Todavía hay mucha confusión sobre la nutrición y otros problemas de salud durante el embarazo. Para disipar algunos de los muchos mitos y rumores, investigamos un poco y también nos comunicamos con una experta de renombre mundial, Taraneh Shirazian, M.D., profesora asistente de obstetricia y ginecología en la Facultad de Medicina de la NYU y fundadora de Saving Mothers.
¿Cuánto peso debo subir?
Según el Instituto de Medicina, una mujer que tiene un peso corporal o un índice de masa corporal normales debe aumentar entre 25 y 35 libras. Una mujer que normalmente tiene bajo peso debe aumentar entre 28 y 40 libras durante el embarazo. Si comienza su embarazo con sobrepeso u obesidad, debe prestar especial atención a su aumento de peso para minimizar las complicaciones relacionadas con el embarazo. Una mujer que comienza el embarazo con sobrepeso debe aumentar de 15 a 25 libras, mientras que una mujer obesa debe aumentar entre 11 y 20 libras.
¿Cuál parece ser la mejor manera de perder peso después de dar a luz?
Concéntrese en una dieta saludable que esté llena de los nutrientes que su cuerpo necesita, a la vez que baja en grasas, sodio y calorías no saludables. Algunos estudios han demostrado que la lactancia materna ayuda a perder peso porque las mujeres que amamantan queman aproximadamente 500 calorías más por día que las que no amamantan. Beba mucha agua y haga ejercicio. (Si tuvo una cesárea, asegúrese de consultar a su médico antes de comenzar a hacer ejercicio). Por último, duerma lo más que pueda.
¿Cuáles son los alimentos más saludables para comer durante el embarazo?
Alimentos con alto contenido de hierro, como espinacas, brócoli, frijoles, granos 100 por ciento integrales, huevos y mantequilla de maní
Los espárragos tienen muchos nutrientes, como vitamina B6, ácido fólico, tiamina, fibra y potasio, que pueden ayudar a regular la presión arterial.
Asegúrese de tomar vitaminas prenatales. El bebé necesita nutrientes para un crecimiento saludable.
Si ya está llevando una dieta equilibrada, intente consumir 300 calorías adicionales cada día (de 6 a 8 onzas de alimentos con alto contenido de proteínas, como huevos, carnes rojas, pollo, pescado, frijoles, queso, nueces y productos lácteos)
Necesita 1000 mg de calcio al día (de leche, yogur, queso cheddar o suizo, brócoli y verduras)
Consuma cuatro porciones de 1 onza de pan o cereal 100% integral, de 4 a 5 porciones de frutas y verduras todos los días
Naranjas y otras frutas, como bayas, papayas y kiwi, que son ricas en vitamina C
¿Qué debo evitar durante el embarazo?
Fumar durante el embarazo es la causa más prevenible de enfermedad y muerte entre las madres y los bebés.
Alcohol: el alcohol pasa a través de la placenta, por lo que cuando bebe, su bebé por nacer bebe con usted. No se conoce una cantidad segura de alcohol para beber durante el embarazo.
Evite las drogas y los medicamentos nocivos; consulte a su obstetra antes de continuar con cualquier medicamento recetado.
Evite los jugos y productos lácteos no pasteurizados como la leche cruda y el queso, así como el pescado, la carne y los huevos crudos, porque pueden contener bacterias que pueden ser dañinas para el bebé.
Evite las carnes frías y los quesos blandos como el brie y el queso feta. También pueden tener bacterias dañinas.
Consuma menos de 12 onzas de pescado a la semana y evite el pez espada, blanquillo, tiburón y caballa, que pueden contener niveles muy altos de mercurio. Los tipos de pescado que se pueden comer son el salmón, los camarones y las sardinas. El pescado tiene un alto contenido de ácidos grasos omega 3 y es bueno para el desarrollo del cerebro y los ojos de su bebé.
Limite el consumo de cafeína a 1 o 2 tazas de café al día. Tenga en cuenta que otros productos, incluidos el chocolate, los refrescos y los medicamentos de venta libre, también contienen cafeína como.
Evite las grasas trans (margarina, productos horneados comerciales, bocadillos procesados con manteca vegetal o aceite parcialmente hidrogenado)
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