Thực đơn cho bà bầu không tăng cân, con phát triển toàn diện

25/09/2017 Kiến Thức Cuộc Sống 395 Bình luận

Tăng cân quá mức trong quá trình mang thai có thể khiến mẹ bầu phải đối mặt với nhiều biến chứng thai kỳ nguy hiểm như tiểu đường, cao huyết áp, tiền sản giật, sinh non,… Không chỉ vậy, tăng cân quá nhiều còn ảnh hưởng tới thân hình của các chị em sau khi sinh, từ đó có thể gây ra cảm giác tự ti, trầm cảm.

Vì vậy, ngay từ những tháng đầu tiên của thai kỳ, mẹ nên xây dựng thực đơn cho bà bầu tăng cân vừa phải mà con vẫn luôn khỏe mạnh.

Nguyên tắc ăn uống để con khỏe, mẹ không tăng cân nhiều

1. Chia nhỏ các bữa ăn

 thuc don cho ba bau tang can it, con phat trien toan dien - 1

Chia nhỏ các bữa ăn giúp giảm nguy cơ tích lũy mỡ thừa trong cơ thể.

Theo các chuyên gia dinh dưỡng, thay vì ăn nhiều trong 3 bữa chính, mẹ bầu nên chia ra thành 3 bữa chính và 3 bữa phụ một ngày: bữa sáng – bữa phụ sáng, bữa trưa – bữa phụ chiều, bữa tối – bữa phụ đêm. Việc này không chỉ cung cấp đầy đủ các dưỡng chất cho thai nhi mà còn giúp mẹ nạp đủ calo, chất dinh dưỡng cần thiết và làm giảm lượng đường trong máu, từ đó giảm nguy cơ tích lũy mỡ thừa trong cơ thể. Hơn nữa, cách này cách này còn giúp khắc phục tình trạng nghén, kén ăn trong những tháng đầu.

2. Ăn nhiều rau xanh

Rau xanh và hoa quả cung cấp rất nhiều vitamin, chất xơ và các duỡng chất thiết yếu cho cơ thể. Bên cạnh đó, ăn nhiều rau xanh khi mang thai còn giúp bà bầu tránh được tình trạng táo bón, đầy bụng, khó tiêu. Do đó, trong mỗi khẩu phần ăn, bà bầu nên chia các nhóm dinh dưỡng theo tỉ lệ: 25% protein + 25% tinh bột + 50% rau củ.

Hơn nữa, mẹ bầu nên hạn chế các loại đồ ăn vặt, đồ ăn nhanh. Bởi những loại đồ ăn này sẽ chỉ khiến mẹ tăng cân chóng mặt mà không hề bổ sung dinh dưỡng cho con phát triển. 

3. Ăn đa dạng các loại thực phẩm

 thuc don cho ba bau tang can it, con phat trien toan dien - 2

Bà bầu nên ăn đa dạng nhiều loại thực phẩm khác nhau.

Ăn uống để vào con mà không vào mẹ không có nghĩa là ăn như khi mẹ ăn kiêng. Khi mang thai, mẹ bầu không nên hạn chế tinh bột hay chỉ ăn rau mà phải ăn đa dạng nhiều loại thực phẩm khác nhau. Đặc biệt, dù bị ốm nghén, thèm ăn một món nhất định thì mẹ cũng không nên ăn trường kỳ vì điều đó sẽ khiến con bị thừa chất này nhưng lại thiếu chất kia. 

4. Ăn chậm, nhai kỹ

Do những thay đổi hoocmon trong giai đoạn thai kỳ khiến phụ nữ có cảm giác nhanh đói hơn. Vì vậy, mẹ bầu nên bỏ ngay thói quen ăn nhanh, vừa ăn vừa xem TV hay điện thoại mà thay vào đó là ăn chậm, nhai kỹ để có cảm giác no lâu và tốt cho dạ dày. Hơn nữa, thói quen này còn kiềm chế mẹ bầu ăn nhiều, tạo cảm giác ngon miệng trong suốt bữa ăn.

5. Uống đủ nước, tránh nước ngọt, bia rượu

 thuc don cho ba bau tang can it, con phat trien toan dien - 3

Uống đủ nước giúp ngăn chặn được cảm giác đói và thèm ăn.

Uống đủ nước sẽ là biện pháp cứu cánh cho cơn đói đang làm phiền mẹ bầu, giúp ngăn chặn được cảm giác đói và thèm ăn. Tuy cần uống nhiều nước nhưng mẹ bầu không nên uống nước ngọt, nước có ga hay bia rượu, cà phê. Thay vào đó, mẹ nên uống nước lọc, nước canh, nước hoa quả để tốt cho con mà không làm mẹ tăng cân.

Gợi ý thực đơn cho bà bầu không tăng cân nhiều

Thực đơn cho bà bầu không tăng cân nhiều cần đảm bảo những chất sau:

– Tinh bột: Một ngày nên ăn 2-3 bát cơm, buổi sáng nên ăn bánh mì hoặc khoai lang.

– Thịt: Mẹ bầu nên ăn nhiều thịt, đặc biệt là thịt bò. Nên ăn luân phiên trong tuần mỗi món 2-3 bữa.

– Cá: Mỗi tuần nên 2-3 bữa, có thể kho, hấp, luộc, nướng, nấu canh hoặc nấu cháo. Bà bầu có thể ăn đa dạng các loại cá: cá chép, cá trôi, cá rô phi, cá hồi,…

– Rau: Mỗi bữa ăn đều cần có rau xanh. Nên ăn những loại rau có màu đậm bởi chúng có chứa axit folic rất tốt cho sự phát triển trí não và hệ thần kinh của thai nhi.

– Hoa quả: Có thể ăn trực tiếp hoặc chế biến thành các loại nước ép, sinh tố dùng trong bữa chính và bữa phụ.

– Trứng: Tuy trứng rất tốt nhưng bà bầu chỉ nên ăn 3-4 quả mỗi tuần.

– Sữa: Uống 2-3 ly sữa tươi/ngày sau bữa ăn chính 2 tiếng (tương đương 1 lít sữa tươi, nên uống loại không đường để phòng ngừa nguy cơ mắc tiểu đường thai kỳ).

– Nước: Cung cấp đủ 2,5-3 lít nước mỗi ngày đã bao gồm, sữa, canh, súp, và hoa quả.

Sau đây là thực đơn cho bà bầu không tăng cân nhiều mà con vẫn khỏe mạnh, các mẹ có thể tham khảo: 

 thuc don cho ba bau tang can it, con phat trien toan dien - 4

>> Xem tiếp: 3 MẸ BẦU XINH ĐẸP CHIA SẺ THỰC ĐƠN ĂN UỐNG ĐỂ “ĂN BAO NHIÊU VÀO HẾT CON” 

Theo Hà Nguyễn (Tổng hợp) (Khám Phá)

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