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孕前營養(yǎng)補(bǔ)充知識(shí) 白領(lǐng)的你需要補(bǔ)什么

出處：網(wǎng)絡(luò)收集 日期：2025-03-05 16:24:55 編輯：胖虎愛撩妹
　　如果你下定決心要備孕到底，那么從備孕開始到生產(chǎn)，都要補(bǔ)充葉酸。葉酸真的可以稱得上是一種“聰明營養(yǎng)素”了。它是一種廣泛存在于綠葉蔬菜中的B族維生素，因?yàn)樽钤缡菑娜~子中提取而得名。下面是孕前營養(yǎng)介紹，來看看吧!
 
　　孕前營養(yǎng)一 葉酸
 
　　如果你下定決心要備孕到底，那么從備孕開始到生產(chǎn)，都要補(bǔ)充葉酸。
 
　　葉酸真的可以稱得上是一種“聰明營養(yǎng)素”了。它是一種廣泛存在于綠葉蔬菜中的B族維生素，因?yàn)樽钤缡菑娜~子中提取而得名。研究發(fā)現(xiàn)，葉酸對(duì)孕婦尤其重要，如果在懷孕頭3個(gè)月內(nèi)缺乏葉酸，可引起胎兒神經(jīng)管發(fā)育缺陷，而導(dǎo)致畸形。所以，準(zhǔn)備懷孕的白領(lǐng)女性，可在備孕的時(shí)候就要開始每天服用400微克葉酸。提前準(zhǔn)備還是有用的。
 
　　食物來源：富含葉酸的食物除綠葉蔬菜外，還有肝、腎、堅(jiān)果、胡蘿卜、蛋黃、杏、南瓜、豆類、全麥面粉等。
 
　　溫馨提示：葉酸容易被紫外線破壞，因此，新鮮蔬菜在室溫下貯藏2-3天，其葉酸量就會(huì)損失50%-70&;食物中50%-95%的葉酸在烹調(diào)時(shí)會(huì)被破壞。
 
　　孕前營養(yǎng)二 維生素B6
 
　　維生素B6是人體脂肪和糖代謝的必需物質(zhì)，女性的雌激素代謝也需要維生素B6，它對(duì)防治某些婦科病也大有益處。
 
　　許多女性服用避孕藥后會(huì)導(dǎo)致情緒悲觀、脾氣急躁、自感乏力等，每日補(bǔ)充60毫克維生素B6就可以緩緩解癥狀;還有些婦女患有經(jīng)前緊張綜合征， 表現(xiàn)為月經(jīng)前眼瞼、手足浮腫、失眠、健忘，每日吃50-100毫克維生素B6后癥狀可完全緩解。
 
　　食物來源：富含維生素B6的食物有金槍魚、瘦牛排、雞胸肉、香蕉、花生等。
 
　　孕前營養(yǎng)三 維生素C
 
　　維生素C對(duì)于增強(qiáng)備孕女性體質(zhì)有著至關(guān)重要的作用。維生素C有助于提高免疫力，可以預(yù)防癌癥、心臟病、中風(fēng)，保護(hù)牙齒和牙齦等。另外，堅(jiān)持按時(shí)服用維生素 C還可以使皮膚黑色素沉著減少，從而減少黑斑和雀斑，讓皮膚白皙。建議備孕的白領(lǐng)媽媽每天攝入130毫克的維生素C。
 
　　食物來源：富含維生素C的食物有花菜、青辣椒、橙子、葡萄汁、西紅柿等，可以說，在所有的蔬菜、水果中，維生素C含量都不少。
 
　　溫馨提示：維生素C也極易被破壞，所以蔬菜水果應(yīng)該即購即食，儲(chǔ)存的時(shí)間不宜太久。如果要儲(chǔ)存，可用紙袋或多孔的塑料袋套好，放在冰箱保鮮或者置放于陰涼處。
 
　　留住食物中維C的方法：
 
　　1、在洗菜時(shí)，速度要快，要先洗后切，這樣可以減少營養(yǎng)成分的流失。
 
　　2、在烹調(diào)時(shí)應(yīng)該快燒，少加或者不加水;不要為了保持菜葉翠綠的顏色加蘇打，這樣更容易破壞維生素C?；蛘叽蠹铱梢韵扔?0℃的熱水燙過后再烹調(diào)，這樣可以避免菜葉變黑，且減少維生素C的流失。
 
　　3、食用水果盡可能帶皮一起吃，剝開的水果也應(yīng)該盡快食用。在榨果汁的時(shí)候，可以加入少許鹽，這樣可以降低維生素C被破壞的速度。
 
　　孕前營養(yǎng)四 維生素E
 
　　維生素E又叫生育酚，它可以增加卵巢的功能，有增強(qiáng)孕酮的作用，是名符其實(shí)的有孕力的營養(yǎng)素。維生素E不僅能幫助女性提高孕力，同時(shí)也能夠促進(jìn)精子的生成和增強(qiáng)其活力，所以，備孕爸媽都少不了補(bǔ)充維生素E。對(duì)于白領(lǐng)備孕女性，建議每日吸收14毫克的維生素E。其實(shí)維生素E就在我們的周圍。譬如葵花籽就富含維E，你只要炒菜時(shí)弄兩勺葵花籽油，基本上也就能滿足身體對(duì)維生素E的日均需求了。
 
　　食物來源：富含維生素E的主要是堅(jiān)果類食物，如花生、核桃、芝麻以及瘦肉、乳類、蛋類、麥芽等。
 
　　溫馨提示：維生素E容易溶于脂肪溶劑，對(duì)于熱和酸反應(yīng)穩(wěn)定，但是對(duì)堿就不那么淡定了，因?yàn)閴A會(huì)慢慢氧化破壞維生素E。懷孕后的準(zhǔn)媽媽也應(yīng)該注意補(bǔ)充維生素E，因?yàn)樗€有安胎保健的作用。
　　孕前營養(yǎng)五 鈣
 
　　鈣享有“生命元素”之稱，特別是20歲以后的女性，更需要補(bǔ)充。因?yàn)?0后，骨質(zhì)密度即開始緩慢減少，30歲后減速逐漸加快，易導(dǎo)致骨質(zhì)疏松癥等骨病。此外，缺鈣也是易讓女性更快衰老。我國營養(yǎng)學(xué)會(huì)推薦的鈣供給量是成年人每天800毫克，懷孕媽媽剛每天需要1000毫克的鈣了。
 
　　食物來源：奶和奶制品中鈣含量豐富而且吸收率也很高。蝦皮、芝麻醬、大豆及其制品是鈣的良好來源，深綠色蔬菜像蘿卜纓、芹菜葉等含鈣量也比較多。小魚干和大骨湯也是鈣質(zhì)的來源。當(dāng)然，還有一種最方便的補(bǔ)鈣方式：曬太陽。
 
　　溫馨提示：遇到不同性質(zhì)的食物，鈣也會(huì)有不同的反應(yīng)。一方面，谷類食物和菠菜、莧菜、竹筍等蔬菜容易和鈣質(zhì)發(fā)生反應(yīng)，變成一種不為人體吸收的物質(zhì)。膳食中纖維素過高也會(huì)降低鈣的吸收率;過量的蛋白質(zhì)和脂肪則會(huì)促進(jìn)鈣質(zhì)的排泄，造成鈣質(zhì)的流失。另一方面，膳食中的維生素D、蔬菜水果中的維生素C、牛奶中的乳糖、膳食中鈣磷比例適宜(鈣：磷=1：1)等因素也能促進(jìn)鈣的吸收。
 
　　孕前營養(yǎng)六 鐵
 
　　在我國，育齡女性患缺鐵性貧血的幾率為20%，占了相當(dāng)高的比例，所以補(bǔ)鐵成了備孕白領(lǐng)的一個(gè)重要的任務(wù)。鐵是人體的造血元素，而女性月經(jīng)偏偏又會(huì)讓鐵流失，故補(bǔ)鐵量應(yīng)大于男性。女性鐵每日攝入量建議為20毫克。堅(jiān)持補(bǔ)鐵不僅對(duì)于緩解缺鐵性貧血有一定的作用，還能讓女性保持紅潤的臉色哦。
 
　　食物來源：含鐵最豐富、也最好吸收的是豬肝、豬血、鴨血，豆制品、芝麻、蘑菇、木耳、海帶、紫菜、桂圓等也含有較多的鐵。另外，食用加鐵的強(qiáng)化醬油也有很好的補(bǔ)鐵效果。
 
　　溫馨提示：魚和肉除了自身所含的鐵比較容易被人體吸收之外，還有助于植物性食品中鐵的吸收。維生素C能夠增加鐵在腸道內(nèi)的吸收。如果你是素食者，那么吃谷類和綠色蔬菜時(shí)更加要搭配富含維生素C的食物，以增強(qiáng)鐵的吸收。
 
　　孕前營養(yǎng)七 鋅
 
　　鋅是人體新陳代謝不可缺少的酶的重要組成部分。缺乏鋅可影響生殖系統(tǒng)功能，導(dǎo)致女性閉經(jīng)，男性無精與少精，還可影響生長發(fā)育，致使身體矮小，故孕前應(yīng)多吃含鋅的食物。同時(shí)，鋅還可以幫助孕媽增強(qiáng)抵抗力，強(qiáng)化體質(zhì)。建議每日的鋅攝取量是12毫克。
 
　　食物來源：牡蠣、海帶、大豆、扁豆、麥芽、黑芝麻、南瓜子、瘦肉等。此外，富含卵磷脂、?；撬峒岸喾N維生素、微量元素的食物，如蛋黃、葵花子、大豆、沙丁魚、甜杏仁、胡桃及新鮮蔬菜、水果對(duì)胎兒的發(fā)育也起 一定的作用，也應(yīng)該注意攝取。
 
　　溫馨提示：谷類中的植酸會(huì)影響人體對(duì)鋅的吸收，精白米和精白面粉含鋅量很少，因此，食物建議不要加工的得太精細(xì)了。
 
　　孕前營養(yǎng)八 鎂
 
　　鎂是維持人體生命活動(dòng)的必需元素，具有調(diào)節(jié)神經(jīng)和肌肉活動(dòng)、增強(qiáng)耐久力的神奇功能。另外，它也是高血壓、高膽固醇、高血糖的“克星”，它還有助于防治中風(fēng)、冠心病和糖尿病。備孕女性每日攝入量建議為320毫克。青豆、黃豆、綠豆、玉米、面粉、麥芽、蘑菇、茴香、菠菜、黃瓜、柿子等含鎂較多，常吃有益于女性健康。
 
　　食物來源：食補(bǔ)顧名思義就是通過食物來補(bǔ)充缺乏的鎂。多吃那些富含鎂的食物，比如谷物類：如小米、玉米、蕎麥面、高粱面，燕麥，通心粉，烤馬鈴薯;豆類：如黃豆、黑豆、蠶豆、豌豆、豇豆、豆腐;蔬菜類：如冬菜、莧菜、辣椒、蘑菇這;水果類：如楊桃、桂圓、核桃仁;其他如蝦米、花生、芝麻，海產(chǎn)品等。
 
　　溫馨提示：雖然飲食中有很多的食物富含鎂，但在運(yùn)動(dòng)后和高溫條件下，汗液會(huì)丟失體內(nèi)的鎂，使血清鎂明顯下降，所以，這時(shí)鎂的需要量較一般情況下多。值得注意的是，當(dāng)鈣、磷、維生素D及蛋白質(zhì)的攝入量增加時(shí)，則鎂的需要量也隨著增加。

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