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Dosta se govori o prehrani za vrijeme trudnoće, ali i žene koje tek planiraju bebu trebaju brinuti o onome što jedu. Nutricionistica Jasna Vujičić je za srpski portal Zadovoljna izdvojila najvažnije savjete za buduće majke.

Prije svega, one bi, naravno, trebale odbaciti cigarete, alkohol, umjetne zaslađivače i gazirane napitke.

- Ne trebaju se izgladnjivati, već jesti barem četiri obroka na dan – tri glavna i jednu užinu. Odnos težine i visine prije trudnoće može bitno utjecati na dane poslije začeća i zdravstveno stanje. Također, kilaža prije trudnoće utjecat će na bebinu težinu pri rođenju - rekla je Vujičić.

Studije su pokazale da pothranjene žene češće rađaju sitniju djecu iako se one tijekom trudnoće nadebljaju kao i druge žene. S druge strane, pretile žene su pod većim rizikom da tijekom trudnoće razviju dijabetes ili visok krvni tlak. Zato, kad počnete razmišljati o bebi, trebate početi razmišljati i o pravilnoj prehrani.

Prave namirnice

Nutricionistica izdvaja grupe namirnica koje su vrlo važne za buduće mame.

- U prehranu treba uvrstiti žitarice od cijelog zrna. I dosta povrća. Gledajte da bude svježe i neprskano. S voćem treba biti umjeren. Ne treba jesti, na primjer, kilogram voća dnevno. Najbolje je jesti voće s malo šećera, borovnice, maline, kupine, jabuke… Za užinu dva puta tjedno možete naparaviti 'smoothie' od voća i povrća - savjetuje Jasna Vujičić.

Kaže da su i mliječni proizvodi dobrodošli – kiselo mlijeko, grčki jogurt, mladi sir.

- Od mesa se preporučaju piletina i puretina, junetina i masnija riba kao što je losos, skuša jer je bogata omega tri masnim kiselinama. One su veoma važne u trudnoći, posebno za moždani i neurološki razvoj fetusa - priča nutricionista Jasna Vujičić.

Folna kiselina

Svakoj ženi u reproduktivnim godinama dnevno treba oko 0,4 g folne kiseline, tj. vitamina B9.

- Folna kiselina smanjuje rizik od mnogih bolesti kod beba, i onih vrlo ozbiljnih kao što su paraliza i mentalna zaostalost. Folna kiselina je najdragocenija u prvih 28 dana od začeća, a problem je što mnoge žene u tim prvim danima i ne znaju da su trudne. Zato je vrlo važno uzimati folnu kiselnu i prije i poslije začeća. Ima je u tamno zelenom povrću, šparogama, brokuli, citrusnom voću, grahu, grašku, leći, kelju, sjemenkama i orasima, cvjetači. Ipak, od dodataka prehrani ništa ne uzimajte na svoju ruku - savjetuje Vujičić.

Željezo

Mnoge žene imaju male zalihe željeza zbog menstruacija, ali i zbog prehrane koja nije bogata ovim mineralom. Povećanje razine željeza u krvi pomoći će budućim mamama jer će tako osigurati ono što će tijekom trudnoće biti potrebno bebi.

Dobar izvor željeza su govedina, grah, leća i druge mahunarke. Špinat i dugo lisnato povrće sadrži dosta željeza, kao i sjemenke, žitarice (pir i zob), suho voće, orašasti plodovi i cikla.

Kalcij

Vrlo važan dio pripreme za trudnoću je i unos dovoljno kalcija. Baš o tome ovisi hoće li nam kosti biti jake i kad zatrudnimo ili možemo imati problema jer će se tada naše zalihe ovog minerala značajno smanjiti budući da beba uzima ono što joj treba.

- Kad buduća mama nema dovoljno kalcija, beba ga uzima iz kostiju, što kod majke kasnije može izazvati osteoporozu. Preporučena doza kalcija za žene je jedan gram, što je oko tri šalice nekog mliječnog proizvoda na dan - zaključuje nutricionistica Jasna Vujičić i ističe da je najbolje da se, prije nego što odlučite bilo što mijenjati u svojoj prehrani, posavjetujete sa stručnjakom.

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Dosta se govori o prehrani za vrijeme trudnoće, ali i žene koje tek planiraju bebu trebaju brinuti o onome što jedu. Nutricionistica Jasna Vujičić je za srpski portal Zadovoljna izdvojila najvažnije savjete za buduće majke.

Prije svega, one bi, naravno, trebale odbaciti cigarete, alkohol, umjetne zaslađivače i gazirane napitke.

- Ne trebaju se izgladnjivati, već jesti barem četiri obroka na dan – tri glavna i jednu užinu. Odnos težine i visine prije trudnoće može bitno utjecati na dane poslije začeća i zdravstveno stanje. Također, kilaža prije trudnoće utjecat će na bebinu težinu pri rođenju - rekla je Vujičić.

Studije su pokazale da pothranjene žene češće rađaju sitniju djecu iako se one tijekom trudnoće nadebljaju kao i druge žene. S druge strane, pretile žene su pod većim rizikom da tijekom trudnoće razviju dijabetes ili visok krvni tlak. Zato, kad počnete razmišljati o bebi, trebate početi razmišljati i o pravilnoj prehrani.

Prave namirnice

Nutricionistica izdvaja grupe namirnica koje su vrlo važne za buduće mame.

- U prehranu treba uvrstiti žitarice od cijelog zrna. I dosta povrća. Gledajte da bude svježe i neprskano. S voćem treba biti umjeren. Ne treba jesti, na primjer, kilogram voća dnevno. Najbolje je jesti voće s malo šećera, borovnice, maline, kupine, jabuke… Za užinu dva puta tjedno možete naparaviti 'smoothie' od voća i povrća - savjetuje Jasna Vujičić.

Kaže da su i mliječni proizvodi dobrodošli – kiselo mlijeko, grčki jogurt, mladi sir.

- Od mesa se preporučaju piletina i puretina, junetina i masnija riba kao što je losos, skuša jer je bogata omega tri masnim kiselinama. One su veoma važne u trudnoći, posebno za moždani i neurološki razvoj fetusa - priča nutricionista Jasna Vujičić.

Folna kiselina

Svakoj ženi u reproduktivnim godinama dnevno treba oko 0,4 g folne kiseline, tj. vitamina B9.

- Folna kiselina smanjuje rizik od mnogih bolesti kod beba, i onih vrlo ozbiljnih kao što su paraliza i mentalna zaostalost. Folna kiselina je najdragocenija u prvih 28 dana od začeća, a problem je što mnoge žene u tim prvim danima i ne znaju da su trudne. Zato je vrlo važno uzimati folnu kiselnu i prije i poslije začeća. Ima je u tamno zelenom povrću, šparogama, brokuli, citrusnom voću, grahu, grašku, leći, kelju, sjemenkama i orasima, cvjetači. Ipak, od dodataka prehrani ništa ne uzimajte na svoju ruku - savjetuje Vujičić.

Željezo

Mnoge žene imaju male zalihe željeza zbog menstruacija, ali i zbog prehrane koja nije bogata ovim mineralom. Povećanje razine željeza u krvi pomoći će budućim mamama jer će tako osigurati ono što će tijekom trudnoće biti potrebno bebi.

Dobar izvor željeza su govedina, grah, leća i druge mahunarke. Špinat i dugo lisnato povrće sadrži dosta željeza, kao i sjemenke, žitarice (pir i zob), suho voće, orašasti plodovi i cikla.

Kalcij

Vrlo važan dio pripreme za trudnoću je i unos dovoljno kalcija. Baš o tome ovisi hoće li nam kosti biti jake i kad zatrudnimo ili možemo imati problema jer će se tada naše zalihe ovog minerala značajno smanjiti budući da beba uzima ono što joj treba.

- Kad buduća mama nema dovoljno kalcija, beba ga uzima iz kostiju, što kod majke kasnije može izazvati osteoporozu. Preporučena doza kalcija za žene je jedan gram, što je oko tri šalice nekog mliječnog proizvoda na dan - zaključuje nutricionistica Jasna Vujičić i ističe da je najbolje da se, prije nego što odlučite bilo što mijenjati u svojoj prehrani, posavjetujete sa stručnjakom.

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Hendrik Schmidt/AFP
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StoryEditorOCM
ZdravljePREHRANA U TRUDNOĆI

Nutricionistica otkrila što trebaju jesti buduće mame: ni s voćem ne treba pretjerivati, mliječni proizvodi su dobrodošli, suplemente ne uzimajte na svoju ruku...

Piše M.P.
23. prosinca 2021. - 15:09
20406412
PREMIUM
Hendrik Schmidt/AFP

Dosta se govori o prehrani za vrijeme trudnoće, ali i žene koje tek planiraju bebu trebaju brinuti o onome što jedu. Nutricionistica Jasna Vujičić je za srpski portal Zadovoljna izdvojila najvažnije savjete za buduće majke.

Prije svega, one bi, naravno, trebale odbaciti cigarete, alkohol, umjetne zaslađivače i gazirane napitke.

- Ne trebaju se izgladnjivati, već jesti barem četiri obroka na dan – tri glavna i jednu užinu. Odnos težine i visine prije trudnoće može bitno utjecati na dane poslije začeća i zdravstveno stanje. Također, kilaža prije trudnoće utjecat će na bebinu težinu pri rođenju - rekla je Vujičić.

Studije su pokazale da pothranjene žene češće rađaju sitniju djecu iako se one tijekom trudnoće nadebljaju kao i druge žene. S druge strane, pretile žen...

#ZDRAVA PREHRANA#TRUDNOĆA#DODACI PREHRANI#MAMA I BEBA
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12. svibanj 2024 01:44