Alimentatia corecta este esentiala in sarcina, deoarece influenteaza cresterea si dezvoltarea normala a fatului, reduce riscul defectelor congenitale si este responsabil pentru formarea unui sistem imunitar puternic. Cat priveste poftele din timpul sarcinii, trebuie sa stii ca sunt doar inventii ale propriului tau subconstient.
Daca te pregatesti sa devii mamica, grija pentru eliminarea kilogramelor in plus trebuie sa devina o prioritate cu cateva luni inainte de a ramane insarcinata. Aceasta inseamna ca trebuie sa faci un efort suplimentar si chiar sa urmezi o dieta inainte de a ramane gravida.
Alimentatia corecta este foarte importanta deoarece este necesara cresterii copilului, dezvoltarii normale a creierului, reducerii riscului defectelor congenitale si formarii unui sistem imunitar puternic. Cat priveste poftele din timpul sarcinii, trebuie sa stii ca sunt doar inventii ale propriului tau subconstient: toata viata te-ai abtinut de la anumite alimente ca sa iti mentii silueta, iar acum a sosit momentul sa mananci ce vrei si cat vrei pentru ca esti insarcinata, nu? Atentie! Pe toata durata sarcinii, trebuie sa se renunte la ideea preconceputa din popor: a manca pentru doi, nu inseamna dublu!
In primul trimestru de sarcina, nu trebuie crescut aportul caloric in nici un fel. Doar in trimestrul al II-lea si al III-lea, acesta trebuie crescut cu 300-500 calorii/zi (adica cu 15-20% in plus fata de cat obisnuiai sa mananci inainte de sarcina). In plus, femeia insarcinata trebuie sa aiba si un aport suplimentar de acid folic si fier, recomandandu-se preparatele polivitaminice si minerale speciale pentru aceasta perioada.
In timpul sarcinii, kilogramele in plus la o femeie cu o greutate ideala inaintea sarcinii nu trebuie sa depaseasca:
● 2-3 kilograme in primul trimestru
● 4-5 kilograme in al doilea trimestru
● 4-5 kilograme in al treilea trimestru
Plusul de greutate acceptat in sarcina este estimat in functie de indicele de masa corporala (IMC) al fiecarei femei inainte de a ramane insarcinata, variind de la 6 la 20 kg. Cum se calculeaza indicele de masa corporala? Acesta reprezinta raportul dintre greutatea exprimata in kilograme si patratul inaltimii. Cu cat acest indice este mai mic inaintea sarcinii, cu atat cresterea de greutate in sarcina e firesc sa fie mai mare.
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Regimul alimentar si afectiunile ce tin de sarcina
In cazul arsurilor din stomac si esofag, nu se recomanda tamponarea aciditatii prin ingestia de biscuiti sau lapte, ci folosirea unui produs-medicament de tamponare a aciditatii care se poate folosi fara restrictii. In cazul edemelor (picioarelor umflate), se adopta un regim hiposodat - adica se evita adaugarea de sare la prepararea hranei.
De asemenea, se vor reduce si alimentele ce contin o cantitate crescuta de sodiu, cum ar fi: laptele, iaurtul, branzeturile, pestele oceanic, morcovii, spanacul, telina, conopida, muraturile, mezelurile, conservele, afumaturile, maslinele, carnatii etc.
Multe femei se plang in aceasta perioada de carcei. Aceasta reflecta o scadere a magneziului din organism si se recomanda administrarea unui preparat bogat in magneziu.
Urmand o dieta corecta si evitand sedentarismul pe tot parcursul sarcinii nu ai cum sa iei in greutate mai mult de 12, 13 kilograme in plus! Aceste kilograme se dau jos imediat dupa nastere fara nici un efort. Atentie! Orice kilogram in plus fata de cele 12 kilograme dobandite in mod normal iti va afecta silueta si... garderoba.
Dr. Ioana Vartosu
medic specialist medicina familiei
Asociatia Scoala Mamei Junior & Medici’s Timisoara
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