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Ti nn n nhng thc n no?

Trong sut thi k mang thai, b yu s tip nhn mi dng cht cn thit t bn tng trng v pht trin. V th, m bo bn v b lun lun khe mnh v pht trin tt trong giai on y hng khi ny, bn nht thit phi c ch n lnh mnh v cn bng. Mo hay c mt ch n ung lnh mnh Hy chn cc thc n thuc nhng nhm thc n khc nhau m bo ba n ca bn c cn bng Tham vn bc s ca bn v cc dng cht cn b sung nu bn lo lng mnh ang n thiu mt nhm thc phm no Mi ngy hy n 3 ba chnh v t 2-3 ba ph n nhiu tri cy, rau xanh, ng cc nguyn cm v u ht tng lng cht x hp th Ung nc thng xuyn, t nht 8 ly nc mi ngy B sung thm vo khu phn n nhng thc ung khc nh sa t bo, nc p tri cy ti v sp Mi tun n thm mt sut c nhiu du v mt sut c trng. Dng du thc vt nh du bp, -liu v hng dng nu n, nhng ch nn dng t thi Hn ch n thc n ch bin sn v bo qun lu v cc thc n ny thng cha nhiu mui Hy ung t hn 1 ly c ph mi ngy Hn ch n ngt, khoai ty chin, bnh nng, bnh bch quy, m, du v ng. Tt c cc th ny u cung cp thm ca-lo nhng gi tr dinh dng khng p ng cho nhu cu ca bn v b. Nu bn c thch g n ny th sau ny bn s kh ly li c vc dng trc khi c thai, v th ng tm n l bnh quy qu thng xuyn nh!... Cc thc n v ung nn trnh n ung lnh mnh khi mang thai c ngha l bn phi bit nn n g cng nh bit khng nn n g. Mt s thc n c th c hi cho b cng nh khin bn mc bnh, cho nn bn cn coi an ton thc phm l u tin hng u. Gi y khi mang bu, bn thc s nn trnh cc thc n di y: Trng sng hay trng lng o, hay cc thc n c lm t loi trng ny nh kem ti t lm, kem lnh v st mayonnaise, (u l nhng th c lm vi trng sng). Trng phi c nu chn k. Tht v c cha nu chn: khng c cn cht mu hng no trn (cho d bn vn thng thch n nh vy!). Tht hoc c sng nh sushi hay b bt-tt ti, c hi hoc hu hun khi

Sa, ph-mai hay sa chua khng tit trng Mt s loi gi (rau trn) cng c th cha kh nhiu vi khun Ph-mai mm nh ph-mai Php, ph-mai , hay ph-mai gn xanh (tuy nhin ph-mai dy hay ph-mai gn kem thng thng th khng sao, min l c dit khun. Bn hy kim tra nhn mc bit chc chn) Pa-t hoc gan: y l loi thc phm cha rt nhiu vitamin A c th gy hi cho b ca bn Mt s thc n ch bin sn nh x lch khoai ty hay x lch trn i khi c th cha nhiu vi khun Hy m bo cc thc n ch bin sn phi c hm nng k trc khi n Cn thn vi mn tht nng v tht nng thng c nng trc mt thi gian trc khi n C kim v c ng: Cc loi c ny c th cha hm lng thy ngn t nhin mc nguy hi, nh hng n h thn kinh ang pht trin ca b. V vy bn khng nn n khng c ng ng hp nhiu hn 4 hp loi va (140g/hp) hoc 2 lt c ti (khng qu 170g/lt cha nu) trong mt tun. u phng (lc): Ph n mang thai v cho con b c khuyn co nn trnh n u phng, nht l nu trong gia nh c tin s b cc bnh d ng nh hen, chm (eczema). ung c cn: Ung qu nhiu ru bia s gy ra nhiu vn cho bo thai, ngay c khi ung mt lng ru bia va phi cng c th nh hng n s pht trin tr no ca b. Cc dng cht quan trng trong thi k mang thai Mt s dng cht c vai tr c bit quan trng cho s pht trin ca thai nhi. tm hiu v tng dng cht ny, hy xem nhng thng tin di y. Axt Folic Axt Folic gip gim nguy c khim khuyt ng thn kinh, thai nhi. Thi im quan trng nht b sung axt Folic l khong vi thng trc khi bn th thai v trong ba thng u ca thai k (12 tun u). Trong sut thi k ny, bn cnh ch n ung lnh mnh v cn bng, bn cn cn ung b sung axt Folic. Bn cng cn a vo khu phn n ca mnh nhng thc n giu axt Folic nh rau xanh m (bng ci xanh, bp ci, u ht v u H Lan, v.v), v cc loi tri cy nh cam. St v vitamin C St l mt trong cc dng cht quan trng cho bn trong sut thi k mang thai. St rt cn thit cho vic tr thm xy trong hng cu ca bn v cho s pht trin tr no ca b. Nu lc ny bn thiu st, em b ca bn c th khng sao nhng bn s c nguy c b thiu mu, dn n mi mt, kit sc v ni chung l tn hi sc khe. Bc s sn khoa ca bn c th ngh bn b sung thm cht st. Nu bn khng ung

thm cht st th hy m bo l bn n nhiu thc n giu cht st nh tht , c, trng, tri cy sy, im tm vi ng cc nguyn cm, bnh m v cc loi rau xanh. St c hp th tt nht vo c th bn nu bn n cng vi cc loi rau qu giu vitamin C. V th, hy ung mt ly nc tri cy khi n bt ng cc hoc khai v bng tri cy ti trc khi n mn chnh. Cht bo Omega Hp th axt bo Omega 3 khi mang thai l iu quan trng, v cht ny gip cho h thn kinh ca b pht trin khe mnh cng nh gip cho bn khng b bnh tim. Ngoi ra, cc nghin cu cn cho thy cht bo Omega hp th khi c thai cn c th gip b ca bn thng minh hn! Cc loi c nhiu m nh c mi, c thu v c hi rt giu cht bo Omega 3 nhng bn khng nn dng qu 2 sut trong mt tun, v chng c th c thy ngn, n nhiu c th gy hi cho b. Ngun cht bo Omega 3 di do khc l cc loi ht nh ht b ng v ht hng dng. Bn cn khong hai mung (tha) canh mi ngy, hoc bn cng c th ung cht bo Omega b sung. Vitamin b sung trc khi sinh Bn c th chn ung b sung duy nht mt loi thuc a vitamin dnh cho ph n mun th thai hoc ang mang thai. N s cung cp cho bn lng dng cht cn bng cn thit mang thai khe mnh, bao gm c axt Folic v st. Tuy nhin hy m bo l bn chn ng loi dng cht b sung dnh cho ngi mun th thai hoc ang mang thai, ch khng phi loi thuc a vitamin thng thng, v loi thuc ny c th cha nhiu vitamin bn cn trnh khi mang thai. Cc vitamin cn trnh trong thi k mang thai Vitamin A Cc loi thc n nh pa-t v xc-xch gan rt giu cht st nhng cng cha hm lng vitamin A rt cao, c th gy hi cho b nu bn dng qu nhiu. Hy nhn vo y bit cc thc n cn trnh khi mang thai. Bn cng nn lu rng mt s loi thuc b sung vitamin c hm lng vitamin A rt cao, v vy bn phi chn ng loi dng cht b sung an ton dnh cho ngi mang thai. Bc s sn khoa ca bn c th gip bn la chn ng. Tuy nhin, c mt dng vitamin A gi l Beta-carotene li an ton cho ph n mang thai. Beta-carotene c trong cc loi t , t vng, cam, xoi, c-rt, khoai lang, m, c chua v rau ci xoong.

10 n vt cho b bu
Ph n khi mang thai bn cnh nhng ba n chnh th vic nhm nhi cc loi n vt l mt phn khng th thiu. Di y l 10 loi n vt giu dinh dng c cc chuyn gia khuyn dng. 1. Nho kh

Nho kh gip b sung v lu thng kh huyt. Trong nho kh c cha hm lng st cao gip phng nga nguy c thiu st khi mang thai. Song cng xin lu nhng thai ph tha cn hoc c tin s mc bnh i tho ng khng nn s dng loi n ny. 2. To tu L mt loi thc phm rt giu dinh dng, khng ch cha rt nhiu vitamin C m cn c th b sung st cho thai ph. C th nu i to cng vi cho s dng, tuy nhin ch nn dng vi liu lng va phi. 3. Qu c ch Loi qu ny c th gip thai ph b sung vitamin E, cc loi axit hu c v pht pho. c bit loi axit hu c c trong loi qu ny c tc dng rt ln trong vic thc y s pht trin i no ca tr. 4. Qu sung Rt c li cho h tiu ho v c bit c th kch thch tuyn sa. Qu sung cha nhiu loi vitamin, fractoza v dextroza l loi thc phm tuyt vi cho nhng thai ph mc phi chng to bn trong thi k mang thai. 5. Sa chua V thanh mt v thm ngon ca sa chua chinh phc c c nhng b bu kh tnh nht. Khng nhng th sa chua c cha nhiu cc loi vi khun c li cho qu trnh tiu ho, ng thi cng cung cp ngun protein rt phong ph cho thai ph. 6. Ph mai Ch phm t sa ny c hm lng can-xi cao, cha nhiu vitamin nhm B, protein v cc nguyn t vi lng thit yu cho ph n mang thai. Vi khun lac-tic trong ph mai gip h tr h tiu ho hp th cc cht dinh dng. c bit ch em c th yn tm bi ph mai cng khng phi l th phm gy nn chng tha cn ph n mang thai. 7. To Trong to c cha nhng thnh phn cn thit cho s pht trin xng v rng ca thai nhi v gip thai ph phng nga bnh long xng. Thm vo hng thm ngt ngo ca to cn c tc dng xua tan tm trng nng n hay gp phi trong qu trnh mang thai. Nhng thai ph mc chng to bn cng nn n nhiu to hn. 8. Ht d Ht d c rt nhiu cht dinh dng nh protein, cht bo, canxi, pht pho, st v rt nhiu cc nguyn t vi lng khc c tc dng b thn, tng cng lu thng kh huyt. Ngoi ra ht d cn c li cho qu trnh pht trin xng ca thai nhi ng thi gip thai ph loi b cm gic mt mi trong qu trnh mang thai. 9. Bnh m la mch Bnh m la mch c th s dng ngay khi i gip tng lng cht x ng thi cung cp y dng cht cho c th. Cc thai ph mc chng kh tiu nn s dng thm loi thc phm ny.

10. Rong bin Rong bin c cha nhiu vitamin nhm B c bit l vitamin B2 v B3. Trong c cha khong 15% cc loi khong cht v cc nguyn t vi lng c tc dng trong vic cn bng lng a-xt v kim trong c th. Rong bin cha nhiu cht x, tnh hn rt c li cho ph n mang thai. Lu : Khi la chn loi thc phm s dng thai ph cn cn c vo tnh trng sc kho, tin s bnh tt v nhu cu ca bn thn c th la chn chng loi v s lng sao cho ph hp nht vi sc kho ca mnh v s pht trin ca thai nhi.

Nhng thc phm hng u cho thai ph


Trong giai on mang thai, ngi ph n cn c bit ch n ch n ung khoa hc v hp l. Vy nhng loi thc phm no cn thit v thc s tt cho thai ph v thai nhi? Sa Ngoi canxi, photpho, vitamin A, B sa cn c kh nng lm chc xng do c cha hm lng vitamin D rt cao. V th cc b m ang mang thai ng qun b sung 1 - 2 cc sa mi ngy. Tht b Trong tht b c cha mt lng ln cht st, protein, B6, B12, km, colin, cn thit cho s pht trin ca thai nhi, c bit l qu trnh pht trin ca no b.Tuy nhin, khi n tht b cc b bu nn chn loi tht b nc, v nn n iu trnh tnh trng d tha cholesterol trong mu. Du ty Du ty khng ch hp dn bn bi hng thm v v ngt m n cn c bit rt tt i vi thai ph, bi l loi tri cy c cha lng ln ccbonhydrat, vitamin C, km, folate, cht x. Hn th na, cht phytonutrient c trong du ty cn c kh nng bo v t bo. Bng ci xanh Bng ci xanh hay cn gi l sp l, c xem nh mt loi thc phm "chc nng" bi l khi n bng ci xanh s rt c li cho sc khe con ngi ni chung v thai ph ni ring. N gip cung cp folate, cht x, canxi, lutin, km, vitamin A. Cng xin ni thm rng, bng ci xanh cng c kh nng gip bn sng mt nh vo lng vitamin A c trong bn thn n. Pho mt S d pho mt c khuyn nn s dng vi ph n ang trong giai on mang thai l bi pho mt c cha rt nhiu canxi, phot pho v magi cn thit cho s pht trin xng ca b. Nhng cn nhn mnh rng, bn nn thu np pho mat mt cch c chng mc, v n cng c th s tr thnh "th phm" lm tng lng cholesterol xu trong mu bn. Trng

Ngi ta tm thy trong trng c cha mt lng ln protein v th n cung cp nhng axit amino axit cn thit cho c m v b. u Cc loi u ni chung nh u lng, u tng, u en u c cha mt lng ln cht x, protein, st, folate, canxi v km rt tt cho sc khe ca m v s pht trin ca b. Khoai lang Nhiu b bu thng than phin do b mc chng to bn "honh hnh" khi mang thai, nguyn nhn phn ln l do s pht trin ca thai nhi gy nn s chn p, khin bn b mc chng to bn. ci thin tnh hnh bn ng qun b sung khoai lang vo thc n n ung. Bn cnh chc nng khoai lang cn c cha viatmin C, folate, photpho, cn thit cho c m v b. Nc cam Ngoi cc loi thc phm hng u ni trn, thai ph cng nn ung thm cc loi nc tri cy b sung thm vitamin. Cc chuyn gia khuyn bn nn ung nc cam, v nc cam ngoi vic c cha rt nhiu vitamin C, n cn cha thm photpho v folate. C hi T lu nay, ph n trong giai on mang thai thng c khuyn nn n nhiu c tr no ca b c th pht trin hon ho nht.Tuy nhin khi n c bn cng cn c bit ch , bi c mt s loi c c cha hm lng thy ngn cao, gy nn nhng tc ng tiu cc i vi s pht trin ca thai nhi. Khi n c thai ph nn chn n c hi v trong c hi c cha nhiu vitamin B, omega 3 axit - loi cht bo m c th khng c kh nng t tng hp. Ngoi ra, c hi cn c tc dng gip tr c th lc tt v sau. Ng cc Ng cc l loi thc phm khng th vng mt trong ch n ung ca thai ph, l do l bi ng cc c cha axit folic, vitamin B, st v km.Ng cc c nhiu trong cm, bnh m, bt m, m . Sa chua Sa chua khng ch tt cho tiu ha m l mt loi thn dc i vi cc ch em ph n. M n cng rt cn thit cho b bu do c cha nhiu canxi, viatmin B v km. Ngoi ra cng xin tit l thm vi bn l lng canxi c trong sa chua ln hn so vi lng canxi c trong sa. Li ch ca vic luyn tp v duy tr sc khe khi mang thai Ngoi vic gip tng cng sinh lc cho bn, cc bi tp nh nhng cn em li nhng li ch sau: Thuyn gim nhng chng bnh kh chu nh to bn, chut rt v au lng Gip bn khe mnh hn v thc hin cc cng vic hng ngy d dng hn

Gip bn ng ngon hn Gim cng thng v y li cm gic bun bc trong thi k mang thai Khin bn lun thy ti tr v thoi mi To cho bn c hi giao lu vi cc b m tng lai khc Gip bn ly li vc dng nhanh hn sau khi sinh Chun b tt cho ngy lm bn

Nhng bi tp no c coi l an ton trong thi k mang thai?


Nu hin gi bn khng tp luyn nhiu th tt nht bn khng nn tp luyn vi cng cao khi mang thai m khng tham vn cc chuyn gia. Bn ch nn tp nhng bi tp nh nhng v khng tc ng mnh n c th ca bn cng nh b yu, v d nh cc bi tp di y: Tp Pilates hoc Yoga. Nhng bi tp ny luyn cho bn cch th v ko dn cc c, ch khng phi vn vo cc khp xng mt cch phc tp. i do hoc chy b nh nhng Bi li Tham gia cc lp th dc tin sn hoc lp bi tin sn (ging nh lp tp Aerobic di nc nhng c thit k c bit cho thai ph) Khiu v p xe: Khi mang thai p xe vn an ton, nhng bn nn chn a hnh bng phng v hy tm kiu yn xe c m. Vo giai on cui ca thai k, bn s an ton hn khi p xe ti ch, v khi bng bu ln dn ln, trng tm ca bn s thay i, v bn rt d b mt thng bng. Tp t: Bn ch nn tp t khi mang thai nu trc bn tng tp ri. Trong giai on cui ca thai k, bn s cn phi nng cc loi t nh hn cc t th mi, nh nhng hn. Bn nn trnh nng t cao qu u hoc nng t ln pha trn bng ca mnh. Nu bn tp t phng tp, c l bn nn c bi tp nh gi mc nguy him ti . Tham gia cc lp tp th dc khi mang thai Nu bn tham gia cc lp tp th dc, hy chc chn l ngi hng dn bit r bn ang mang thai. Hy trnh by nhng yu cu ca bn v tm hiu xem liu ngi hng dn c bng cp chuyn mn v vic tp luyn cho thai ph hay khng, nu c th bn c th nhn c cc li khuyn c tnh chuyn mn cao hn. Luyn tp an ton khi mang thai m bo an ton, bn cn nh: Khng c th qu nng trong thi gian qu lu. Mc o lt th thao v giy tr lc.

Ung nhiu nc. Theo di im cn bng ca mnh (mang thai lm thay i trng lc ca bn). ng tp qu sc. Hy tin vo c th mnh v nu bn thy hoa mt, chng mt, b chut rt, kit sc hoc qu nng - Dng Li Ngay! Nhng bi tp v cc hot ng cn trnh khi mang thai Thai ph c khuyn co l cn trnh cc hot ng sau: Ci nga Trt tuyt C t nng eo ba l Ln eo bnh kh Cc hot ng th thao cn nhiu th lc, nh cc mn tip xc trc tip vi bn chi hay phi nhy v vi cao.

Nguyn nhn gy m nghn?


Ngi ta cho rng m nghn l kt qu ca nhng thay i trong c th bn, bao gm vic lng hc-mn Oestrogen tng cao hn v mc nhy cm ca khu gic cng tng ln. N cng c th do trng thi cm xc hay do mc cng thng ca bn gy ra. Do vy, hy m bo rng bn dnh nhiu thi gian ngh ngi cho ring mnh! Mc d m nghn c th kh chu, nu bn vn duy tr n ung y th n s khng gy nh hng g n b ca bn. Nu bn thy khng th nut ni thc n hoc hon ton mt khu v, hy tham vn bc s ca bn c tr gip. m nghn s ko di bao lu? Trong hu ht cc trng hp, m nghn s chm dt vo cui qu mt ca thai k. Tuy nhin, tnh trng bun nn i lc c th xut hin tr li trong sut thi k mang thai, c mi khi ngi thy mt mi kh chu bn li c cm gic bun nn. Nhng loi mi chnh xc gy bun nn li khc nhau ty tng ngi. C cch no cha tr c m nghn khng? Di y l mt s cch cha tr chng m nghn c kim chng: n n kh, khng gia v ngay sau khi thc dy - bnh quy hoc bnh quy gin c gng l tt nht. Sau nu c th, hy ngh ngi t 20 - 30 pht trc khi ra khi ging. Trong sut c ngy c gng n t mt v n lm nhiu ba, n mt vi ming tt hn l khng n g. Lun mang bn mnh cc thc n nh nh bnh quy hoc sa chua. Thc n giu cht m hoc carbonhydrate c th gip chng li cm gic bun nn. V th, hy th n kt hp hai th ny bng cch n bnh m kp trng nu chn k.

Ung tht nhiu cht lng: nc sui, nc tri cy, sa, tr tri cy, bt c th g m d dy ca bn chp nhn. Bn cng c th ung nc p gng hoc hoc tr gng lm du d dy v lm dt cn m nghn. Hy m bo bn c th gin v khng mnh ri vo trng thi cng thng. Tr chuyn vi nhng b m tng lai c cng vn ging bn cng gip ch cho bn kh nhiu.

Mo hay gip gim cm gic kh chu khi mang thai


Trong qu trnh mang thai, bn c mi ngi khuyn rng phi n cng nhiu cng tt, bn ang n cho 2 ngi y nhng vn ch khng phi ai cng d dng np c nhiu thc n. Nhng cm gic bun nn, gh c, nng hay chm tiu c th xy ra i vi bn v cng vic np nng lng li cng kh khn hn. Tuy nhin hy tham kho mt s mo nh sau y khc phc nhng cm gic kh chu nh. 1. Bun nn v i ma Bun nn v i ma l triu chng thng thng trong 3 thng u. Bn nn n phn thc n nh trong ngy (mi 2 ting hoc lu hn). Tuy nhin, bn trnh ri vo thi quen n qu nhiu ngt v lm nh th s sm dn ti mt cn bng trong n ung ca bn. 2. Cm gic thm n v gh c Trong thai k, cm gic thm n d di thng i lin cm gic gh c i vi mt s thc phm nht nh. Bn c th chiu mnh bng nhng mn thch nht, trong khi bn trnh xa nhng th lm bn gh c, vi iu kin cn duy tr n ung v trnh thiu ht dinh dng. 3. nng nng l mt vn tiu ha thng thy vi ph n mang thai. Nhng li khuyn sau y s gip bn trnh c nng:

Khng bao gi d dy trng rng: v d c th n phn nh thng xuyn hn. Trnh xa cc thc phm axit. Trnh si thc vt nh ti ty, mng ty, rau kh v hoa qu kh. Trnh cafe, ch, ht tiu, m tt v cc loi gia v. .

4. Chm tiu, to bn To bn l mt vn thng xuyn ph n mang thai. Di y l mt s li khuyn v vic lm th no trnh n:


Tiu th mt lng ln hoa qu ti v rau qu nh to v mn. n cc loi thc phm nhun trng nh cho ba sng (la m, nc cam). Ung nhiu nc.