Dab tsi yuav tsum suav nrog hauv kev noj zaub mov thaum cev xeeb tub?

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Obstetrician-gynecologist teb.

Cov lus nug no tau xa los ntawm peb cov neeg nyeem. Koj tseem tuaj yeem nug koj cov lus nug rau Lifehacker - yog tias nws nthuav, peb yuav teb tiag tiag.

Dab tsi yog qhov tshwj xeeb tshaj yog cov khoom noj khoom haus thaum cev xeeb tub? Tsis qhia npe.

Khoom noj khoom haus

Ua ntej tshaj plaws, zaub mov yuav tsum sib npaug thiab sib txawv. Qhov no yog cov zaub mov pom zoo los ntawm British Nutrition Foundation British Pregnancy Nutrition Foundation.

Txiv hmab txiv ntoo thiab zaub

Noj 2-3 servings ntawm txiv hmab txiv ntoo thiab 3-4 servings ntawm zaub ib hnub twg. Tab sis koj yuav tsum tsis txhob noj ib qos yaj ywm: zaub mov yuav tsum muaj ntau yam. Ib qho kev pabcuam yog kwv yees li 220 g ntawm zaub. Rau nws, cov txiv hmab txiv ntoo nruab nrab yog suav. Nws tuaj yeem hloov tau 1/2 khob txiv hmab txiv ntoo, 120 g kua txiv hmab txiv ntoo tshiab, lossis 1/4 khob txiv hmab txiv ntoo qhuav.

Cereal qoob loo

Ib qho kev pab yog 1 daim ntawm qhob cij, ib nrab ib khob ntawm cov nplej siav los yog wholemeal pasta. Npaj kom noj tsawg kawg peb zaug ib hnub.

Cov khoom noj mis nyuj

Ib qho kev pabcuam yog ib khob ntawm cov mis nyuj muaj roj, yogurt, tsev cheese, lossis 30 grams cheese. Xaiv qhov twg koj nyiam tshaj plaws thiab noj 2-3 noj ib hnub.

Cov khoom noj protein

Rau cov protein, siv legumes, lentils, ceev, nqaij, ntses, nqaij qaib, los yog qe. Noj ob servings ntawm ib qho ntawm cov saum toj no ib hnub twg. Qhov loj ntawm ib qho kev pabcuam yog 150-200 g.

Tab sis ua ntej ntawm tag nrho cov, nws yog tsim nyog noj nqaij thiab ntses. Vim hais tias, piv txwv li, koj tsis tuaj yeem tau hlau los ntawm taum: nws muaj nyob rau hauv cov nqaij liab. Thiab ntses yog qhov zoo ntawm cov roj omega-3 zoo. Txhawm rau kom lawv ua tiav, nws txaus noj 1-2 servings ib lub lim tiam. Qhov loj ntawm ib feem yuav tsum yog tsawg kawg yog qhov loj ntawm xib teg ntawm koj txhais tes.

Txawm li cas los xij, nws yog qhov zoo dua tsis txhob noj qee cov ntses, Cov lus qhia txog Kev Noj Ntses vim tias muaj cov mercury hauv nws. Sim zam Atlantic mackerel thiab bigeye tuna, thiab ceev faj nrog cov carp loj.

Cov tshuaj ntxiv

Tsis yog tag nrho cov as-ham tuaj yeem tau txais los ntawm kev noj haus, yog li cov poj niam cev xeeb tub yuav tsum tau noj cov tshuaj hauv qab no cais.

Folic acid

Nws yog cov vitamin tseem ceeb tshaj plaws thaum cev xeeb tub. Kev tshawb fawb qhia tau hais tias siv folic acid los tiv thaiv spina bifida thiab lwm yam neural tube defects uas 400 mcg ntawm folic acid ib hnub twg yuav tiv thaiv neural tube defects nyob rau hauv tus me nyuam.

Yog lawm, cov vitamin no muaj nyob hauv cov tshuaj ntsuab tshiab, taum, qe, beets, avocados, txiv tsawb, txiv kab ntxwv, thiab nqaij nyug siab. Tab sis koj yuav tsum sim ua kom tau txais tus nqi txhua hnub nkaus xwb los ntawm cov khoom noj. Piv txwv li, hauv ib lub txiv kab ntxwv me me, Folate ib leeg muaj 29 mcg ntawm folic acid, uas tsuas yog 7% ntawm tus nqi txhua hnub. Yog li ntawd, nws yog qhov zoo tshaj plaws los noj cov tshuaj no hauv cov ntsiav tshuaj ntawm koob tshuaj 400 mcg (los yog 0.4 mg) ib hnub ib zaug.

Ntxiv mus, cov vitamin no yuav tsum tau noj 2-3 lub hlis ua ntej kev xeeb tub. Lub raj neural yog tsim los ntawm 5-6 lub lis piam ntawm cev xeeb tub, thiab qhov no tsuas yog 1-2 lub lis piam ntawm kev coj khaub ncaws qeeb. LEEJ TWG feem ntau pom zoo kom muaj hlau thiab folic acid rau cov poj niam uas muaj hnub nyoog me nyuam: lawv lub luag haujlwm txhawb kev noj qab haus huv ntawm leej niam thiab menyuam yaus rau txhua tus poj niam uas muaj hnub nyoog laus zuj zus kom haus folic acid tas li, vim tias 40% ntawm cev xeeb tub tshwm sim tsis tau npaj.

Iodine

Raws li WHO cov tshuaj iodine thaum cev xeeb tub, qhov tsis txaus iodine hnyav thaum cev xeeb tub tuaj yeem ua rau hypothyroidism hauv leej niam thiab tus menyuam hauv plab. Nws kuj cuam tshuam nrog congenital malformations, txo qis hauv kev txawj ntse thiab tsim cov goiter hauv niam thiab fetus. Thiab txij li Russia yog ib cheeb tsam uas tsis txaus hauv Ntiaj Teb Cov qhab nia ntawm iodine khoom noj khoom haus hauv 2019 rau iodine, tom qab ntawd, ua raws li WHO cov lus pom zoo, cov poj niam cev xeeb tub yuav tsum noj 250 mcg ntawm potassium iodide ib hnub.

Vitamin D

Peb feem ntau tau txais vitamin D los ntawm lub hnub, tab sis yog hais tias nws yog feem ntau pos huab nyob rau hauv koj cheeb tsam los yog koj tsis tshua mus sab nraum, ces thaum lub sij hawm cev xeeb tub nws yuav tsum tau noj nyob rau hauv ib tug prophylactic cev xeeb tub - Ministry of Health ntawm Lavxias teb sab Federation ntawm ib koob tshuaj tsis muaj. ntau tshaj 400 IU ib hnub twg. Los yog tau txais kev sim los txiav txim siab koj qib vitamin D thiab coj nws raws li qhov tshwm sim.