Mityba
Geležis nėštumo metu

Geležis nėštumo metu

Oficialių rekomendacijų padidinti mineralų kiekį maiste nėra. Besivystantis kūdikis viską, ko jam reikia, pasiima iš jūsų atsargų, o jūsų organizmas absorbuoja daugiau mineralų ir maisto, nei iki nėštumo.

Geležies absorbcija nuo 7-10 proc. padidėja net iki 30-40 proc. per trečią trimestrą, kad būtų patenkinti didesni jųdviejų poreikiai.

Tačiau pasirūpinti didesniu geležies suvartojimu tikrai rekomenduoju, nes ypač trečią trimestrą geležies poreikis nuo 18 mg per dieną išauga iki 25-27 mg.

Įtraukite į mitybą daug geležies turinčių produktų, tokių kaip pupelės, avinžirniai, lęšiai, špinatai, lapinės daržovės, bolivinė balanda, moliūgų sėklos, brokolis, slyvų sultys, grikiai, kiaušiniai, raudona mėsa.

Moliūgų sėklos

Moliūgų sėklos yra nuostabus geležies šaltinis. 30 g (saujoje) yra 20-30 proc. viso rekomenduojamo paros geležies kiekio. Šios sėklos taip pat yra vienas geriausių magnio šaltinių, o šio mineralo trūksta daugumai mūsų net ir nėštumo metu.

Bolivinė balanda

Vienoje stiklinėje bolivinės balandos yra apie 15-20 proc. jums reikiamo geležies kiekio. Be to tai yra Pukus baltymų šaltinis.

Kynva ir grikiai yra vieni iš nedaugelio augalinių produktų, turinčių pilną baltymą, t. y., visas amino rūgštis, reikalingas jūsų ir kūdikio ląstelių „statybai“.

Brokolis

Viename puodelyje brokolių yra apie 10 proc. rekomenduojamo geležies kiekio. Maža to, brokolyje esantis didelis vitamino C kiekis padeda įsisavinti jame esančią geležį.

Juodasis šokoladas!

30 g kokybiško juodojo šokolado yra apie 20 proc. geležies paros normos. Šokoladas turėtų būti ne mažiau 75 proc. kakavos ir jo poršinžjos dydis būtų 2-3 kvadratėliai.

Kiaušiniai

Viename kiaušinyje yra apie 1 mg geležies. Jame taip pat yra reikiamas spektras amino rūgščių ląstelių statybai. Pradėsite dieną nuo baltymų ir geležies turinčių pusryčių, sumaišę omletą su špinatais.

Vitaminas C

Kad išvengtumėte anemijos, taip pat būtina pasirūpinti ir didesniu vitamino C suvartojimu, nes šis būtinas geležies įsisavinimui.

Griebtis papildų geležies stokos profilaktikai nesiūlau. Neorganinę geležį mūsų organizmas įsisavina labai sunkiai, o būtent ji įeina į daugumą maisto papildų. Tačiau jei gydytojas nustatė geležies stoką, rinkitės papildus su geležies chelatu. Šios formos geležį organizmas įsisavina geriausiai.

Ačiū, kad dalinates

14 thoughts on “Geležis nėštumo metu

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