CELE MAI BUNE ALIMENTE DE CONSUMAT ÎN TIMPUL SARCINII
O alimentație corectă în timpul sarcinii este foarte importantă pentru reducerea riscurilor de sănătate atât pentru mamă, cât și pentru copil. Care sunt cele mai bune alimente de consumat în timpul sarcinii? Citește acest articol pentru a le descoperi.
Nutriția în timpul sarcinii
Calitatea nutriției materne în timpul sarcinii este unul dintre factorii care pot influența semnificativ sănătatea mamei și a copilului nenăscut.
Este, așadar, indicat să se acorde atenție alimentației viitoarei mame, pe toată perioada în care copilul va fi alăptat.
Nutriția în timpul sarcinii trebuie să aibă caracteristici specifice, care au fost studiate de oamenii de știință și ginecologi în funcție de nevoile fiziologice reale dictate de starea de sarcină. Totuși, sfaturile și recomandările trebuie personalizate, deoarece fiecare femeie însărcinată este diferită și are cerințe nutriționale specifice de respectat.
Din acest motiv, putem vedea care sunt cele mai bune alimente de consumat în timpul sarcinii, în general.
Cele mai bune alimente de consumat în timpul sarcinii
În timpul sarcinii, corpul femeii "oferă" nutrienți importanți utili fătului. Aceștia sunt vitamine, inclusiv vitamina B și folatul, minerale precum calciul și fierul, acizi grași și zaharuri.
Pentru a putea menține un aport echilibrat al acestor substanțe fără a ajunge la deficit, viitoarea mamă trebuie să aleagă alimente specifice.
Cele mai bune alimente de consumat în timpul sarcinii sunt:
Carbohidrați. Nu trebuie să lipsească și, în plus, ar trebui consumați mai mult în timpul sarcinii. Ei trebuie să fie prezenți la fiecare masă sub formă de pâine, paste, orez, pesmet sau biscuiți, cereale pentru mic dejun, cereale în salate și supe (mei, orz, hrișcă, porumb etc.), leguminoase (da, conțin și carbohidrați, pe lângă proteine), cartofi.
Fructe proaspete de sezon, perfecte și ca gustare sau sub formă de sucuri sau smoothie-uri.
Legumele trebuie să fie prezente la fiecare masă. În aceste alimente, în special în legumele cu frunze verzi, varză, roșii crude, ardei, se găsește o cantitate mare de vitamina C (prezentă și în multe fructe, inclusiv citrice, kiwi, căpșuni etc.), esențială pentru absorbția fierului de origine non-animală.
Fructele uscate. Sunt o gustare excelentă, mai ales în stadiile avansate ale sarcinii, când pofta de mâncare crește. Oferă proteine, grăsimi „bune”, fibre care combat tendința spre constipație specifică acestei perioade. Fructele uscate pot fi consumate zilnic, în cantități mici, de preferat la micul dejun sau în prima parte a zilei, de exemplu ca gustare între mese, în combinație cu fructe proaspete.
Pe lângă cele mai bune alimente de consumat în sarcină, este important să înțelegi și ce alimente trebuie evitate în această perioadă.
Continuă să citești.
Alimente de evitat în timpul sarcinii
În timpul sarcinii, unele alimente pot fi dăunătoare pentru mamă și făt.
- Băuturile alcoolice sunt complet interzise. Motivul este simplu de înțeles: fătul nu poate metaboliza alcoolul, deoarece nu are încă ficat și enzime, astfel că această substanță rămâne în organismul său, intoxicându-l.
- Cafeaua și băuturile care conțin substanțe psihostimulante ar trebui evitate sau consumate doar ocazional.
- Proteine crude: fructe de mare, carne și pește, ouă crude, lapte crud. Toate aceste alimente trebuie consumate după gătire pentru a evita riscul de infecții precum toxoplasmoza, salmoneloza și listerioza;
- Legume și fructe nespălate. Dacă, de exemplu, vrei să mănânci o salată mixtă bogată, este bine să speli fiecare legumă în parte.
Ți s-a părut interesant acest articol despre cele mai bune alimente recomandate în sarcină și cele de evitat? Distribuie-l tuturor viitoarelor mămici pe care le cunoști!
Amintește-ți: dacă dorești mai multe informații nutriționale, ia legătura cu nutriționiștii noștri specializați.
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