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備孕期間要如何搭配營養(yǎng)呢？

出處：網絡收集 日期：2025-03-04 13:38:09 編輯：秩名

營養(yǎng)是維護健康、防病治病的物質基礎。備孕期間更要加強營養(yǎng)的供給和補充，我們都知道人類的所需的七大營養(yǎng)素包括碳水化合物、蛋白質、脂肪、維生素、礦物質、纖維和水，

那么在孕前要如何搭配營養(yǎng)呢？

 
一、實現(xiàn)標準體重。
 
育齡婦女若體重過低，營養(yǎng)狀況欠佳，易分娩低體重兒；體重過高則易導致自身發(fā)生某些妊娠并發(fā)癥，如先兆子癇等妊娠期高血壓疾病、妊娠期糖尿病等，且能導致超常體重兒的出生。
 
二、 合理安排飲食。
 
體重正常者應保持健康的飲食習慣，克服挑食、偏食等。體重過高者應在膳食營養(yǎng)素平衡的基礎上減少每日攝入的總熱量。原則是低熱量，低脂肪，適宜優(yōu)質蛋白（如魚、雞蛋、豆制品、瘦肉、牛奶等），以減少脂肪（如肥肉、內臟、蛋黃、堅果、植物油等）為主。要注重主食與副食平衡搭配。小米、燕麥、高粱、玉米等雜糧中的礦物質營養(yǎng)豐富，人體不能合成，只能靠從外界攝取，因此不能只吃菜、肉，而忽視主食。體重過低者應糾正厭食、挑食、偏食習慣，減少零食；保證每天膳食營養(yǎng)素的攝取，增加碳水化合物、優(yōu)質蛋白、新鮮蔬菜水果等，脂肪按需要量攝入，不宜過多；禁煙酒及成癮藥物。
 
三、糾正營養(yǎng)失衡。
 
孕媽媽營養(yǎng)失衡會使胎兒發(fā)育所需的某些營養(yǎng)素短缺或過多，對優(yōu)生不利。所以孕媽媽在孕前應當對自己的營養(yǎng)狀況做全面了解，必要時也可向營養(yǎng)師咨詢，有目的地調整飲食，積極儲存平時體內含量偏低的營養(yǎng)素。
 
四、養(yǎng)成健康的進食習慣。
 
每餐細嚼慢咽，延長進食時間，避免暴飲暴食，七八分飽即可，不宜過飽，在飲食中加強營養(yǎng)，尤其是蛋白質、礦物質以及維生素的攝入。正餐之外，還要多吃各種水果，按進食計劃把每餐食品計劃好。

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