

آشنایی با ویتامینها، مکملهای سلامت و تغذیه مادر در دوران بارداری
در دوران بارداری ، رعایت رژیم غذایی سالم شامل انواع ویتامینها و مواد معدنی ضروری است. دقت کنید که از قبل و در دوران بارداری باید حتما از مکملهای فولیک اسید استفاده کنید تا از نقص لوله عصبی جنین پیشگیری شود. در ادامه مطلب، به سایر ویتامینها و مواد معدنی مورد نیاز در دوران بارداری اشاره کردهایم. همچنین در توضیح هر ماده مغذی، لیستی از مواد غذایی مناسب برای دریافت آن را ارائه کردهایم.
ویتامین A و بتاکاروتن
برای رشد دستگاههای مختلف جنین مانند چشم، ششها، استخوانها و دندانها مناسب است. به علاوه، این ویتامین به مقاومت بدن در برابر عفونتهای دوران بارداری کمک میکند.
منابع: جگر، شیر، تخممرغ، هویج، اسفناج، سبزیجات سبز و زرد، کلم بروکلی، سیبزمینی، کدو تنبل، میوههای زرد رنگ، طالبی.
ویتامین D
به جذب کلسیم و فسفر در بدن کمک میکند. همچنین در نمو مغز و دستگاه ایمنی جنین و پیشگیری از بیماریهای خود ایمنی مانند دیابت نوع ۱ و ام اس (MS) در سنین بعدی مؤثر بوده و از سوی دیگر کمبود این ویتامین در مادر باردار، خطر بروز فشار خون بالا و پره اکلامپسی را افزایش میدهد. از طرفی در تقویت استخوان و دندان نیز موثر است.
منابع: شیر، ماهی چرب، نور خورشید.
ویتامین E
به تولید گلبولهای قرمز، تقویت عضلات و رشد رگهای خونی جنین کمک میکند.
منابع: روغن گیاهی، جوانه گندم، آجیل، اسفناج، غلات فرآوری شده.
ویتامین C
نوعی آنتیاکسیدان است که از بافتها در برابر آسیب حفاظت کرده و به جذب آهن کمک میکند. ویتامین C موجب تقویت سیستم ایمنی بدن میشود.
منابع: مرکبات، فلفل دلمهای، لوبیا سبز، توتفرنگی، پاپایا، سیبزمینی، کلم بروکلی، گوجه فرنگی.
تیامین یا ویتامین B1
موجب افزایش سطح انرژی و رشد مغز جنین میشود.
منابع: غلات کامل، غلات فرآوری شده، جوانه گندم، تخم مرغ، برنج، ماکارونی، انواع توت، آجیل، حبوبات.
ریبوفلاوین یا ویتامین B2
به حفظ انرژی، تقویت بینایی و سلامتی پوست کمک میکند و خطر ابتلا به پره اکلامپسی را کاهش میدهد.
منابع: گوشت، مرغ، ماهی، لبنیات، غلات غنیشده، تخم مرغ.
نیاسین یا ویتامین B3
سلامتی پوست، اعصاب و گوارش را تقویت کرده و به هضم غذا کمک میکند.
منابع: غذاهای سرشار از پروتئین، غلات غنی شده، نان، گوشت، ماهی، شیر، تخم مرغ، بادام زمینی.
پیریدوکسین یا ویتامین B6
به ساخت گلبولهای قرمز و تکامل سیستم ایمنی جنین کمک میکند. همچنین این ویتامین در بهبود و کاهش حالت تهوع و استفراغ در دوران بارداری مؤثر است.
منابع: مرغ، ماهی، جگر، تخم مرغ، سویا، هویج، کلم، طالبی، نخود فرنگی، اسفناج، جوانه گندم، دانه آفتابگردان، موز، لوبیا، کلم بروکلی، برنج قهوهای، جو، سبوس، بادام زمینی، گردو.
ویتامین B12
در سنتز DNA نقش مهمی ایفا میکند. همچنین از نقص لوله عصبی (NTDs) جلوگیری میکند. به علاوه، به بهبود انرژی، خلق و خو و کاهش استرس مادر در دوران بارداری کمک میکند.
منابع: صدف، ماهی، گوشت گاو، جگر، تخم مرغ، لبنیات، مرغ.
کلسیم
به استخوانسازی جنین، سلامت دندانها، عملکرد عضلات و اعصاب نوزاد کمک میکند و تأثیرات مثبتی بر وزن کودک هنگام تولد دارد.
منابع: ماست، شیر، پنیر چدار، شیر سویا و دیگر غذاهای غنی شده با کلسیم، سبزیجات با برگ سبز تیره، کنسرو ماهی با استخوان.
آهن
ضمن کمک به تولید هموگلوبین از کمخونی، کمبود وزن نوزاد هنگام تولد، زایمان زودرس و خونریزی زیاد هنگام زایمان جلوگیری میکند.
منابع: گوشت گاو، لوبیا خشک، اسفناج، میوههای خشک، جوانه گندم، جو دو سر یا غلات غنی شده با آهن.
زینک
به تولید انسولین و آنزیمها کمک میکند. به علاوه در افزایش ضریب هوشی، قدرت ادراک و یادگیری و رشد نوزاد مؤثر است.
منابع: گوشت قرمز، مرغ، لوبیا، آجیل، غلات کامل، غلات غنی شده، فرآوردههای لبنی.
مکملهای روغن ماهی
روغن ماهی سرشار از اسیدهای چرب امگا ۳ است. امگا ۳ برای رشد نورولوژیکی و بینایی نوزاد ضروری است. در دوران بارداری جنین برای رشد سیستم عصبی، امگا ۳ را از مادر دریافت میکند. بنابراین زنان در دوران بارداری دچار کمبود امگا ۳ میشوند. به همین دلیل باید امگا ۳ مورد نیاز را از طریق مصرف مواد غذایی و مکملهای روغن ماهی دریافت کنند. در هنگام شیردهی نیز بخشی از امگا ۳ صرف تولید شیر مادر میشود.
کمبود امگا ۳ با خطر افزایش افسردگی در مادر همراه است. توجه کنید که امگا ۳ به طور طبیعی در بدن تولید نمیشود. بنابراین باید آن را از طریق مصرف مکمل یا مواد غذایی مانند ماهیهای چرب دریافت کرد.
برای کسب اطلاعات بیشتر در رابطه با مکمل روغن ماهی امگا۳ روی لینک زیر کلیک کنید. همچنین می توانید برای ارتباط با ما روی لینک تماس با ما کلیک کنید.
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