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Health & Nutrition Pregnant

孕妈必需的营养物质

孕妈需要额外补充营养物质来支持胎儿的生长和健康发育。请继续阅览找出孕妈必需摄取的营养物质!

 

  • 叶酸-预防先天缺陷

叶酸是一种维生素B,有益于预防婴儿在出生时出现脊柱裂和无脑畸形等神经管缺陷。

事实上,叶酸非常重要,建议从受孕前的三个月到整个怀孕期间,孕妈每天摄入400到800 微克叶酸。

富含叶酸的食品包括绿叶蔬菜、柑橘类水果、扁豆和牛油果。从含有叶酸的天然食物中摄取过量叶酸并不会有任何风险,因为多余的叶酸可以很容易地通过尿液排出。

牛油果含有丰富的叶酸以及健康的单一不饱和脂肪酸。

图片 1: https://cdn.pixabay.com/photo/2016/10/03/19/30/avocado-1712583_960_720.jpg

 

  • 钙-强化骨骼

强健的骨骼和牙齿需要钙,钙还能保证您的循环系统、肌肉系统和神经系统的正常运转。钙能帮助宝宝形成健康的心脏、神经和肌肉,以及正常的心律和凝血功能。除乳制品外,鲑鱼、菠菜、豆腐、毛豆和杏仁都是富含钙的食物。您每天应摄取1000微克的钙。

 

  • 维生素D-用于吸收钙

维生素D有益于钙的吸收,也有助于增强宝宝的骨骼和牙齿。您最好每天摄取600 IU的维生素D。鲑鱼和鲭鱼等多脂鱼以及豆浆和蛋黄中都含有维生素D。您也可以在阳光下晒5-10分钟,您的身体会自然产生维生素D。

 

  • 铁-预防缺铁性贫血

孕妇需要两倍量的铁来造血,为胎儿提供氧气。铁不足可能导致缺铁性贫血以及疲劳。

在缺铁严重的情况下有早产和产后抑郁的风险。食用瘦红肉、豆类和蔬菜来补铁。孕妇每天需要摄取27毫克的铁。

牛排中含有丰富的铁。

图片 2: https://cdn.pixabay.com/photo/2016/03/05/21/41/abstract-1239043_960_720.jpg

 

  • 锌-促进宝宝的细胞生长和繁殖

锌是整个怀孕期内所必需的营养元素。孕妇每天应摄入12毫克至15毫克的锌。缺锌可能导致先兆子痫,其病症是突发性高血压、肿胀和尿液中的蛋白水平较高。

幸运的是,我们日常饮食的大多数食物中都含有锌,如牛肉、蟹肉、家禽、坚果和豆类,因此缺锌的情况较少。

 

  • 蛋白质-促进胎儿生长

蛋白质可促进胎儿的细胞生长,并提供促进大脑、骨骼和肌肉发育的氨基酸。蛋白质有益于您的乳房和子宫组织生长,并在怀孕期内增加血液供应。但是,缺乏蛋白质可能导致骨骼、肌肉和关节发育不良以及先天缺陷。

孕妈最好每天摄取70克的蛋白质,花生酱、鸡蛋、肉和豆腐等食物中含有蛋白质。

图片 3: https://pixabay.com/en/peanut-butter-toast-spread-3216228/

 

  • 碘-促进宝宝大脑和神经系统的发育

建议孕妇每天摄取220微克的碘,以促进宝宝大脑和神经系统的发育,并调节新陈代谢。碘也会影响甲状腺,并且已发现缺碘会增加死产、流产和早产的风险。

虽然必须满足的日常营养需求可能会让您倍感压力,但我们每天食用的食物中已包含大多数的营养物质。多吃绿叶蔬菜、水果和坚果可在孕期保持健康的饮食。有些孕妇会出现呕吐情况,妇科医生通常会开多种维生素补充剂来帮助孕妇摄入必需的营养物质。

准妈妈们,你们是否学会了用新鲜食物来获取健康的营养搭配呢?

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Categories
Health & Nutrition Pregnant

Essential Nutrients for Pregnant Mums

Pregnant mums require extra nutrients to support the growth and healthy development of the foetus. Read on to find out the essential nutrients that pregnant mums should be consuming!

 

  • Folic acid/Folate – to prevent birth defects

Folic acid or folate is a B vitamin that is crucial because it prevents babies from being born with neural tube defects like spina bifida and anencephaly. In fact, folic acid is so important, it is recommended to consume 400 to 800mcg per day starting from three months before conception and throughout pregnancy.

Sources rich in folic acid include leafy green vegetables, citrus fruits, lentils and avocado. There is no risk of consuming excess folate from foods that naturally contain folate as it can be easily passed out in urine.

Avocado is rich in folate and contains healthy monounsaturated fatty acids.

 

  • Calcium – to strengthen bones

Calcium is required for strong bones and teeth, as well as to ensure that your circulatory, muscular and nervous systems run the way they should. Calcium helps your baby develop a healthy heart, nerves, and muscles and a normal heart rhythm and blood-clotting abilities. Apart from dairy products, salmon, spinach, tofu, edamame and almonds are foods rich in calcium. You should consume 1,000mcg daily.

 

  • Vitamin D – for calcium absorption

Vitamin D aids in calcium absorption and also helps to build your baby’s bones and teeth. Ideally, you should consume 600 IU per day. Fatty fish such as salmon and mackerel contain Vitamin D. Soy milk and egg yolks also contain Vitamin D. Otherwise, 5-10 minutes in the sun lets your body make Vitamin D naturally too.

 

  • Iron – to prevent iron deficiency anemia

Pregnant women require twice the amount of iron to create blood that supplies oxygen to their foetuses. Insufficient iron levels may lead to a condition known as iron deficiency anaemia, resulting in fatigue.

In severe cases, there is a risk of premature birth and postnatal depression. Get your iron requirements met from lean red meat, beans and vegetables. Pregnant women require 27mg of iron daily.

Beef steak is a good source of iron.

 

  • Zinc – to help baby’s cells grow and replicate

Zinc is a necessary nutrient throughout all stages of pregnancy. Pregnant women should consume 12mg to 15mg of zinc daily. Zinc deficiency may cause pre-eclampsia, a condition characterised by abrupt hypertension, swelling and high protein levels in urine.

Fortunately, it is uncommon to suffer from a zinc deficiency as zinc is present in most foods in our diet such as beef, crab meat, poultry, nuts and beans.

 

  • Protein – encourages foetal growth

Protein encourages foetal cell growth and provides amino acids that boosts brain, bone and muscle development. Protein helps your breast and uterine tissue to grow and increases blood supply during pregnancy. Conversely, a lack of protein may cause poor bone, muscle and joint development and birth defects.

A mother should ideally consume 70g of protein daily from foods like peanut butter, eggs, meat and tofu.

 

  • Iodine – to develop your baby’s brain and nervous system

220mcg of iodine per day is recommended to develop your baby’s brain and nervous system and regulate its metabolism. Iodine is also responsible for thyroid gland regulation and a lack of iodine has been found to cause an increased risk of stillbirth, miscarriage and preterm delivery.

While it may sound stressful having to meet the daily nutritional requirements, most of the nutrients are already present in foods that we consume daily. Choose to eat more green leafy vegetables, fruits and nuts to keep a healthy diet throughout pregnancy. Some pregnant mums throw up whatever they eat, and their gynaecologist would usually prescribe multivitamin supplements to help them obtain the essential nutrients a pregnant mum needs.

Pregnant mums, do you take plenty of fresh foods to obtain a healthy mix of nutrition too?

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