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備孕女性營(yíng)養(yǎng)準(zhǔn)備的必要性 備孕營(yíng)養(yǎng)準(zhǔn)備的三大要點(diǎn)

出處：媽媽育兒網(wǎng) 日期：2021-09-10 19:41:57 編輯：森林
備孕是指育齡女性有計(jì)劃地懷孕并對(duì)優(yōu)孕進(jìn)行必要的前期準(zhǔn)備,是優(yōu)孕與優(yōu)生優(yōu)育的重要前提。備孕女性的營(yíng)養(yǎng)狀況直接關(guān)系著孕育和哺育新生命的質(zhì)量,并對(duì)女性及其下一代的健康產(chǎn)生長(zhǎng)期影響。為保證成功妊娠、提高生育質(zhì)量、預(yù)防不良妊娠結(jié)局,夫妻雙方都應(yīng)做好充分的孕前準(zhǔn)備。那么，備孕期間的營(yíng)養(yǎng)有什么需要注意的呢？
備孕女性營(yíng)養(yǎng)準(zhǔn)備的必要性 備孕營(yíng)養(yǎng)準(zhǔn)備的三大要點(diǎn)
健康的身體狀況、合理膳食、均衡營(yíng)養(yǎng)是孕育新生命必需的物質(zhì)基礎(chǔ)。準(zhǔn)備懷孕的女性應(yīng)接受健康體檢及膳食和生活方式指導(dǎo)使健康與營(yíng)養(yǎng)狀況盡可能達(dá)到最佳后再懷孕。健康體檢應(yīng)特別關(guān)注感染性疾病(如牙周病)以及血紅蛋白、血漿葉酸、尿碘等反映營(yíng)養(yǎng)狀況的檢測(cè),目的是避免相關(guān)炎癥及營(yíng)養(yǎng)素缺乏對(duì)受孕成功和妊娠結(jié)局的不良影響。
 
營(yíng)養(yǎng)準(zhǔn)備的三大要點(diǎn)
備孕女性膳食在一般人群膳食基礎(chǔ)上需要關(guān)注以下三點(diǎn)：
 
·調(diào)整孕前體重至適宜水平。
·常吃含鐵豐富的食物,選用碘鹽,孕前3個(gè)月開始補(bǔ)充葉酸。
·禁煙酒,保持健康生活方式。
 
孕前體重與新生兒出生體重、嬰兒死亡率以及孕期并發(fā)癥等不良妊娠結(jié)局有密切關(guān)系。肥胖或低體重的育齡女性是發(fā)生不良妊娠結(jié)局的高危人群,備孕女性宜通過平衡膳食和適量運(yùn)動(dòng)來調(diào)整體重,使BMI達(dá)到18.5~23.9千克平方米范圍。
備孕女性營(yíng)養(yǎng)準(zhǔn)備的必要性 備孕營(yíng)養(yǎng)準(zhǔn)備的三大要點(diǎn)
育齡女性是鐵缺乏和缺鐵性貧血患病率較高的人群,懷孕前如果缺鐵,可導(dǎo)致早產(chǎn)胎兒生長(zhǎng)受限、新生兒低出生體重以及妊娠期缺鐵性貧血。因此,備孕女性應(yīng)經(jīng)常攝入含鐵豐富、利用率高的動(dòng)物性食物,鐵缺乏或缺鐵性貧血者應(yīng)糾正貧血后再懷孕。碘是合成甲狀腺激素不可缺少的微量元素,為避免孕期碘缺乏對(duì)胎兒智力和體格發(fā)育產(chǎn)生的不良影響,備孕女性除選用碘鹽外,還應(yīng)每周攝入1次富含碘的海產(chǎn)品。葉酸缺乏可影響胚胎細(xì)胞增殖、分化,增加神經(jīng)管畸形及流產(chǎn)的風(fēng)險(xiǎn),備孕女性應(yīng)從準(zhǔn)備懷孕前3個(gè)月開始每天補(bǔ)充400微克葉酸,并持續(xù)整個(gè)孕期。
 
良好的身體狀況和營(yíng)養(yǎng)是成功孕育新生命最重要的條件,而良好的身體狀況和營(yíng)養(yǎng)要通過健康生活方式來維持。均衡的營(yíng)養(yǎng)有規(guī)律的運(yùn)動(dòng)和鍛煉、充足的睡眠、愉悅的心情等,均有利于健康的孕育。計(jì)劃懷孕的女性如果有健康和營(yíng)養(yǎng)問題,應(yīng)積極治療相關(guān)疾病(如牙周病),糾正可能存在的營(yíng)養(yǎng)缺乏,保持良好的衛(wèi)生習(xí)慣。此外,吸煙、飲酒會(huì)影響精子和卵子質(zhì)量及受精卵著床與胚胎發(fā)育,在懷孕前6個(gè)月夫妻雙方均應(yīng)停止吸煙、飲酒,并遠(yuǎn)離吸煙環(huán)境。
 
1、調(diào)整體重到適宜水平
肥胖或低體重備孕女性應(yīng)調(diào)整體重,使BMi達(dá)到18.5~23.9千克/平方米范圍,并維持適宜體重,在最佳的生理狀態(tài)下孕育新生命。
 
(1)低體重(BMi<18.5千克/平方米)的備孕女性,可通過適當(dāng)增加食物量和規(guī)律運(yùn)動(dòng)來增加體重,每天可有1~2次的加餐,如每天增加牛奶200毫升,或糧谷、畜肉類50克,或蛋類、魚類75克。
 
(2)肥胖(BMI≥28.0千克/平方米)的備孕女性,應(yīng)改變不良飲食習(xí)慣,減慢進(jìn)食速度,避免過量進(jìn)食,減少高能量、高脂肪、高糖食物的攝入,多選擇低GI(血糖生成指數(shù))、富含膳食纖維、營(yíng)養(yǎng)素密度高的食物。同時(shí),應(yīng)增加運(yùn)動(dòng),推薦每天30~90分鐘中等強(qiáng)度的運(yùn)動(dòng)。
 
2.多吃含鐵、碘豐富的食物
備孕期保證平衡膳食是充足營(yíng)養(yǎng)的基礎(chǔ)鐵、碘對(duì)身體非常重要,應(yīng)該引起足夠重視。
 
(1)鐵:動(dòng)物血、肝臟及紅肉中鐵含量及鐵的吸收率均較高,一日三餐中應(yīng)該有瘦畜肉50~100克,每周1次動(dòng)物血或畜禽肝臟25~50克。在攝入富含鐵的畜肉或動(dòng)物血和肝臟時(shí),應(yīng)同時(shí)攝人含維生素C較多的蔬菜和水果,以提高膳食鐵的吸收與利用。富含鐵和維生素C的菜肴推薦:
 
豬肝炒柿子椒(豬肝50克,柿子椒150克),含鐵12.5毫克,維生素C118毫克。
 
鴨血炒韭菜(鴨血50克,韭菜100克),含鐵16.8毫克,維生素C24毫克。
 
水煮羊肉片(羊肉50克,豌豆苗100克油菜100克,辣椒25克),含鐵7.6毫克,維生素C118毫克。
備孕女性營(yíng)養(yǎng)準(zhǔn)備的必要性 備孕營(yíng)養(yǎng)準(zhǔn)備的三大要點(diǎn)
(2)碘:依據(jù)我國(guó)現(xiàn)行食鹽強(qiáng)化碘量25毫克/千克、碘的烹調(diào)損失率20%、每日食鹽攝入量按6克計(jì)算,攝入碘約120微克,便幾乎達(dá)到成人推薦量?？紤]到孕期對(duì)碘的需要增加、碘缺乏對(duì)胎兒的嚴(yán)重危害、孕早期妊娠反應(yīng)影響碘攝人,以及碘鹽在烹調(diào)等環(huán)節(jié)可能的碘損失,建議備孕婦女除規(guī)律食用碘鹽外,每周再攝入1次富含碘的食物,如海帶、紫菜、貽貝(淡菜)等,以增加一定量的碘儲(chǔ)備含碘豐富的菜肴推薦：
 
海帶燉豆腐(鮮海帶100克,含碘114微克;豆腐200克,含碘15.4微克)。
 
紫菜蛋花湯(紫菜5克,含碘212微克雞蛋25克,含碘6.8微克)。
 
貽貝(淡菜)炒洋蔥(貽貝100克,含碘346微克;洋蔥100克,含碘1.2微克)
 
上述菜肴的含碘量分別加上每天由碘鹽獲得的120微克碘,碘攝入量為250~470微克,既能滿足備孕婦女對(duì)碘的需要,也在安全范圍內(nèi)。
 
3.健康生活,做好孕育新生命的準(zhǔn)備
夫妻雙方應(yīng)共同為受孕進(jìn)行充分的營(yíng)養(yǎng)、身體和心理準(zhǔn)備：
 
①懷孕前6個(gè)月夫妻雙方戒煙、禁酒,并遠(yuǎn)離吸煙環(huán)境,避免煙草及酒精對(duì)胚胎的危害;
 
②夫妻雙方要遵循平衡膳食原則,攝入充足的營(yíng)養(yǎng)素和能量,糾正可能的營(yíng)養(yǎng)缺乏和不良飲食習(xí)慣;
 
③保持良好的衛(wèi)生習(xí)慣,避免感染和炎癥;
 
④有條件時(shí)進(jìn)行全身健康體檢,積極治療相關(guān)炎癥疾病(如牙周病),避免帶病懷孕;
 
⑤保證每天至少30分鐘中等強(qiáng)度的運(yùn)動(dòng);⑥規(guī)律生活,避免熬夜,保證充足睡眠,保持愉悅心情,準(zhǔn)備孕育新生命。
備孕女性營(yíng)養(yǎng)準(zhǔn)備的必要性 備孕營(yíng)養(yǎng)準(zhǔn)備的三大要點(diǎn)
今天的知識(shí)點(diǎn)就先給大家介紹到這里了，女性備孕期間的營(yíng)養(yǎng)準(zhǔn)備是十分有必要性，關(guān)注媽媽育兒網(wǎng)，每天了解多一些備孕知識(shí)，希望能幫到大家。

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