{"id":11356,"date":"2019-02-26T09:00:10","date_gmt":"2019-02-26T07:00:10","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=11356"},"modified":"2021-06-24T16:22:27","modified_gmt":"2021-06-24T13:22:27","slug":"15-vitamine-si-minerale-esentiale-in-sarcina-pentru-mama-si-copil-infografic","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/15-vitamine-si-minerale-esentiale-in-sarcina-pentru-mama-si-copil-infografic\/","title":{"rendered":"15 vitamine si minerale esentiale in sarcina, pentru mama si copil (infografic)"},"content":{"rendered":"

\"vitamineNutrientii \u2013 care pot fi de doua tipuri: macronutrienti (proteine, carbohidrati, lipide) si micronutrienti (aminoacizi, acizi grasi esentiali, vitamine si minerale) \u2013 sunt componente esentiale ale unei alimentatii de calitate si au un impact profund asupra sanatatii tale. Dintre acestia, micronutrientii sunt substante de care ai nevoie in cantitate mica, dar fara de care nu poti avea un creier, oase si un organism sanatos. In cazul femeilor insarcinate, greturile matinale, indigestia, poftele din timpul sarcinii si toate transformarile prin care trece corpul lor in timpul celor 9 luni in care formeaza un tot \u2013 mama si copilul \u2013 afecteaza aportul de vitamine si minerale de care au nevoie si ea, si viitorul bebelus.<\/p>\n

Conform UNICEF<\/strong><\/a>, la nivel mondial doar jumatate dintre femeile gravide primesc toate ingrijirile recomandate in timpul celor 9 luni de sarcina. Unul dintre aspectele cu minus din acest punct de vedere il reprezinta si aportul de vitamine si minerale care sa asigure o evolutie sanatoasa a sarcinii si pentru mama, si pentru bebe, care este aflat in plina dezvoltare. Pentru a te asigura ca si tu, si puiul tau sunteti sanatosi in timpul sarcinii si dupa, UNICEF recomanda o alimentatie diversa si vitamine prenatale (pentru micronutrientii care nu sunt usor de obtinut doar din dieta zilnica).<\/p>\n

Toata lumea a auzit de acid folic, dar nu este singurul exemplu de micronutrient vital pentru femeile gravide. Descopera mai jos (si in infograficul de la finalul acestui articol) care sunt principalele vitamine si minerale esentiale in sarcina, pentru mama si copil:<\/p>\n

\"capsune\"1. Iod <\/strong>\u2013 220 mcg\/zi.<\/strong> Iodul este un micronutrient important pentru femeile gravide: este esential in dezvoltarea creierului si sistemului nervos al fatului, ii regleaza metabolismul, regleaza glanda tiroida a mamei si scade riscul de avort spontan si nastere prematura. Surse naturale de iod: cartofi, fasole, alge marine, prune uscate, banane, porumb, capsune, sare iodata.<\/p>\n

2. Calciu \u2013 1.000 mg\/zi. <\/strong>Calciul este esential pentru fat, contribuind la dezvoltarea oaselor si dintilor, la o inima, nervi si muschi sanatosi si la dezvoltarea corecta a capacitatii de coagulare sangvina.\u00a0Pentru mama, calciul reduce riscul de hipertensiune si preeclampsie\u00a0(hipertensiune asociata sarcinii, manifestata prin prezenta de proteine in exces in urina). Surse naturale de calciu: broccoli, kale, spanac, varza chinezeasca, edamame, smochine uscate, seminte de chia, amarant, tofu fortificat, lapte de soia fortificat.<\/p>\n

3. Fier \u2013 27 mg\/zi. <\/strong>Fierul este esential in formarea de globule rosii, mentinerea unui sistem imunitar sanatos si prevenirea anemiei in sarcina (care creste riscul de hemoragie, infectii bacteriene si nastere prematura). Surse naturale de fier: edamame, linte, fasole, naut, seminte de dovleac, tofu, spanac, stafide.<\/p>\n

\"morcovi\"4. Vitamina A \u2013 770 mcg\/zi.\u00a0<\/strong>Ajuta la dezvoltarea oaselor si dintilor, reduce riscul de anemie, contribuie la dezvoltarea embrionara, stimuleaza repararea celulara dupa nastere, lupta cu infectiile si problemele oculare. Surse naturale de Vitamina A: cartofi dulci, dovleac, morcov, spanac, broccoli, pepene, kale, mango.<\/p>\n

5. Zinc \u2013 11 mg\/zi.\u00a0<\/strong>Un aport prea mic de zinc in sarcina inseamna probleme cu imunitatea, vindecarea ranilor si risc crescut de infectii gastrointestinale pentru mamica. Bebelusul are nevoie de zinc pentru dezvoltarea celulara si productia de ADN functional. Surse naturale de zinc: caju, migdale, alune, fasole.<\/p>\n

6. Vitamina D \u2013 1<\/strong>5 mcg\/zi.<\/strong> Ajuta la dezvoltarea oaselor si dintilor, permite corpului sa absoarba calciul, sprijina sistemul imunitar, osos, nervos si muscular ale mamei si copilului. Surse naturale de Vitamina D: ciuperci, cereale fortificate, lapte de soia fortificat.<\/p>\n

\"nuci\"7. Omega-3 \u2013 200 mg\/zi.<\/strong> Sprijina dezvoltarea creierului, inimii si ochilor si scade riscul de nastere prematura. Surse naturale de Omega-3: nuci, seminte de in, de chia si de mustar, varza de Bruxelles, spanac, busuioc, ulei de in, de soia si de nuca.<\/p>\n

8. Vitamina B1 \u2013 1,4 mg\/zi. <\/strong>Joaca un rol important in dezvoltarea creierului bebelusului, reduce riscul de Beri-beri (boala care afecteaza sistemul circulator si muschii), ajuta mama si copilul sa transforme carbohidratii in energie. Surse naturale de Vitamina B1: seminte de in si de floarea-soarelui, fasole uscata, mazare, linte, fulgi de ovaz, nuci pecan si braziliene, drojdie nutritionala, cereale integrale, tofu.<\/p>\n

9. Vitamina B2 \u2013 1,4 mg\/zi. <\/strong>Este esentiala pentru sanatatea oculara, o piele frumoasa in timpul sarcinii, dezvoltarea corecta a oaselor, muschilor si nervilor fatului, scaderea riscului de preeclampsie. Surse naturale de Vitamina B2: migdale, cartofi dulci, cereale integrale, broccoli, spanac, sparanghel, varza de Bruxelles, morcovi, mazare, ciuperci, drojdie inactiva.<\/p>\n

\"ardei10. Vitamina B3 \u2013 18 mg\/zi. <\/strong>Ajuta digestia viitoarei mamici, reduce greata si migrenele, este esentiala pentru dezvoltarea creierului bebelusului si pastreaza sanatatea sistemului nervos si a pielii. Surse naturale de Vitamina B3: seminte de floarea-soarelui si de chia, alune, ciuperci, mazare, tahini, fasole, avocado, sparanghel, rosii, ardei grasi, cartofi dulci, orez brun.<\/p>\n

11. Vitamina B5 \u2013<\/strong> 6 mg\/zi. <\/strong>Te ajuta sa lupti cu durerile si crampele musculare, produce hormoni importanti in perioada sarcinii, contribuie la metabolizarea grasimilor, proteinelor si carbohidratilor. Surse naturale de Vitamina B5: cereale integrale, caju, broccoli, seminte de floarea-soarelui, cartofi dulci, avocado, ciuperci, conopida, portocale, banane, rosii uscate.<\/p>\n

12. Vitamina B6 \u2013<\/strong> 25-50 mg\/zi. <\/strong>Este vitala in dezvoltarea sistemului nervos si creierului fatului, ajuta mama sa lupte cu greata si starile de voma, mentine glucoza din sange la un nivel normal. Surse naturale de Vitamina B6: fasole, banane, cereale integrale, usturoi, cartofi dulci, naut, avocado, alune de padure, seminte de floarea-soarelui, orez brun, spanac.<\/p>\n

\"conopida\"13. Vitamina B7 \u2013<\/strong> 30 mgc\/zi.<\/strong> Este esentiala pentru dezvoltarea embrionului in sarcina si ajuta mama sa lupte cu iritatiile pielii, caderea parului si unghiile casante. Surse naturale de Vitamina B7: fulgi de ovaz, avocado, spanac, broccoli, conopida, ciuperci, zmeura, cartofi, soia, nuci.<\/p>\n

14. Vitamina B9\/Acidul folic \u2013 400-600 mcg\/zi.<\/strong> Este una dintre cele mai importante vitamine din complexul B de care ai nevoie inainte si in timpul sarcinii. Aportul corect de acid folic lupta cu defectele congenitale ca Spina bifida (dezvoltarea incompleta a coloanei vertebrale\/vertebrelor bebelusului), anencefalia (dezvoltarea incompleta a creierului), buza de iepure, nasterea prematura, avortul spontan, greutatea mica la nastere, preeclampsia. Previne anemia, este esentiala pentru productia de globule rosii si sustine dezvoltarea santoasa a placentei. Surse naturale de Vitamina B9: linte, spanac, broccoli, sparanghel, fasole, portocale, grapefruit, avocado, mango, rodii.<\/p>\n

15. Vitamina B12 \u2013 2,6 mcg\/zi.<\/strong> Contribuie la formarea creierului si coloanei vertebrale a bebelusului, mentine sanatatea sistemului nervos al mamei si copilului, lupta cu Spina bifida si anencefalia (in combinatie cu Vitamina B9) si confera energiei mamei (ajutand la metabolizarea grasimilor, proteinelor si carbohidratilor). Surse naturale de Vitamina B12: produse din soia fortificate, cereale fortificate, drojdie inactiva fortificata.<\/p>\n

Cere intotdeauna sfatul medicului in legatura cu alimentatia ta in timpul sarcinii, pentru a afla din cea mai avizata sursa ce acizi grasi esentiali, vitamine si minerale iti poti lua din dieta, care sunt toti micronutrientii de care ai nevoie si tu, si puiul tau in plina dezvoltare, dar si care sunt vitaminele prenatale pe care ti le recomanda!<\/p>\n

\"15<\/p>\n","protected":false},"excerpt":{"rendered":"

Nutrientii \u2013 care pot fi de doua tipuri: macronutrienti (proteine, carbohidrati, lipide) si micronutrienti (aminoacizi, acizi grasi esentiali, vitamine si minerale) \u2013 sunt componente esentiale ale unei alimentatii de calitate si au un impact profund asupra sanatatii tale. Dintre acestia, micronutrientii sunt substante de care ai nevoie in cantitate mica, dar fara de care nu […]<\/p>\n","protected":false},"author":12,"featured_media":11616,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1121],"tags":[],"class_list":{"0":"post-11356","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie"},"yoast_head":"\n15 vitamine si minerale esentiale in sarcina, pentru mama si copil (infografic) – Zi de zi mai bine - SanoVita<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/beta.sanovita.ro\/blog\/15-vitamine-si-minerale-esentiale-in-sarcina-pentru-mama-si-copil-infografic\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"15 vitamine si minerale esentiale in sarcina, pentru mama si copil (infografic) – Zi de zi mai bine - SanoVita\" \/>\n<meta property=\"og:description\" content=\"Nutrientii \u2013 care pot fi de doua tipuri: macronutrienti (proteine, carbohidrati, lipide) si micronutrienti (aminoacizi, acizi grasi esentiali, vitamine si minerale) \u2013 sunt componente esentiale ale unei alimentatii de calitate si au un impact profund asupra sanatatii tale. 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