха включвали шунка серано (солена, от страната…), колбаси, колбаси и др.
Дивечово месо като пъдпъдък, яребица или заек, което може да съдържа тежки метали от сачми.
Важно е да се избягват споменатите храни, както и да се спазват правилните хигиенни мерки, за да се избегнат инфекции по време на бременност, които създават риск както за плода, така и за бременната жена:
Почиствайте ръцете си със сапун и вода след използване на банята, приготвяне на храна, хранене, пребиваване в близост до болни хора, докосване на земята, пребиваване с домашни любимци, влизане в контакт със слюнка, смяна на пелени или работа с деца.
Поддържайте повърхностите за готвене чисти.
Измийте добре плодовете и зеленчуците.
Пригответе добре храната, като достигнете центъра на храната при 70º C.
Не оставяйте сготвените храни на стайна температура, съхранявайте ги топли или студени.
Избягвайте контакт между сурови и сготвени храни, което се определя като кръстосано замърсяване. Почистете всички прибори (нож, дъска, повърхности…), които са били в контакт със сурова храна.
Колко килограми трябва да качите по време на бременност?
Обикновено се казва, че бременните жени трябва да наддават с 1 килограм на месец, но това не може да се обобщава. Както седмичното тегло, така и общото тегло ще зависят от индекса на телесна маса (ИТМ) на майката преди забременяване.
Как да разберем какъв е нашият ИТМ? Като разделим килограмите, които тежим, на нашата височина (m) на квадрат. Пример: жена с тегло 55 kg и 1,63 m има BMI = 55 kg/ (1,63 m x 1,63 m) = 20,7. Може да се каже, че през първия триместър седмичното увеличение на теглото трябва да бъде между 0,5 и 2 кг. През втория и третия триместър е по-специфично, ако вашият ИТМ преди бременността показва нисък, нормален, наднормено тегло или затлъстяване, седмичното увеличение. е 0,5; 0,4; 0,3 и 0,2 кг съответно.
10 точки, които трябва да следвате, за да имате здравословна диета и да не напълнявате по време на бременност
Основата на диетата са храни от растителен произход, които са възможно най-малко обработени: зеленчуци, плодове, бобови растения, ядки и пълнозърнести храни.
Осигурете си 5 порции плодове и зеленчуци на ден.
Дайте приоритет на пълнозърнестите храни пред рафинираните (бяла паста, бял ориз, бял хляб и др.).
Ограничете консумацията на захар (бяла захар, кафява захар, меласа…) и захарни продукти (безалкохолни напитки, сокове, сладкиши, бисквити…).
Намалете консумацията на животински протеини (месо, риба, яйца, морски дарове) и увеличете консумацията на растителни протеини (бобови растения, киноа, ядки, тофу…).
Използвайте зехтин екстра върджин за подправяне и готвене.
Използвайте техники за готвене като задушаване, варене, печене на скара, готвене на фурна, папилоте, лекуе или яхнии с помощта на зеленчуков бульон.
Избягвайте алкохолни напитки (бира с и без, вино, бира и др.).
Пийте около 2 литра вода на ден.
Бъдете активни.
Примерно меню за един ден през втория триместър на бременността
През втория триместър на бременността бъдещата майка увеличава калорийните си нужди с около 200-300 Kcal/ден. В случай, че не е ясно как да го направите, ето примерно меню за един ден в този период от бременността. Всяка бременна жена е различна и трябва да се храни според апетита си, стига да не се ръководи от тревожност или лакомия или нездравословни храни като сладкиши, безалкохолни напитки или солени закуски.
Примерна диета
- Закуска
Мляко с обезмаслено какао.
Пълнозърнест тост с авокадо и нарязани домати.
- Лека закуска
1 порция плодове (1 ябълка, 2 кивита, 1 банан, 2 резена пъпеш…).
- Основно хранене
Салата от пресен спанак, домати и моркови с нахут и твърдо сварено яйце.
1 порция плодове.
- Следобедна закуска
Натурално неподсладено кисело мляко с овесени ядки, червени плодове и бадеми.
- Вечеря
Печена ципура с печени картофи и зеленчуци (тиквичка, домат, зелени аспержи…).
Натурално неподсладено кисело мляко.
ЗАБЕЛЕЖКА: Хората, които имат хронично заболяване, употребяват лекарства,
бременни са или кърмят, както и тези с алергии, трябва да се консултират първо с лекар.
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