Беременность и правильное питание

Беременность и правильное питание

Еще на этапе планирования беременности меню женщины должно быть максимально полноценным и сбалансированным.

Важный принцип в питании – употребление достаточного количества пищи. Для того чтобы не переедать необходимо есть часто (до шести раз в день), но главное – порция должна быть небольшой. Не стоит есть «про запас» или «за компанию». Лучше всего есть примерно в одно и то же время. Часто беременные переедают, успокаивая себя тем, что теперь они питаются за двоих. Но это заблуждение – беременная женщина питается не за двоих, а для двоих!

Рацион женщины в положении должен полностью удовлетворять не только потребностям организма самой женщины, но и обеспечить «строительный материал» для роста ребенка. Беременным также может быть полезно ознакомиться с книгами о правильном питании.

Наглядно продемонстрировать меню беременной женщины можно в виде следующей продуктовой пирамиды:

Первый уровень – крупы, злаки. Помимо прочего в них содержатся витамины группы В, необходимые для формирования растущего организма.

Второй уровень – овощи. Употреблять их лучше в сыром виде, либо готовить на пару.

Третий уровень – фрукты. Стоит отдать предпочтение сезонным фруктам. Лучше выбирать фрукты, растущие в регионе проживания. От экзотических фруктов стоит на время отказаться, так как они могут вызвать аллергию.

Четвертый уровень – молочные продукты: молоко, творог, сыр, кефир, йогурты. Предпочтительнее выбирать маложирные сорта.

Пятый уровень – белковые продукты (рыба нежирных сортов, мясо, бобовые, орехи).

Дополнительное поступление полезных веществ и микроэлементов может обеспечить употребление витаминов как общеукрепляющих, так и специально разработанных для беременных

Также необходимо следить за количеством выпитой воды (1,5-2литра). Соки не в счет. Количество кофе и крепкого чая лучше свести к минимуму, так как они возбуждают нервную систему. По этой же причине не следует употреблять какао и продукты с его содержанием.

Следует отказаться от употребления еды из магазинов быстрого питания (фаст-фут), жирной, соленой пищи, консервов, копчёностей, газированных напитков. Также не стоит злоупотреблять специями, хлебобулочными и кондитерскими изделиями. Под запретом употребление алкогольной продукции и никотина, так как даже минимальное их количество способно нанести вред ребенку.

Соблюдая данные рекомендации можно составить вкусное, сбалансированное и самое главное полезное меню.

Источник: medvesti.com
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