อาหารคนท้อง อาหารสำหรับหญิงมีครรภ์ อาหารบำรุงครรภ์ - ฟันน้ำนม

อาหารคนท้อง อาหารสำหรับหญิงมีครรภ์

อาหารคนท้อง ฟันน้ำนม

อาหารคนท้อง อาหารสำหรับหญิงมีครรภ์

      การบำรุงครรภ์ เริ่มต้นที่การรับประทานอาหารที่มีประโยชน์ครบทั้ง 5 หมู่ในปริมาณที่เพิ่มขึ้น ได้แก่ โปรตีน คาร์โบไฮเดรต วิตามิน เกลือแร่ และไขมัน ฯลฯ เพื่อสารอาหารเหล่านั้นถูกส่งไปยังทารก ทำให้เกิดการเจริญเติบโตของอวัยวะลูกน้อย นอกจากนี้ กรดโฟลิก ก็มีความสำคัญ เพราะช่วยสร้างเซลล์สมองของทารก ซึ่งการสร้างเซลล์สมองจะเริ่มตั้งแต่คุณแม่ตั้งครรภ์ในช่วงระยะแรก และอาจเป็นช่วงที่คุณแม่ยังไม่รู้ตัวว่าตั้งครรภ์ ดังนั้นคุณแม่ควรเตรียมตัวตั้งแต่ระยะก่อนตั้งครรภ์ เพื่อให้ร่างกายได้รับสารอาหารอย่างครบถ้วน 

      นอกจากการรับประทานอาหารแล้ว คุณแม่ควรดูแลตัวเอง เช่น พักผ่อนให้เพียงพอ ออกกำลังกายอย่างสม่ำเสมอ เพื่อให้มดลูกแข็งแรง เตรียมพร้อมสำหรับการฝังตัวของไข่ และที่สำคัญที่สุดคือ การมีสุขภาพจิตที่ดี จะส่งผลทำให้ลดโอกาสการแท้งลูกได้อีกด้วย

      อาหารคนท้อง แบ่งเป็น 3 ระยะ คือ

ระยะที่ 1 คือ ระยะ 3 เดือนแรกของการตั้งครรภ์

      ในช่วง 3 เดือนแรกคุณแม่มักมีอาการแพ้ท้อง ทำให้คุณแม่มือใหม่รับประทานอาหารได้น้อย น้ำหนักตัวลด ส่งผลให้ทารกได้รับสารอาหารไม่เพียงพอ อาจทำให้เกิดการแท้งลูก เนื่องจากมดลูกไม่แข็งแรง หรือคลอดก่อนกำหนด ดังนั้นเพื่อป้องกันปัญหาดังกล่าว คุณแม่ควรเตรียมตัวตั้งแต่ก่อนตั้งครรภ์ โดยเลือกรับประทานอาหารที่มีประโยชน์และครบถ้วน ซึ่งคุณแม่ไม่ควรกังวลมากเกินไปว่า ลูกน้อยจะได้รับสารอาหารเพียงพอหรือไม่ เพราะในระยะนี้ทารกยังไม่ต้องการสารอาหารมากนัก แต่ควรได้รับให้ครบถ้วนก็พอแล้ว ในระยะนี้คุณแม่ควรควบคุมน้ำหนักตัวด้วย คือ ไม่ควรมากเกินไปหรือน้อยเกินไป

ระยะที่ 2  คือ เดือนที่ 4 – 6 ของการตั้งครรภ์

      ในระยะนี้ คือ เริ่มตั้งแต่สัปดาห์ที่ 12 – 24 ของการตั้งครรภ์ ทารกมีความต้องการสารอาหารเพิ่มมากขึ้น โดยเฉพาะวิตามินและเกลือแร่ ดังนั้นคุณแม่จึงควรรับประทานอาหารให้ครบทั้ง 5 หมู่ในแต่ละวัน ในระยะนี้คุณแม่ควรดื่มนมอย่างน้อยวันละ 2 แก้ว และคุณแม่ควรมีน้ำหนักตัวเพิ่มขึ้นประมาณ 5 – 8 กิโลกรัม

ระะยะที่ 3 คือ เดือนที่ 7 – 9 ของการตั้งครรภ์

      ในระยะนี้ คือ เริ่มตั้งแต่สัปดาห์ที่ 25 – 40 ของการตั้งครรภ์ ทารกมีความต้องการสารอาหารมากที่สุด โดยเฉพาะโปรตีนคาร์โบไฮเดรต และไขมัน ดังนั้นคุณแม่จึงควรรับประทานอาหารพวกเนื้อสัตว์ แป้ง น้ำตาล ไขมัน และไข่เพิ่มมากขึ้น ซึ่งคุณแม่ควรดื่มนมอย่างน้อยวันละ 3 แก้ว โดยอาจจะแบ่งการดื่มนมเป็นมื้อละ 1 แก้วให้ครบ 3 มื้อ 

อ่านเรื่องอื่นเพิ่มเติมคลิกที่นี่

เรียบเรียงข้อมูลโดย…ฟันน้ำนมดอทคอม (ไม่อนุญาตให้คัดลอกเนื้อหาในทุกส่วน)

เอกสารอ้างอิง :

1. นริศรา วิเศษพงศา. คู่มือคุณแม่มือใหม่. พิมพ์ครั้งแรก. กรุงเทพฯ : นานาสำนักพิมพ์, 2555. หน้า 30 – 38.

2. รวบรวมเนื้อหาจากเว็บไซต์ต่างๆ

ที่มาของภาพประกอบ : 

1. https://static.pexels.com/photos/2215/food-salad-healthy-vegetables.jpg

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