MELHORES ALIMENTOS PARA COMER DURANTE A GRÁVIDA
Uma alimentação adequada durante a gravidez é muito importante para reduzir os riscos à saúde tanto da mãe quanto da criança. Quais são os melhores alimentos para comer durante a gravidez? Leia este artigo para descobri-los.
Nutrição durante a gravidez
A qualidade da nutrição materna durante a gravidez é um dos fatores que pode afetar significativamente a saúde da mãe e do feto.
É, portanto, adequado ficar atento à alimentação da futura mamãe, até todo o período em que a criança será amamentada.
A nutrição durante a gravidez deve ter características específicas, que foram estudadas por nutricionistas e ginecologistas de acordo com as reais necessidades fisiológicas ditadas pela condição da gravidez. No entanto, os conselhos e orientações devem ser personalizados, porque cada mulher grávida é diferente e tem requisitos nutricionais a respeitar.
Por isso, podemos ver quais são os melhores alimentos para comer durante a gravidez em geral.
Melhores alimentos para comer durante a gravidez
Durante a gravidez, o corpo da mulher “fornece” nutrientes importantes que são úteis ao feto. Estas são vitaminas, incluindo vitamina B e ácido fólico, minerais incluindo cálcio e ferro, ácidos graxos e açúcares.
Para poder manter o equilíbrio da própria contribuição dessas substâncias sem ficar em déficit, a futura mamãe deve escolher alimentos específicos.
Os melhores alimentos para comer durante a gravidez são:
Carboidratos. Eles não podem faltar e devem ser consumidos mais durante a gravidez. Devem estar presentes em todas as refeições na forma de pão, massa, arroz, tostas ou biscoitos, cereais matinais, cereais em saladas e sopas (painço, cevada, trigo sarraceno, milho, etc.), legumes (sim, também contêm carboidratos , além de proteínas), batatas.
Frutas frescas da estação, também perfeitas como lanche ou na forma de sucos ou centrífugas.
Os vegetais devem estar presentes em todas as refeições. Nestes alimentos, especialmente vegetais de folhas verdes, couves, tomates crus, pimentos, existe uma elevada quantidade de vitamina C (contida também em muitas frutas incluindo citrinos, kiwis, morangos, etc.), essencial para a absorção de ferro de não ferro. -origem animal.
Fruta seca . É um excelente lanche, principalmente na fase avançada da gravidez, quando o apetite aumenta. Fornece proteínas, gorduras “boas”, fibras para combater a tendência à constipação comum nesta fase. Os frutos secos devem ser consumidos em pequenas porções todos os dias, preferencialmente ao pequeno-almoço ou no início do dia, por exemplo no lanche a meio da manhã, em combinação com fruta fresca.
Além dos melhores alimentos para comer durante a gravidez, também é importante entender quais alimentos evitar durante a gravidez.
Continue lendo.
Alimentos a evitar durante a gravidez
Na gravidez, alguns alimentos podem ser prejudiciais à mãe e ao feto.
- As bebidas alcoólicas são totalmente proibidas. O motivo é fácil de entender: o feto não consegue metabolizar o álcool, pois ainda não possui fígado e enzimas, portanto essa substância permanece em seu corpo, intoxicando-o.
- Café e bebidas que contenham substâncias psicoestimulantes devem ser evitados ou consumidos ocasionalmente,
- Proteínas cruas: frutos do mar, carne e peixe, ovos crus, leite cru. Todos esses alimentos devem ser consumidos após o cozimento para evitar riscos de infecções como toxoplasmose, salmonelose e listeriose;
- Legumes e frutas não lavados. Se, por exemplo, você quiser comer uma salada mista rica, é bom lavar todos os vegetais.
Você achou interessante este artigo sobre os melhores alimentos para comer durante a gravidez e aqueles que deve evitar? Compartilhe com todas as futuras mamães que você conhece!
Lembre-se: se quiser mais informações nutricionais, entre em contato com nossos nutricionistas experientes .
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