孕妇多晒太阳可保证胎儿的骨骼正常发育,但由于怀孕而对日光中能使人晒黑的UVA更为敏感,遭遇阳光后,会比其他人产生更多的色素沉着,如原有的色素痣(俗称痦子)开始扩大,面部雀斑也会加重,甚至有些色素痣还可能变成黑色素瘤。所以,在多吃含Vc比较高的果蔬同时,孕妇最好使用成分是物理防晒的防晒霜,因为它的化学成分少,很天然的,不含铅,对胎儿没有影响,化学防晒霜或美白霜最好不要用,因为有的里面含有铅、铬等元素。
孕期多吃这些有助胎儿的骨骼发育
海带和虾皮是高钙海产品。海带与肉类同煮或是煮熟后凉拌,都是不错的美食,每天吃上25g,就可以补钙3mg。虾皮中含钙量更高,25g虾皮就含有5mg的钙。而用虾皮做汤或做馅都是日常补钙的不错选择。
大豆是高蛋白食物,含钙量也很高。5g豆浆含钙12mg,15g豆腐干含钙就高达5mg,但豆腐中的钙吸收率远低于奶制品,可以作为奶之外的补充。
蔬菜中也有许多高钙的品种。雪里蕻1g含钙23mg;小白菜、油菜、茴香、芫荽、芹菜等每1g钙含量也在15mg左右。但蔬菜中大多含有草酸、植酸,其中的钙元素的吸收率较低。
坚果中含丰富的、对人体有利的不饱和脂肪酸,钙的含量也很高,可满足补钙需要。
专家认为,补钙还要提早一步,最理想的补钙时机,应该从准备怀孕时开始。然而在孕期的不同阶段,有哪些补钙要点,孕妈咪又该如何合理饮食,健康、快乐地度过孕期每一天呢?快来看看专家给孕妈咪的补钙建议吧!
虾皮等各种海产品一直以来都被认为是补钙的佳品,而孕妇补钙自然也可以多吃这些食品,它们会对胎儿的骨骼发育带来很好的帮助。此外,豆制品也是营养丰富的孕期食品,一些蔬菜和坚果之中也含有丰富的钙质,最适合孕妇食用了。
孕期多吃鱼对胎儿大脑发育有益
Three-year-oldswhosemothersatemorefishwhilepregnantwiththemscorebetteronseveraltestsofcognitivefunctionthantheirpeerswhosemothersavoidedseafood,anewstudyshows.
However,theresearchersalsofoundthattheamountofmercuryinawoman'sbodyrosewiththeamountoffishshehadconsumed--andthatchildrenexposedtomoremercuryperformedworseonthesetests.Basedonthefindings,theysay,it'spossiblefishcouldhaveevengreaterbrainbenefitsforbabiesifmothers-to-beconsumedseafoodwithlowermercurylevels.
"Recommendationsforfishconsumptionduringpregnancyshouldtakeintoaccountthenutritionalbenefitsoffishaswellasthepotentialharmsfrommercuryexposure,"Dr.EmilyOkenofHarvardMedicalSchoolinBostonandhercolleagueswriteintheMay15issueoftheAmericanJournalofEpidemiology.
Advisoriesonmercurycontaminationofcertaintypesoflarge,long-livedfish--includingtunaandswordfish--haveraisedconcernsaboutseafoodconsumptionduringpregnancy,Okenandherteamnote.Ontheotherhand,fisharealsothechiefdietarysourceofomega-3fattyacids,substanceskeytoearlybraindevelopment,theyadd.
Tobetterunderstandtherisksandbenefitsoffishconsumption,Okenandherteamsurveyed341mothersabouttheirintakeoffishduringthesecondtrimesterofpregnancy,andthenhadtheirchildrencompleteabatteryoftestsofcognitivefunctionat3yearsofage.
Onaverage,womenreportedeating1.5servingsoffisheachweekwhiletheywerepregnant.Theamountofmercurythewomenhadintheirredbloodcellswasdirectlyrelatedtotheamountoffishtheyate.Children'stestscoresrosewiththeamountoffishtheirmothershadconsumed,butthosewhosemothershadmoremercuryintheirbodiesperformedlesswellonthetests.
Accountingfortheeffectsofmercuryexposurestrengthenedtheeffectoffishintake,andviceversa,theresearchersfound.Benefitswerestrongestforchildrenwhosemothersatemorethantwoservingsaweek.
"Ourfindingthatthebenefitoffishintakeisstrengthenedwithadjustmentformercurylevelssuggeststhatifmercurycontaminationwerenotpresent,thecognitivebenefitsoffishwouldbegreater,"Okenandherteamexplain."Maternalconsumptionoffishlowerinmercuryandreducedenvironmentalmercurycontaminationwouldallowforstrongerbenefitsoffishintake."
SOURCE:AmericanJournalofEpidemiology,May15,2008.
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