Cafeaua, ceaiul negru si bauturile energizante sunt populare datorita efectului revigorant. Consumul excesiv de cofeina poate afecta negativ somnul, influentand absorbtia de fier si calciu. Inca se dezbate daca poate dauna fatului, dar cele mai multe cadre medicale recomanda limitarea consumului in perioada sarcinii.
Efectele cofeinei in sarcina
Cofeina este un diuretic, ceea ce inseamna ca retrage fluide si calciu atat din corpul tau cat si cel al copilului si te va face sa mergi la baie frecvent (ca si cum nu mergi deja suficient de des la baie). De asemenea, cofeina nu are nici o valoare nutritiva si iti poate afecta starea de spirit, programul de somn si absorbtia de fier. Si nu este vorba doar de cafea, nu uita, cofeina se gaseste, de asemenea, in cele mai multe ceaiuri, bauturi racoritoare si ciocolata.
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In ce alimente sau bauturi se gaseste cofeina? Cafeina este larg utilizată în alimentație, prin consumul de cafea. ● o ceașcă de cafea (150 ml) conține între 30 - 100 mg de cafeină ● o ceașcă de cafea expresso (30 ml) conține cca. 40 mg de cafeină ● o ceașcă de cacao conține 6 mg de cofeină ● ciocolata conține cofeină între 15 - 90 mg/100 g (sursa: cafeina - wikipedia) |
Daca pur si simplu nu poti renunta la acest obicei, redu cel putin consumul. Unele studii arata ca un consum excesiv de cofeina (mai mult de 300 mg sau doua-trei cesti pe zi) poate creste sansele de nastere prematura sau avort spontan.
Renuntand dintr-o data poate fi greu, asa ca incearca reducerea treptata a consumului de cofeina. Daca esti mare bautoare de cafea, incearca sa reduci la jumatate consumul, inainte de a deveni o bautoare de cafea decofeinizata. Fa exercitii si ia mese regulate nu foarte bogate pentru a te ajuta sa iti mentii energia in perioada sarcinii.
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Cu ce se pot inlocui bauturile care contin cofeina? Daca iti place sa savurezi o bautura gustoasa la birou, incearca sa amesteci suc de fructe cu apa minerala sau particularizeaza ceaiul decofeinizat prin adaugarea de scortisoara, cuisoare sau bucati de fructe preferate. Desi ceaiurile de plante de obicei nu au cafeina, verifica prima data lista de ingrediente cu medicul.
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