{"id":3921,"date":"2014-11-18T17:05:35","date_gmt":"2014-11-18T17:05:35","guid":{"rendered":"https:\/\/www.bioecoactual.com\/2014\/11\/18\/recomanacions-basiques-per-a-futures-mares-per-esther-baena-dietista\/"},"modified":"2017-03-31T18:23:13","modified_gmt":"2017-03-31T18:23:13","slug":"recomanacions-basiques-per-a-futures-mares-per-esther-baena-dietista","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2014\/11\/18\/recomanacions-basiques-per-a-futures-mares-per-esther-baena-dietista\/","title":{"rendered":"Recomanacions b\u00e0siques per a futures mares, per Esther Baena, dietista"},"content":{"rendered":"<p><strong>Penses quedar-te embarassada?<\/strong><\/p>\n<p>La preparaci\u00f3 per a l&#8217;embar\u00e0s \u00e9s gaireb\u00e9 tan important com els mesos de gestaci\u00f3. Per tant, \u00e9s el moment d&#8217;adquirir bons h\u00e0bits tant en la teva alimentaci\u00f3 com en el teu estil de vida: portar una alimentaci\u00f3 ben planificada i saludable, fer exercici, eliminar el tabac<sup>1<\/sup> i l&#8217;alcohol<sup>2<\/sup>, etc. Tamb\u00e9 \u00e9s important tenir un \u00edndex de massa corporal (IMC) adequat abans de l&#8217;embar\u00e0s per al bon desenvolupament del beb\u00e8<sup>3<\/sup>.<\/p>\n<p>  <!--more-->  <\/p>\n<p><strong>Qu\u00e8 passa durant l&#8217;embar\u00e0s?<\/strong><\/p>\n<p>El cos de la dona es prepara per a grans canvis: la formaci\u00f3 de la placenta, del fetus, l&#8217;\u00fater, del desenvolupament del pit, etc. Per aix\u00f2, les necessitats d&#8217;alguns nutrients augmenten fins a un 50%. Aix\u00f2 no vol dir que s&#8217;hagi de menjar per dos ja que no hi ha un augment excessiu de les calories totals que s&#8217;han de consumir.<\/p>\n<p><strong>Quins s\u00f3n aquests nutrients?<\/strong><sup>4<\/sup><\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\" alignright size-full wp-image-3919\" style=\"margin: 5px 5px 5px 10px; float: right;\" alt=\"QUE-MENJAR Recomanacions-basiques-per-futures-mares \" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2014\/11\/QUE-MENJAR_Recomanacions-basiques-per-futures-mares_.jpg\" height=\"275\" width=\"183\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2014\/11\/QUE-MENJAR_Recomanacions-basiques-per-futures-mares_.jpg 467w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2014\/11\/QUE-MENJAR_Recomanacions-basiques-per-futures-mares_-200x300.jpg 200w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2014\/11\/QUE-MENJAR_Recomanacions-basiques-per-futures-mares_-280x420.jpg 280w\" sizes=\"auto, (max-width: 183px) 100vw, 183px\" \/><\/strong>Els nutrients que requereixen especial atenci\u00f3 s\u00f3n: la prote\u00efna, el ferro, l&#8217;\u00e0cid f\u00f2lic, el iode, el zinc, el calci, l&#8217;omega 3 (DHA \/ EPA), la vitamina D i la B12.<\/p>\n<p>Durant el 1r trimestre el fetus no creix massa, de manera que les necessitats de prote\u00efna no augmenten. No obstant aix\u00f2, no passa el mateix amb l&#8217;\u00e0cid f\u00f2lic, el ferro, el iode i el zinc, ja que aquestes augmenten un 50% m\u00e9s de les recomanacions generals.<\/p>\n<p>Al 2n trimestre calen unes 340kcal m\u00e9s i al 3r trimestre, aproximadament, 452kcal. En ambd\u00f3s trimestres cal menjar uns 25 g m\u00e9s de prote\u00efna (gaireb\u00e9 un 50% m\u00e9s). No obstant aix\u00f2, les necessitats de la resta de nutrients no varien respecte al 1r trimestre.<\/p>\n<p>En els 6 primers mesos de lact\u00e0ncia hi ha una despesa cal\u00f2rica di\u00e0ria d&#8217;unes 500kcal. Les necessitats de iode augmenten una mica m\u00e9s que en l&#8217;etapa de l&#8217;embar\u00e0s, per\u00f2 les de ferro disminueixen per sota de les d&#8217;una dona adulta a causa de l&#8217;abs\u00e8ncia de la menstruaci\u00f3.<\/p>\n<p>Durant l&#8217;embar\u00e0s i la lact\u00e0ncia, l&#8217;absorci\u00f3 del calci \u00e9s m\u00e9s eficient per\u00f2, tot i aix\u00ed, \u00e9s important assegurar una aportaci\u00f3 de calci d&#8217;almenys 1000mg al dia.<\/p>\n<p>Com que no es recomana el consum de peix blau durant l&#8217;embar\u00e0s perqu\u00e8 cont\u00e9 metalls pesats i contaminants industrials, \u00e9s aconsellable prendre un suplement de DHA \/ EPA (preferiblement que provingui de microalgues) tant en l&#8217;embar\u00e0s com en la lact\u00e0ncia ja que millora la visi\u00f3 i les funcions cerebrals del beb\u00e8.<sup>5<\/sup><\/p>\n<p>La vitamina D \u00e9s indispensable per al bon desenvolupament dels ossos; tant del fetus com del nad\u00f3. La futura mare ha de exposar-se al sol cada dia o prendre un suplement de vitamina&nbsp;D2.<sup>6<\/sup><\/p>\n<p><strong>Es pot portar un embar\u00e0s saludable sent vegetariana o vegana?<\/strong><\/p>\n<p>La fam\u00edlia, els amics i fins i tot alguns professionals sanitaris poden estar preocupats davant la idea de portar un embar\u00e0s sent vegetariana o vegana. No obstant aix\u00f2, les necessitats nutricionals no canvien respecte a les d&#8217;un embar\u00e0s omn\u00edvor: cal prestar atenci\u00f3 als mateixos nutrients, excepte la vitamina B12 (que ja estaran prenent de forma regular). Pel que la resposta \u00e9s s\u00ed, clar que es pot portar un embar\u00e0s saludable!<sup>8<\/sup><\/p>\n<p>1. <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7699353\"><\/a><a target=\"_blank\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7699353\">www.ncbi.nlm.nih.gov\/pubmed\/7699353<\/a><br \/>2. <a target=\"_blank\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7699353\">www.ncbi.nlm.nih.gov\/pubmedhealth\/PMH0004694\/<\/a><br \/>3. American Congres of Obstetricians and Gynecologist<i> (ACOG)<br \/><\/i>4. National Institute of Health (<em>NIH<\/em>) y Food and Nutrition Board, Institute of Medicine (<em>IOM<\/em>)<br \/>5. International Society for the Study of Fatty Acids and L\u00edpids<i> (ISSFAL)<br \/>6. <\/i><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2034574\/\"><\/a><a target=\"_blank\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2034574\/\">www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2034574\/<\/a><br \/>7. <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/3589760\"><\/a><a target=\"_blank\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/3589760\">www.ncbi.nlm.nih.gov\/pubmed\/3589760<\/a><br \/>8. <a target=\"_blank\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7699353\">www.ncbi.nlm.nih.gov\/pubmed\/358976<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Penses quedar-te embarassada? La preparaci&oacute; per a l&rsquo;embar&agrave;s &eacute;s gaireb&eacute; tan important com els mesos de gestaci&oacute;. Per tant, &eacute;s el moment d&rsquo;adquirir bons h&agrave;bits tant en la teva alimentaci&oacute; com en el teu estil de vida: portar una alimentaci&oacute; ben planificada i saludable, fer exercici, eliminar el tabac1 i l&rsquo;alcohol2, etc. Tamb&eacute; &eacute;s important [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":3119,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166,7137],"tags":[865,3022,2622,1508,3023,3024,3020,3021],"class_list":["post-3921","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio","category-nutricion-infantil","tag-baena","tag-basicas","tag-dietista","tag-esther","tag-futuras","tag-mamas","tag-quecomer","tag-recomendaciones"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Recomanacions b\u00e0siques per a futures mares, per Esther Baena, dietista - Bio Eco Actual<\/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:\/\/www.bioecoactual.com\/ca\/2014\/11\/18\/recomanacions-basiques-per-a-futures-mares-per-esther-baena-dietista\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Recomanacions b\u00e0siques per a futures mares, per Esther Baena, dietista\" \/>\n<meta property=\"og:description\" content=\"Penses quedar-te embarassada? 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La preparaci&oacute; per a l&rsquo;embar&agrave;s &eacute;s gaireb&eacute; tan important com els mesos de gestaci&oacute;. 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