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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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