2012-12-15 18:23
icyrain
孕婦吃水果防地雷 控糖分不吃肥
孕婦吃水果防地雷 控糖分不吃肥
懷孕期間飲食禁忌多,就連水果也不例外?營養師表示,水果含有豐富營養素,除了少數種類會因個人體質引發過敏反應之外,孕婦每天應攝取比一般人多1至2倍的水果,但吃的時候需注意糖分和熱量,以免造成肥胖、自然產困難、產後難瘦,以及妊娠性糖尿病。
▲ 鄭秀英營養師提醒,孕婦每天攝取量應以3至4份為宜,避免過量,造成血糖值上升,導致肥胖和妊娠性糖尿病。
坊間傳言孕婦不能吃山楂、柿子等水果,以免造成子宮快速收縮、消化不良等副作用,引發民眾對孕婦禁忌水果產生疑慮,深怕不小心吃到「地雷」水果,傷害身體和腹中寶。不過,這些不適反應可能是因個人體質對於特定水果特別敏感所致,例如冬天盛產的柑橘,有些孕婦就會因吃太多而出現不適症狀。
衛生署署立豐原醫院營養師鄭秀英表示,以營養學的角度來說,水果含有豐富維生素C和纖維質,具有抗氧化、幫助消化、刺激腸胃蠕動、幫助排便等功能,而且近年來醫界也發現許多蔬果具有防癌的功用,因此建議民眾每天至少攝取2份水果。
不過,鄭秀英營養師建議孕婦可以增加水果攝取量,每天約3至4份,且水果種類應具多樣性,避免單一食物吃太多,造成營養不均的情況。以冬天來說,可相互搭配的水果有橘子、柳丁、桃子、芭樂和蘋果等。
值得注意的是,多數水果的含糖量高,孕婦若攝取過量,體重容易快速增加,可能無法自然生產,且會出現產後減重瘦身不易和妊娠糖尿病,甚至影響寶寶生長發育。
每份水果的熱量約60大卡,份量約拳頭般大小,以柳丁為例,一顆等於一份的量,孕婦一天吃2顆,相當於攝取120大卡的熱量。鄭秀英營養師表示,許多民眾因貪圖方便,直接購買市售不加糖、不加水的純柳丁汁,不只少了纖維質,一瓶300c.c.相當於6顆柳丁,稍不留意就會因熱量過多增加肥胖的機會。
若以孕婦來說,整個孕期增胖體重建議控制在12∼15公斤內,由於後期增胖速度快速,容易被孕婦忽略,為避免造成妊娠糖尿病和增加生產風險,孕婦愈到後期,糖分攝取量更應下修、減少。
鄭秀英營養師表示,妊娠糖尿病可能會因孕期血糖控制不善,從臍帶輸入過多糖分給胎兒,造成寶寶營養不良,臟腑機能發育不健全,導致巨嬰症,因此建議孕婦產期中多注意血糖控制,且維持均衡和清淡飲食。
2013-1-21 20:36
v122058740
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