媽媽育兒網(wǎng)
當(dāng)前位置: 主頁 > 懷孕 > 懷孕周期 > 母嬰視界科普：孕媽整個孕期的營養(yǎng)補充知多少？

要點提示：孕媽在整個孕期的營養(yǎng)，是需要維持媽媽及胎兒發(fā)育的營養(yǎng)來源，如果營養(yǎng)攝入不足，就會導(dǎo)致胎兒遲緩、低體重出生、腦發(fā)育受損，先天性畸形等風(fēng)險增加。 母嬰視界根據(jù)孕媽媽孕周
胎兒圖

孕媽在整個孕期的營養(yǎng)，是需要維持媽媽及胎兒發(fā)育的營養(yǎng)來源，如果營養(yǎng)攝入不足，就會導(dǎo)致胎兒遲緩、低體重出生、腦發(fā)育受損，先天性畸形等風(fēng)險增加。

母嬰視界根據(jù)孕媽媽孕周的生理發(fā)育特征，可以將孕期分為三個時期：孕早期（0-12周）、孕中期（13-28周）、孕晚期（28周-40周）。

母嬰視界就具體帶孕媽看看每個時期的關(guān)鍵營養(yǎng)補充。

孕早期：滿足孕期對葉酸的需求葉酸對于整個孕期來說，都很重要，孕婦缺乏葉酸可能會引起巨幼細(xì)胞性貧血，甚至導(dǎo)致神經(jīng)受損。為了保證孕婦對葉酸的需求，可以每天攝入富含葉酸的食物：如動物肝、蛋類、綠葉蔬菜，水果及堅果類?！吨袊用裆攀持改希?022）》建議備孕女性應(yīng)從準(zhǔn)備懷孕前3個月開始每天補充600ug葉酸，并持續(xù)整個孕期。早孕反應(yīng)和碳水化合物的攝入孕早期多數(shù)媽媽可能會出現(xiàn)早孕反應(yīng)，如果懷孕前期無明顯早孕反應(yīng)的可以繼續(xù)保持孕前平衡膳食。孕吐較明顯或食欲不佳的孕婦，可根據(jù)個人好選擇口感清淡、容易消化的食物，特別是富含碳水化合物的谷薯類食物。如果孕吐已經(jīng)嚴(yán)重影響到了日常進(jìn)食，為保證腦組織對葡萄糖的需求，每天至少保證130g的碳水化合物，進(jìn)食少或孕吐嚴(yán)重時，可以迅速補充身體所需碳水化合物。同時，多吃蔬菜，水果等堿性食物。

孕中期：整個孕中期，對于蛋白質(zhì)、脂肪、碳水的攝入量對比孕早期都有所增加。每天的蛋白質(zhì)需要量在逐步增加，對比起孕早期，每天需要增加15g，推薦攝入量為70g。適當(dāng)增加奶、魚、禽、蛋、瘦肉的攝入。建議孕中期魚類可以選擇深海類：如三文魚、鱸魚、沙丁魚等富含DHA的食物，豐富的魚類攝入對胎兒的腦視力功能發(fā)育有益，建議一周攝入2-3次。整個孕期來說，都要注重鐵的補充。孕中期許多孕媽媽可能會出現(xiàn)貧血癥狀。所以鐵是孕中期非常關(guān)鍵的營養(yǎng)素。孕中期鐵的攝入量建議為24mg/d；可每周攝入1-2次動物血、動物肝臟或紅肉。同時補充維生素C，可以促進(jìn)鐵的吸收，提高機體抵抗力。碘作為甲狀腺合成所必需的微量元素，對胚胎發(fā)育起著極其重要的作用。孕中期碘的攝入量比非孕期增加1倍，推薦攝入量為230ug/d?？擅恐軘z入1-2次富含碘的海產(chǎn)品食物，海帶（鮮100g）或紫菜（干2.5g）或貝類（30g）均可提供豐富的碘。

孕晚期：孕晚期由于孕激素刺激減弱了腸道肌肉張力，胎兒入盆后直腸造成腸胃蠕動變慢，可能會造成便秘的情況發(fā)生。在孕晚期，建議可以多增加粗纖維蔬菜、水果，以及粗雜糧類食物；同時可以攝入油脂類食物，核桃油、花生仁等，可以幫助腸道潤滑，防止大便干結(jié)難以排出。在行動方便的情況下，保持適當(dāng)散步走動，有助于腸道蠕動。孕晚期胎兒體內(nèi)組織，器官迅速增長，腦細(xì)胞分裂增殖加快，同時孕婦子宮增大，乳腺發(fā)育增快，對蛋白質(zhì)、能量以及維生素和礦物質(zhì)的需求明顯增加，推薦攝入量為蛋白質(zhì)70g/d，鈣800mg/d，鐵29mg/d。

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