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| 健康資訊 Health Info | |
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| 運動與保健 Sports and Fitness | |
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| 健康飲食 Diet Corner | |
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| 草藥和營養素 Herbs and Supplements | |
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| 健康懷孕的十個有用建議 10 Tips for a Healthy Pregnancy | |||||||||||
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 1. 鋅Zinc-在懷孕期間，缺乏鋅是最常見的問題。鋅對孕婦非常重要，原因有二：它有助於嬰兒健康成長和幫助免疫系統正常運作。建議孕婦從飲食中每日最少要獲得15毫克的鋅。常見鋅含量豐富的食物包括肉類和豆類等高蛋白食物。2. 葉酸Folic acid-攝取足夠的葉酸無論在懷孕前或懷孕期對婦女都非常重要，因為它有助於嬰兒健康成長，並能降低嬰兒患先天缺陷的機會。綠葉蔬菜，尤其深綠色的，含最豐富的葉酸。婦女應每日攝取至少400至800微克葉酸。 3. 鎂Magnesium-飲食中缺乏鎂也是常見的問題，並可能導致血壓上升和懷孕期誘發癲癇(醫學上稱為驚厥)的幾率。 為了預防缺乏鎂，建議每日攝取200毫克。五穀類、綠葉和其他蔬菜以及果仁等都含豐富的鎂。適當補充鎂也有助減少懷孕期腿抽筋和便秘等問題。 4. 維他命B-對提供能量，保持頭腦清晰和預防抑鬱都非常重要。維他命B也能改善與懷孕相關的並發症(例如妊娠糖尿病)。患有妊娠糖尿病的婦女每日攝取200毫克維他命B6病情可得到很大改善。但請留意，這個劑量只適合患妊娠糖尿病孕婦服用，並在孕期最後一個月將劑量調低為每日100毫克。對於每一位準母親，每日服用大約25至50毫克各種維他命B和大量維他命B12能確保嬰兒的神經系統正常運作。 5. 魚油Fish Oil-人腦含大量DHA－一種魚油普遍含有的基本非飽和脂肪酸。然而，很多孕婦卻缺乏DHA。懷孕婦女攝取大量魚油，有助於嬰兒腦部健康發育。 DHA也能減少婦女患上產後抑鬱症的風險。 6. 鈣Calcium-孕婦最理想能每日攝取1,500毫克鈣和400-600單位維他命D。晚上服用鈣補充劑最佳，既提升吸收率也有助改善睡眠質素。 7. 鐵(螯合鐵)Chelated Iron-建議每日服用大約18至36毫克鐵補充劑。 鐵缺乏症可導致不育。而孕婦長期鐵質不足可導致貧血、疲勞、記憶力下降和免疫力減弱等風險。 8. 每日喝大量清水。 懷孕後，血液容量可增加大約30%，孕婦變得很容易脫水。如果口渴或嘴唇乾燥，便應該多喝水!適當補充鹽分也有助防止脫水(有水腫情況的話則應避免攝取過多鹽分)。 9. 檢查你的甲狀腺! -很多婦女都有未確診的甲狀腺機能不足，這導致6%孕婦流產，甚至令嬰兒出世後產生學習障礙。如懷疑甲狀腺機能不足應盡快求醫，懷孕期治療有關情況相對地安全和容易，所以越早發現和治理效果越好。詳情可咨詢你的婦科醫生，為你作TSH驗血檢查。在懷孕期TSH水平應維持在0.5和2.0之間。 10. 避免事項-避免每日攝取多於8,000單位維他命A。也應避免參加一些有可能導致體溫升高的活動(例如浸浴、蒸汽浴或桑那浴等)，因為這些活動可增加嬰兒患上先天缺陷的風險。 另外，常理也告訴我們，煙、酒和藥物均能影響嬰兒。相反，運動卻非常有利於嬰孩和母親的健康。 相關產品 Related Product: 10 Tips for a Healthy Pregnancy 1. Zinc - Inadequate zinc is the most common and problematic deficiency during pregnancy. Zinc is critical for two reasons: proper growth and for developing a healthy immune system for the baby. Be sure to get at least 15 milligrams per day of zinc in your diet, which can be found in high protein foods such as meat and beans. 2. Folic Acid - Getting enough folic acid is critical both before and during pregnancy to help assure proper growth and to prevent birth defects. It is present in deep green, leafy vegetables. Women should get at least 400 to 800 micrograms per day. 3. Magnesium - Magnesium deficiency is routine in the diet and can increase the possibility of high blood pressure and seizures during pregnancy, a condition known as eclampsia. To prevent this deficiency, take 200 milligrams of magnesium daily. Whole grains, green leafy and other vegetables and nuts are good sources of magnesium. Taking the proper amount of magnesium a day also helps to decrease the leg cramps and constipation often experienced during pregnancy. 4. B Vitamins - These are critical for energy, mental clarity and to prevent depression. B vitamins have also been found to improve pregnancy-related complications such as gestational diabetes. Taking 200 milligrams a day of vitamin B6 can improve the health of those women suffering from this form of diabetes. But please note that only women who develop gestational diabetes during pregnancy should take this high level of B vitamins, and should drop the level of consumption to 100 milligrams per day during the last month. For all other soon-to-be moms, take approximately 25 to 50 milligrams a day of B vitamins and plenty of vitamin B12 for normal nerve function. 5. Fish Oils - The human brain is made predominantly of DHA, an essential fatty acid found in fish oils. Regardless, DHA deficiency is very common and it is critical that pregnant women get adequate fish oils so that their baby can develop healthy and optimal brain tissue. DHA may also decrease the risk of postpartum depression. 6. Calcium - Ideally, pregnant women should ingest 1,500 milligrams of calcium per day plus 400-600 units of Vitamin D. It is best to take Calcium at night (it helps with sleep). 7. Iron (Chelated Iron) - Approximately 18 to 36 milligrams of iron per day can be helpful. Interestingly, iron deficiency can sometimes cause infertility. And pregnant women who don't get enough iron are at risk for anemia, fatigue, poor memory and decreased immune function. 8. Water - Be sure to drink plenty of water. When pregnant, blood volume can increase about 30 percent and it is easy to become dehydrated. If your mouth or lips are dry, drink more! Adequate salt is also helpful in preventing dehydration (less so if you have problems with fluid retention). 9. CHECK YOUR THYROID! - Millions of women have undiagnosed hypothyroidism, which accounts for over 6% of miscarriages, and is associated with learning disabilities when the child is born. Treating a low thyroid is both safe and easy during pregnancy. The earlier it is treated the better. As soon as you know you're pregnant (or trying to get pregnant), check a TSH blood test to check your thyroid. If you were on thyroid before getting pregnant, it is normal to need to increase the dose during pregnancy (the TSH should be kept between .5 and 2.0). 10. Things to Avoid - A few cautions for pregnant women: avoid taking more than 8,000 units of vitamin A per day. And don't partake in anything that can raise your body temperature too high (hot tubs, saunas or steam rooms). These have been implicated as possibly increasing the risk for birth defects. Most pregnant women are also, of course, aware that smoking, drugs and alcohol should all be avoided during pregnancy. Exercise, on the other hand, has been shown to be very beneficial and results in babies and moms that are quite healthy.
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