בנות יקרות ,
נושא התזונה והעליה במשקל מעסיקים אותנו לא מעט בחיי היום יום ובפרט בהיריון , מה יהיה איתי איך אני אראה בהיריון , איך אני ארד במשקל אחרי הלידה , איך אשמור על בריאותי ובריאות העובר שכל הזמן בא לי לאכול ? עכשיו אני צריכה לאכול בשביל שניים ועוד תהיות ומחשבות בנושא .
אז קודם כל אנחנו לא צריכות לאכול עבור שניים אך בהחלט יש צורך ורצון לאכול יותר . המטרה היא לאכול ארוחות מסודרות ולכלול בתוכן כמה שיותר מזונות המכילים ברזל , סידן , חלבונים וויטמינים נוספים , וכמובן לשתות הרבה הרבה מים הן בתקופת ההיריון והן בתקופת ההנקה .
בטבלה הבאה ישנה רשימה מפורטת של מזונות, והערכים התזונתיים שלהם ניתן להרכיב מגוון רחב של מנות ולא להשתעמם ועדיין לשמור על תזונה נכונה ובריאה .
תפריטים לדוגמא: |
||
מזונות עתירי ברזל |
כבד בקר / עוף / מנת בקר / הודו בגריל טחינה ומוצרי שומשום / אגוזי פקאן, קוקוס, סלטים עם כרפס ופטרוזיליה / אפונת גינה / קטניות. |
|
מזונות עשירים בחלבונים |
בשרים, גבינות למיניהן, חלב, קטניות, ביצים. |
קבוצת הבשר: עשירים בברזל ובויטמין B בהריון – חמש מנות לפחות בשבוע בהנקה – שש מנות לפחות בשבוע ¨ ביצה אחת ¨ 30 גר" בשר בקר ¨ 30 גר" בשר עוף או הודו ללא עצמות ¨ גר" סרדינים ¨ 50 גר" כבד עוף או בקר ¨ 50 גר" דגים טריים או קפואים ¨ פרוסת נקניק ¨ חצי כוס אפונה ירוקה מבושלת ¨ 2/3 כוס עדשים / שעועית לבנה מבושלת שתי כפות חמאת בוטנים |
מזונות עשירים בסידן |
מוצרי חלב חומוס טחינה כרוב |
קבוצת החלב: לבחור שלוש מנות מהרשימה – ¨ כוס חלב מלא או רזה ¨ כוס אשל או לבן ¨ 2 כפות גבינה לבנה או קוטג' ¨ פרוסת גבינה צהובה ¨ 2 כפות גבינה לבנה |
מזונות עשירים בויטמין C |
רוב הפירות בעיקר הדרים (אשכולית / תפוזים) תות שדה / מלון / עגבניות תפוחי אדמה / בטטות תרד / לפת / כרובית |
הפירות והירקות, עשירים בויטמינים A ו- C, מינרלים ותאית (חשובה לפעילות מעיים תקינה) |
מזונות עשירים בויטמין A |
ירקות ירוקים וצהובים / ברוקולי / גזר / חסה / עלי כרפס תרד / קישואים / דלעת / בטטות / תפו"א מלון / משמשים |
|
מזונות עשירים בויטמין B |
קבוצת הלחם והדגנים קבוצה זו מספקת קלוריות בעיקר, ובנוסף ויטמין B |
מומלץ: 5-6 מנות בשבוע: חצי כוס אורז מבושל שליש כוס פטריות / מקרונים / ספגטי מבושל לחמניה בינונית / פרוסת לחם לבן או שחור / מצה 100 גר" תפו"א מבושל / שתי כפות תירס |
בסך הכל –
עליה של: 10 עד 15 ק"ג נחשבת לנורמלית בתקופת ההריון
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