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孕后期如何科学饮食

发布日期:2024-07-19 10:47:09编辑:胖虎爱撩妹

  一、 孕后期膳食营养特点
 
  1、增加蛋白质摄入
  2、保证热量供给
  3、充足的必需脂肪酸摄入
  4、充足的水溶性维生素摄入
  5、足够的铁供给
  6、足够的钙供给
 
  二、孕后期的饮食需求 
 
  孕后期是胎儿生长最快阶段。这时,除满足胎儿生长发育所需要的营养素外,孕妇和胎儿的体内还需要储存一些营养素,因此对营养素的需求量增加,为了保证胎儿生长发育的需要,要增加每日进餐的次数和进食量,以使膳食中各种营养素和能量能满足孕妇和胎儿的营养需要;膳食组成应多样化,食物感官性状良好,色、香、味俱全,食品的选择应根据孕妇营养需要并照顾饮食习惯,应易于消化吸收;要养成合理的膳食习惯。一般说来,只要孕妇不偏食,食物的选配得当,只需适当增加一些副食的种类和数量,基本上可以满足营养需要。这时供给充足的蛋白质、磷脂和维生素可使脑细胞的数目增多,有利于胎儿智力发育。此期体重的增长约为初生时的70%。孕妇食量明显增加,应多吃些含蛋白质、矿物质和维生素丰富的食物,如牛奶、鸡蛋、动物肝脏、鱼类、豆制品、新鲜蔬菜和水果。此外,还要多吃些含铁,维生素B12和叶酸丰富的食物,如动物血、肝、木耳、青菜等,既可防治孕妇本身贫血,又可预防孩子出生后缺铁性贫血的发生。要尽量少吃过咸的食物,不宜大量饮水,预防高血压综合征的发生;还要注意少吃含能量高的食物,避免孕妇过于肥胖、胎儿过大。
 
  三、 怎样安排孕后期产妇的膳食
 
  哺乳期间,乳母的膳食要点:
 
  1)乳母吃的食物应该尽量做到种类齐全,不要偏食,以保证摄入足够的营养素,这就是说除了吃主食谷类食物,副食应该多样化,一日以4-5餐为宜。
 
  2)为了预防贫血,应多摄入含铁高的食物,如动物肝脏、肉类、鱼类、某些蔬菜(油菜、菠菜等)、大豆及其制品等。 
 
  3)需要特别注意经常供给一些汤汁以利泌乳,如鸡、鸭、鱼、肉汤,或以豆类及其制品和蔬菜制成的菜汤等。
 
  4)摄入食物的质量要好,并且数量也要相应的增加,特别是含蛋白质、铁、钙、维生素A、B2多的食品(如鸡蛋、牛奶、酸奶等)。
 
  5)要摄入足够的新鲜蔬菜、水果和海藻类,以供给多种维生素(其中海藻类还可供给适量的碘),并且这些食物具有通便预防便秘的作用。
 
  6) 要少吃盐和盐渍制品,刺激性大的食品(如某些香辛料)、污染食品以及母亲吸烟、饮酒、喝咖啡或长期服用某些药物,可通过乳汁影响婴儿的健康,特别需要加以注意。
 
  四、营养对胎儿大脑发育和智力的影响
 
  日本营养学家板野节夫多年研究指出:决定人的脑功能的优势因素80%以上取决于营养。妊娠第3-6个月和第7-9个月是胎儿大脑发育特别快的时期,此期间孕妇的营养摄入非常重要。营养不良婴儿大脑重量、总的蛋白质含量和脱氧核糖核酸的总量较少较轻。胚胎期营养不良,则大脑细胞总数只有正常细胞数的82%。出生前和出生后均有营养不良者,虽然出生后营养得到改善,智力恢复仍然较慢或难以恢复。所以胎教时应特别注意胎儿生长发育时期对孕妇及时的营养供给。孕妇食品应多样化,荤素搭配,粗细搭配。
 
  1、每日必须补充的食物有:
 
  蛋白质:它是脑细胞与其他人体细胞分裂生长和增殖的物质基础。
  糖类:是人体热量来源,对胎儿生长发育极其重要。
  维生素:维生素缺乏对胎儿生长发育不利,用量太多也不好,不宜滥服维生素药物。
  微量元素和无机盐:微量元素如锌、铜、碘,对胎儿智力发育有重要影响,孕期还应适当补充钙与铁剂,以预防钙、铁储备不足。
  必须脂肪酸(DHA):与人智力有关的大脑椎体细胞和树突的形成是在胎儿期,DHA是胎儿脑细胞形成、树突发育重要物质,由于胎教可促使胎儿大脑椎体细胞增长树突,这时摄入富含DHA食物如海鱼、贝类、核桃仁及补充一些DHA类营养品,可以使大脑椎体细胞膜和树突膜上的磷脂成分有DHA,有利于细胞分裂增殖、树突分支增加,将来孩子智力与视力会更好。
 
  2、孕后期,一日食谱举例:
 
  早餐:牛奶:250克  白糖:10克
  麻酱烧饼:标准粉100克  芝麻酱10克
  早点:鸡蛋羹:鸡蛋50克
  午餐:米饭:大米150克
  肉末雪里红:瘦猪肉70克  雪里红100克
  素炒油菜薹:油菜薹150克
  鱼汤:鲫鱼50克  香菜10克
  午点:牛奶250克  白糖:10克
  晚餐:米饭:大米150克
  炒鳝鱼丝:黄鳝100克  柿子椒50克
  素炒菜花:绿菜花150克
  紫菜汤:紫菜10克  虾皮10克
  晚点:桔子:100克
  全日用油25克

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