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Cẩm nang bà bầu

Bà bầu và 9 loại thực phẩm không thể thiếu

Thức ăn bà bầu ăn trong thai kì có thể làm cho em bé khỏe mạnh hơn và giúp bà bầu không bị quá béo trong thời kì mang thai. Hãy kết hợp 9 loại thực phẩm sau trong các bữa ăn.

 

 

 

 

 

 

 

 

Cá hồi

Đây là nguồn cung cấp DHA tốt nhất. Axit béo omega-3 giúp não bộ và hệ thần kinh của bé phát triển. Các nghiên cứu cũng chỉ ra rằng bà bầu ăn nhiều cá thì não bộ của thai nhi càng phát triển. Mặc dù cá hồi có ít hàm lượng thủy ngân nhưng ăn cá hàng ngày có thể làm tích tụ một lượng lớn trong cơ thể nên chỉ nên ăn đến 360 gam mỗi tuần.

 

Măng tây

Măng tây giàu axit folic (chỉ gan bò và ngũ cốc là có hàm lượng cao hơn). Những thức ăn này giúp chống lại dị tật thai nhi như tật nứt đốt sống. Măng tây có nhiều nhất vào mùa xuân.

 

Trứng

Colin, vitamin B giúp thai nhi phát triển não bộ và trí nhớ nên bà bầu cần cung cấp đầy đủ. Một trong những thức ăn giầu colin nhất là trứng. Colin nằm trong lòng đỏ trứng. Tuy nhiên, bạn nên ăn trứng ở mức độ vừa phải thôi, ví dụ như một quả trứng/ngày hay 3 lòng trắng trứng + 1 lòng đỏ trứng.

 

Sữa chua

Sản phẩm từ sữa này cung cấp kẽm, một khoáng chất cần thiết cho sự phát triển mô. Kẽm giúp tạo ra những “viên gạch” để xây nên “con đường gene” của bé, còn gọi là DNA. Sữa chua cũng giàu calcium, giúp em bé phát triển xương và khỏe mạnh. Sữa chua còn cung cấp probiotic giúp dễ tiêu hóa và tăng khả năng miễn dịch của bé.

 

Pho mát làm từ sữa đã gạn kem

Protein giúp tái tạo lại tế bào khi cơ thể thay đổi. Trong thai kì, nhu cầu protein của cơ thể tăng từ 46 đến 71 gam/ngày. Pho mát làm từ sữa đã gạn kem là một nguồn cung nhanh chóng, lý tưởng (chứa 15 gam/cốc). Loại thức ăn này cũng cung cấp thêm calcium cho cơ thể.

 

Cam

Nếu bạn bị cảm lạnh hoặc cảm cúm khi mang bầu, bạn sẽ làm tăng khả năng bị những vấn đề liên quan đến thai kì như viêm phổi, viêm phế quản lên gấp 5 lần. Cam chứa lượng vitamin C cao, làm tăng sức đề kháng của cơ thể, chống lại nguy cơ bị ốm vặt.

 

Tỏi

Tỏi giúp bạn giảm nguy cơ bị tiền sản giật, hay còn gọi là chứng tăng huyết áp trong thai kì. Khoảng ¼ phụ nữ bị cao huyết áp sẽ dẫn đến chứng tiền sản giật trong thai kì. Và những người đã mắc bệnh này sẽ có nguy cơ bị bệnh tim gấp 2 lần sau này.

 

Quả hạnh

Loại hạt này chứa magie, chất xơ, vitamin E và protein. Các nghiên cứu gần đây đã chỉ ra rằng con của những bà mẹ ăn theo chế độ Địa Trung Hải, có chứa cả quả hạnh sẽ ít có nguy cơ bị hen suyễn và dị ứng.

 

Đậu đen

Đậu đen giàu kali, giúp kiểm soát được lưu lượng máu. Nó còn giàu chất xơ, giúp chống lại chứng táo bón (thường là do chất sắt trong quá trình bổ sung vitamin trước khi mang thai). Nếu bạn lo sợ về chứng đầy hơi thì cứ từ từ tăng dần khối lượng hấp thụ. Bắt đầu bằng ¼ bát mỗi bữa, sao cho ăn đủ 3 bát/tuần.

 

Một điểm cần lưu ý nữa trong thai kì là lượng máu sẽ tăng 50% và thận hoạt động không hiệu quả như trước. Thận yếu hơn có thể làm cho cơ thể không thải ra lượng nước thừa, sẽ dễ dẫn đến bệnh phù nề và sưng mắt cá chân. Uống đủ nước sẽ giúp chống lại hiện tượng bí tiểu, táo bón. Nên uống 2,3 lít hãy 10 cốc/ngày. Hãy uống theo các chỉ dẫn sau đây:

 

* Uống một cốc nước ngày khi bạn thức giấc. Uống một hoặc hai cốc mỗi bữa ăn.

 

* Uống nước ở nhiệt độ bạn thích nhất sẽ giúp bạn uống được nhiều hơn.

 

* Nếu bạn không thích uống nước trắng thì có thể uống nước hoa quả cho hợp khẩu vị.

 
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