สารอาหาร สำหรับคุณแม่ 6 ชนิดที่ควรรู้ ได้แก่ เหล็ก แคลเซียม สังกะสี ไอโอดีน

สารอาหาร สำหรับคุณแม่ 6 ชนิดที่ควรรู้

สารอาหาร

สารอาหาร สำหรับคุณแม่ 6 ชนิดที่ควรรู้ 

          สารอาหารสำหรับคุณแม่ มีด้วยกัน 6 ชนิด ได้แก่ เหล็ก แคลเซียม สังกะสี ไอโอดีน โคลีน โอเมก้า3 และ DHA เป็นสารอาหารที่สำคัญสำหรับคุณแม่ เพื่อลูกน้อยที่สมบูรณ์ แข็งแรง สารอาหารแต่ละชนิดมีคุณประโยชน์ ดังนี้

1. ธาตุเหล็ก (Fe) เป็นสารอาหารที่มีความสำคัญมากสำหรับคุณแม่ เนื่องจากธาตุเหล็ก มีส่วนช่วยในการสร้างเซลล์เม็ดเลือดแดง และช่วยให้ออกซิเจนไหลเวียนไปกับเซลล์เม็ดเลือดแดงได้ดี โดยทารกจะต้องการธาตุเหล็กในการสร้างเซลล์เม็ดเลือดแดง คุณแม่ควรเสริมรับประทานอาหารที่มีธาตุเหล็กสูง หรืออาหารเสริมที่มีธาตุเหล็กในช่วงตั้งครรภ์ตั้งแต่เดือนที่ 5 จนกระทั่งคลอด ซึ่งในช่วงเดือนที่ 7-9 คุณแม่ควรรับประทานธาตุเหล็กเพิ่มมากขึ้น นอกจากประโยชน์ดังที่กล่าวมาแล้ว ธาตุเหล็กยังช่วยในการสร้างฉนวนหุ้มใยประสาท ซึ่งมีผลต่อการทำงานของสมอง และพัฒนาการทางสติปัญญาของทารก หากคุณแม่ได้รับธาตุเหล็กไม่เพียงพอ จะทำให้เกิดโรคโลหิตจางทั้งแม่และลูก ทำให้คุณแม่เกิดอาการอ่อนเพลีย ไม่สบายตัว 

อาหารที่มีธาตุเหล็ก (Fe) สูง ได้แก่ เนื้อสัตว์ต่างๆ เช่น เนื้อหมู เนื้อวัว เนื้อปลา ตับ ไข่แดง งา ผลไม้แห้ง ซีเรียล ขึ้นฉ่าย ชะอม ใบกะเพรา ใบตำลึง ใบชะพลู (ควรรับประทานร่วมกับผักผลไม้ทีมีวิตามินซีสูง เพื่อทำให้การดูดซึมธาตุเหล็กได้ดีขึ้น)

สารอาหาร ฟันน้ำนม

2. แคลเซียม (Ca) เป็นสารอาหารที่สำคัญทั้งในระยะตั้งครรภ์ ระยะคลอด และระยะให้นมบุตร เนื่องจากเป็นสารอาหารที่ใช้ในการสร้างกระดูกและฟันของทารก รักษาความหนาแน่นของกระดูก ป้องกันการเกิดโรคกระดูกพรุนในแม่ ป้องกันภาวะความดันโลหิตสูง ลดการเกิดตะคริว หากคุณแม่ได้รับแคลเซียมไม่เพียงพอ จะทำให้ทารกดึงแคลเซียมในตัวแม่ไปใช้ ทำให้คุณแม่เกิดโรคฟันผุ โรคกระดูกพรุนได้ อีกทั้งอาจส่งผลกระทบต่อทารก หากทารกได้รับแคลเซียมไม่เพียงพอ เช่น กระดูกอ่อน โค้งงอ ดังนั้นคุณแม่ควรได้รับแคลเซียมเพิ่มขึ้นจากปกติเป็นวันละ 1000 มิลลิกรัม โดยการดื่มนมวันละ 1-2 แก้ว เพื่อให้การดูดซึมแคลเซียดีขึ้นควรรับประทานอาหารที่มีวิตามินดี (D) ร่วมด้วย

อาหารทีมีแคลเซียม (Ca) สูง ได้แก่ นมวัว นมถั่วเหลือง งา ปลากินทั้งกระดูก เช่น ปลาตัวเล็ก ปลาข้าวสาร สตรอเบอรี่ ถั่วเหลือง ถั่วแดง แกงเลียง(เนื่องจากมีกะปิ ซึ่งมีเคยเป็นส่วนประกอบ) ส้ม เต้าหู้ (ควรรับประทานร่วมกับอาหารที่มีวิตามินดีสูง เพื่อทำให้การดูดซึมแคลเซียมดียิ่งขึ้น)

3. สังกะสี (Zn) เป็นสารอาหารสำหรับคุณแม่ที่ช่วยในการผลิตสารพันธุกรรม (DNA และ RNA) ในทารก นอกจากนั้นยังช่วยในการดูดซึมวิตามินเอในระบบหมุนเวียนโลหิต

อาหารที่มีสังกะสี (Zn) สูง ได้แก่ ส้ม แตงกวา แครอท ฟักทอง กระหล่ำปลี ขิง ฯลฯ

4. ไอโอดีน (I) เป็นสารอาหารที่สำคัญสำหรับคุณแม่ตั้งแต่ไข่เริ่มปฏิสนธิกับอสุจิ เนื่องจากเป็นสารอาหารที่ใช้ในการสร้างสมองและระบบประสาทของทารกในครรภ์ ดังนั้นคุณแม่ควรได้รับไอโอดีนเพิ่มขึ้นตั้งแต่เริ่มตั้งครรภ์ เนื่องจากในระหว่างการตั้งครรภ์ คุณแม่มีโอกาสสูญเสียปริมาณไอโอดีนได้ทางการกรองของเสียของไต หากคุณแม่ได้รับไอโอดีนไม่เพียงพอจะส่งผลต่อทารก ได้แก่ ทารกมีร่างกายแคระแกรน เกิดความผิดปกติของระบบประสาท และถ้าหากคุณแม่ได้รับไอโอดีนในปริมาณที่มากเกินไป ก็ส่งผลเสียต่อทารกเช่นกัน คือ ไอโอดีนจะไปกดการทำงานของต่อมไทรอยด์ของทารกในครรภ์ จนเกิดเป็นโรคคอพอกได้

อาหารที่มีไอโอดีน (I) สูง ได้แก่ อาหารทะเลทุกชนิด เช่น กุ้ง หอย ปู ปลา สาหร่าย เกลือที่มีส่วนผสมของไอโอดีน

สารอาหาร ฟันน้ำนม

5. โคลีน (Choline) เป็นสารอาหารที่สำคัญสำหรับคุณแม่โดยจัดอยู่ในกลุ่มของวิตามินบี (ฺB) ช่วยในการสร้างสารที่ชื่อว่า อะซิติลโคลีน (Acetyl choline) ซึ่งเป็นสารสื่อประสาทในสมองที่ใช้ในการเก็บความทรงจำ นอกจากนั้นโคลีนยังเป็นส่วนประกอบของเยื่อหุ้มเซลล์สมอง กล้ามเนื้อ เยื่อหุ้มเซลล์ เซลล์ประสาท ไลโพโปรตีน ฯลฯ ดังนั้น หญิงตั้งครรภ์และคุณแม่ควรได้รับโคลีน (Choline) วันละ 450 มิลลิกรัม

อาหารที่มีโคลีน (Choline) สูง ได้แก่ เครื่องในสัตว์ (ตับ สมอง) ไข่แดง เนื้อปลา ถั่วเหลือง กะหล่ำปลี กระหล่ำดอก ถั่วลิสง จมูกข้าว ข้าวโอ๊ต 

6. โอเมก้า 3 (Omega-3) เป็นสารอาหารที่สำคัญชนิดหนึ่ง โอเมก้า 3 เป็นกรดไขมันที่จำเป็นต่อการพัฒนาสมองและระบบประสาทของทารก โอเมก้า 3 ประกอบด้วยสารที่มีชื่อว่า DHA ซึ่งมีความสำคัญต่อการพัฒนาสมองในด้านการเรียนรู้และความทรงจำ ซึ่งถ้าคุณแม่ได้รับสาร DHA ในระหว่างตั้งครรภ์ จะส่งผลทำให้ลูกน้อยมีความเฉลียวฉลาดเพิ่มมากขึ้น 

อาหารที่มีโอเมก้า 3 สูง ได้แก่ ปลาทะเลน้ำลึก เช่น ปลาแซลมอน ปลาทูน่า ปลาซาร์ดีน ปลาอินทรีย์ ฯลฯ สัตว์น้ำ เช่น กุ้ง ปลาดุก ปลาช่อน

อ่านเรื่องอื่นเพิ่มเติมคลิกที่นี่

เรียบเรียงข้อมูลโดย…ฟันน้ำนมดอทคอม (ไม่อนุญาตให้คัดลอกเนื้อหาในทุกส่วน)

เอกสารอ้างอิง :

1. นริศรา วิเศษพงศา. คู่มือคุณแม่มือใหม่. พิมพ์ครั้งแรก. กรุงเทพฯ : นานาสำนักพิมพ์, 2555. หน้า 40 – 45.

2. พิสินี คุณานนท์. Before คู่มือดูแลคุณแม่ก่อนคลอด. พิมพ์ครั้งแรก. กรุงเทพฯ : นานาสำนักพิมพ์, 2557. หน้า 105 – 119.

3. รวบรวมเนื้อหาจากเว็บไซต์ต่างๆ 

ที่มาของภาพประกอบ :

1. https://www.flickr.com/photos/jenumfamily/16947318656

2. https://pixabay.com/th/%E0%B8%98%E0%B8%B1%E0%B8%8D%E0%B8%9E%E0%B8%B7%E0%B8%8A-%E0%B9%80%E0%B8%AA%E0%B9%89%E0%B8%99%E0%B9%83%E0%B8%A2-%E0%B8%AD%E0%B8%B2%E0%B8%AB%E0%B8%B2%E0%B8%A3%E0%B9%80%E0%B8%8A%E0%B9%89%E0%B8%B2-%E0%B8%AA%E0%B9%89%E0%B8%A1%E0%B9%82%E0%B8%AD-1543189/

3. https://pixabay.com/th/%E0%B8%AD%E0%B8%B2%E0%B8%AB%E0%B8%B2%E0%B8%A3%E0%B8%97%E0%B8%B0%E0%B9%80%E0%B8%A5-%E0%B8%81%E0%B8%B8%E0%B9%89%E0%B8%87-%E0%B8%AD%E0%B8%B2%E0%B8%AB%E0%B8%B2%E0%B8%A3-%E0%B8%AB%E0%B9%89%E0%B8%AD%E0%B8%87%E0%B8%84%E0%B8%A3%E0%B8%B1%E0%B8%A7-1232389/

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