Alimentatia in timpul sarcinii pentru viitoarea mamica
Alimentatia viitoarei mamici este foarte importanta, deoarece organismul acesteia foloseste resursele de vitamine si minerale nu doar pentru mama ci si pentru dezvoltarea bebelusului. Astfel dieta din sarcina are un rol esential, iar alimentele trebuie alese in functie de continutul de nutrienti de care ai nevoie.
Iata ce mancaruri ar trebui sa consumi in timpul sarcinii, pentru ca tu si bebelusul tau sa primiti toate substantele nutritive de care aveti nevoie. Alimentatia in timpul sarcinii ar trebui sa reprezinte o prioritate pentru viitoarele mamici intrucat aceasta pune baza dezvoltarii unui organism sanatos pentru bebe.
Alimente recomandate in timpul sarcinii
Broccoli
Nu numai ca e bogat in substante nutritive esentiale pentru sanatatea ta – calciu si acid folic – ci contine si fibre, antioxidanti si vitamina C. Broccoli iti va ajuta organismul sa absoarba fierul din mancarurile care contin fier, cum ar fi pastele din grau sau orezul brun.
Cereale fortificate
Stii foarte bine ca acidul folic este important inainte de-a concepe copilul si in timpul primelor saptamani de sarcina, dar vitamina B iti va fi necesara pe toata perioada sarcinii. Expertii recomanda 400 micrograme pe zi, din suplimente de vitamine sau mancaruri fortificate (cerealele sunt o alegere foarte buna, pentru ca majoritatea dintre ele contin intreaga doza de 400 g de care ai nevoie), plus alte 200 micrograme din alimente bogate in acid folic, cum ar fi sparanghelul.
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Fasole uscata si linte
Toate femeile au nevoie de 10 g de proteine pe zi, in timpul sarcinii, iar fasolea si lintea sunt excelente ca surse de proteine. In plus, acestea sunt bogate in fibre si ajuta la prevenirea constipatiei. Ajunge sa mananci aproximativ 150g de linte gatita, ca sa obtii jumatate din cantitatea de acid folic de care ai nevoie.
Lapte degresat
Cand esti insarcinata, corpul tau absoarbe de doua ori mai mult calciu din alimente, deci cantitatea necesara zilnic ramane aceeasi. Totusi, pentru ca majoritatea femeilor duc oricum lipsa de calciu, e recomandat sa bei mai mult lapte degresat. Fiecare cana de lapte iti da aproximativ 30% din doza zilnica recomandata, de 1000 mg.
Banane
Bananele sunt bogate in potasiu si iti dau multa energie, ca sa combati oboseala din timpul sarcinii. In plus, daca ai greturi, e bine sa stii ca bananele nu sunt grele pentru stomac. Le poti taia felii si adauga la cerealele de dimineata, poti face un shake de banane, cu iaurt, fructe dupa preferinte, gheata si putin suc de portocale.
Carne slaba
In timpul sarcinii, ai nevoie zilnic de o cantitate dubla de fier, asa ca e important sa mananci alimente bogate in aceasta substanta. Medicii sustin ca daca duci lipsa de fier, vei fi mai obosita. Consumand carne, organismul tau poate absorbi usor aceasta substanta atat de importanta.
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Branza
Nu sunt recomandate branzeturile moi, dar poti consuma diferite sortimente de branza, cum ar fi mozzarella sau cheddar. Acestea te vor ajuta sa obtii doza necesara de calciu: 30g de branza contin cate 150-200 mg de calciu. In plus, branza este bogata in proteine.
Oua
In timpul sarcinii, multe femei dezvolta o aversiune fata de carne, iar ouale sunt o alternativa excelenta, ca sursa de proteine. Conform specialistilor, ouale contin aminoacizi esentiali pentru organismsul tau. Oricand ai pofta, poti face usor si rapid o omleta cu multe legume si putina branza. Daca ti se face rau de la mirosul oualor prajite, poti pastra in frigider cateva oua fierte tari. Le poti consuma intregi, la micul dejun sau intre mese, sau le poti taia felii si adauga in salate.
Ovaz
De cateva ori pe saptamana, poti sa mananci niste ovaz, la micul dejun. Acesta iti va da toata energia de care ai nevoie ca sa-ti incepi ziua cu dreptul. Ovazul este o sursa complexa de carbohidrati, iar substantele pe care le contine te ajuta sa-ti scazi nivelul de colesterol. Totusi, in loc sa cumperi cereale indulcite, e de preferat sa le alegi pe cele clasice si sa le amesteci cu sirop sau gem.
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Legume verzi
Spanacul gatit este bogat in acid folic si fier, iar frunzele de nap sunt o buna sursa de calciu. Cand iti faci o salata, alege frunzele mai inchise la culoare (semn ca frunzele contin mai multe vitamine). Poti sa pui cate-o frunzulita de salata si in sandwich-uri sau langa paste si alte mancaruri gatite.
Paine integrala
Abandonand painea alba clasica si optand in schimb pentru painea integrala, poti fi sigura ca vei obtine doza zilnica de fibre (din care se recomanda cate 20-30 g pe zi). Citeste eticheta produsului si incearca sa cumperi paini care contin cel putin 2 g de fibre pe felie. In plus, din painea integrala poti obtine fier si zinc.
Portocale
Citricele sunt o sursa excelenta de vitamina C, acid folic si fibre. In plus, portocalele sunt 90% apa, asa ca te vor ajuta si sa te hidratezi. Nu uita ca daca nu bei suficiente lichide, te vei simti mai obosita.
Alune si unt de arahide
Grasimile sunt deosebit de importante pentru dezvoltarea creierului copilului tau. In plus, consumand grasimi te vei simti satula pentru mai mult timp. Expertii recomanda sa inlocuiesti grasimile saturate (cum ar fi cele din carne sau unt) cu grasimi nesaturate, mai sanatoase pentru inima. Acestea se gasesc, printre altele, si in alune. Totusi, sunt bogate in grasimi si mai ales in calorii, asa ca nu trebuie sa exagerezi cu ele. Ramai la cantitati scazute si fii atenta la posibile alergii. Unii experti sustin ca, daca mananci multe alimente alergenice, copilul are sanse mai mari sa devina alergic la acel aliment.
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Mancaruri din soia
Regimurile vegetariene sunt perfect sanatoase si in timpul sarcinii, atata timp cat obtii toate substantele nutritive de care ai nevoie (mai ales proteine). Consuma multe alimente bogate in proteine, cum ar fi tofu.
Fructe confiate
Cand ti-e pofta de ceva dulce, poti manca niste fructe confiate: piersici, cirese, merisori (care te ajuta sa previi infectiile tractului urinar), dar evita bananele confiate, care sunt procesate in ulei si pline de grasimi.
Poftele din timpul sarcinii sunt importante, ele iti dau un avertisment asupra a ceea ce are orgamismul nevoie. Pentru a avea o alimentatie sanatoasa in ciuda poftelor incearca ca in loc de ciocolata sa mamanci stafide trase in ciocolata si alte combinatii de acest gen. Intreaga alimentatie din timpul sarcinii ii asigura nutrientii esentiali copilului, astfel ca pentru o mamica sanatoasa si un bebe sanatos trebuie sa acorzi alimentatiei o atentie cruciala.
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o alimentatie sanatoasa in timpul sarcinii este benefica atat pentru bebe cat si pentru mamica.Mitul conform caruia o gravida trebuie sa manance cat 2 este o prostie.Important este sa mananci sanatos, putin si des:fructe, salate,gratar sunt cele mai ok.
e important sa avem o alimentatie echilibrata in timpul sarcinii si nu a manca pt 2
conteaza fff mult ce mancam in timpul sarcinii si nu cat. Cu atat mai mult treb sa mancam sanatos dc astepti un bebe.
alimentatia sanatoase este importanta in timpul sarcinii.......o alimentatie sanatoasa un bebe sanatos
