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أساسيات التغذية الصحية للحامل

شبكة الاعلام العراقي ـ عمكاباد

يعتمد نمو الجنين على التغذية التي تحصل عليها الأم، لذلك على الحامل تناول الأطعمة اللازمة لتلبية احتياجات الطفل، والتأكد من الحصول على المواد الغذائية الصحيحة طوال الـ 9 أشهر.

الوزن.

تفيد التوصيات الطبية بضرورة ضبط زيادة الوزن أثناء الحمل حسب جسم الأم، فإذا كانت الحامل نحيفة قبل الحمل قد يزداد وزنها ما بين 12 و20 كجم خلال فترة الحمل. وإذا كان وزنها منضبطاً قد يزداد وزنها بين 10 و13 كجم، وإذا كان وزنها أزيد من المعدل الصحي قبل الحمل عليها أن تتحكم في زيادة الوزن بحيث تكون بين 6 و9 كجم.

المعدل المتوقع لزيادة وزن الحمل بين كجم و2.5 خلال الأشهر الـ 3 الأولى. وحوال 5 كجم خلال الثلث الثاني من الحمل، ثم 6 كجم أو أكثر حسب طبيعة وزن الأم قبل الحمل كما هو مبين في الفقرة السابقة.

الكربوهيدرات والبروتين والدهون.

تحتاج الأم 350 سعرة حرارية إضافية يومياً خلال الثلث الأول من الحمل، و500 سعرة حرارية إضافية يومياً خلال الثلث الثاني من الحمل، ويُنصح بأن تمثل الكربوهيدرات نسبة 50 إلى 65 بالمائة من مجموع السعرات الحرارية التي يتم تناولها.

أما كمية البروتين اللازمة للحامل فهي بواقع غرام لكل كجم من وزن الأم. ويمكن تقدير الكمية بمتوسط 71 غراما من البروتين كل يوم. على أن تحصل الحامل على نسبة 20 إلى 35 بالمائة من السعرات الحرارية عن طريق الدهون.

الفيتامينات والمعادن.

تلعب الفيتامينات والمعادن دوراً هاماً في نمو الجنين وتطوّره. إذا كنت تشعرين بنقص في بعض المغذيات على مراجعة الطبية في هذا الشأن، خاصة أن كثيراً من النساء تعانين من نقص الحديد. تحتاج الحامل 27 ملغ من الحديد يومياً، ويساعد فيتامين سي على امتصاص الجسم لهذا المعدن الهام، إذا تناولت مكمّل الحديد يمكنك شرب عصير برتقال طبيعي معه.

حمض الفوليك عنصر هام يحمي الجنين من تشوهات الأنبوب العصبي، تحتاج منه الحامل 600 ميكروغرام يومياً، وهي جرعة تتوفر في فيتامينات الحمل. كذلك يسهم فيتامين أ في منع العيوب الخلقية.

تحتاج الحامل ما بين 1000 و1300 ملغ من الكالسيوم يومياً، لذلك من الهام تناول منتجات الألبان كالحليب والجبن واللبن الزبادي.

السلامة الغذائية.

من الهام أن تراعي الأم الحامل الوقاية من الأمراض المنقولة عبر الأغذية. عليك الابتعاد عن أي أطعمة قد تكون ملوثة بالليستريا، وهي البكتريا التي تؤدي إلى وفاة الجنين أو الولادة المبكرة.

من الأطعمة التي يجب تجنبها الجبن الطرية والفيتا، واللحوم الباردة، والبيض النيئ، والأسماك القشرية كالروبيان (القريدس أو الجمبري) والأسماك الغنية بالزئبق مثل المكاريل وأبوسيف، والعصير والحليب غير المبستر.

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