O Que a Grávida Deve e Pode Comer? (ATUALIZADO 2016)

Tudo Sobre o que a Grávida Pode Comer

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Os Melhores Alimentos para a Gravidez. Comer por dois pode ser uma responsabilidade estressante, especialmente com tantas informações conflitantes.

Eis alguns alimentos que são essências para a gravidez.

Você não precisa gostar ou comer todos, mas escolher seus favoritos para dar um impulso nutricional a sua gravidez.

O Que a Grávida Deve e Pode Comer

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Ovos

Além de mais de 12 vitaminas e minerais, os ovos contêm muitas proteínas de qualidade, que é essencial para a gravidez.

As células do bebê crescem a uma taxa exponencial e cada célula é composta por proteínas. Além disso, uma mulher grávida tem suas próprias necessidades de proteína.

Os ovos também são ricos em colina, que promove crescimento e saúde em geral do seu bebê, ajudando a prevenir defeitos do tubo neural.

Procure ovos enriquecidos com DHA porque eles contêm uma forma mais benéfica de ômega-3.

 

Salmão

Não só é rico em proteínas de alta qualidade, mas também é uma fonte excepcional de gorduras omega-3, que são boas para o desenvolvimento do seu bebê e pode ajudar a impulsionar o seu humor.

E ao contrário do peixe-espada, cavala, malacanthidae e tubarão, o salmão tem quantidades baixas de mercúrio, um composto que pode ser prejudicial para o seu bebê que está desenvolvendo o sistema nervoso.

Lembre-se que mesmo o salmão e outros peixes com baixo-mercúrio, devem ser consumidos moderadamente para evitar ingerir muito mercúrio.

 

Feijão

Lentilhas, feijão preto, feijão, grão de bico… são tantos para escolher. Feijões contêm mais fibra e proteína que todos os legumes.

Quando você está grávida, seu trato gastrointestinal desacelera, colocando você em risco de constipação e hemorroidas.

Fibra pode ajudar a prevenir e aliviar estes problemas.

Além disso, alimentos que contém fibra tendem a ser ricos em nutrientes.

Isso é certamente verdadeiro para o feijão, que são boas fontes de ferro, ácido fólico, cálcio e zinco.

 

Batata-doce

Batata doce possui carotenoides, pigmentos vegetais que são convertidos em vitamina A em nosso corpo.

Eles são convertidos em vitamina A apenas conforme o necessário, então não há nenhuma necessidade de restringir seu consumo de frutos ricos em vitamina A.

Batatas-doces também são uma grande fonte de vitamina C, ácido fólico e fibra.

E como o feijão, eles são baratos e versáteis.

 

Grãos Integrais

Cereais integrais são importantes na gravidez, porque eles são ricos em fibras e nutrientes, incluindo a vitamina E, selênio e fitonutrientes (compostos de plantas que protegem as células).

Grãos integrais como aveia, noz e quinoa são ótimos, pois são ricos em nutrientes e proteínas, tornando-se um superalimento.

 

Nozes

As nozes são uma das mais ricas fontes de ômega-3, à base de plantas. Um punhado de nozes é uma ótima opção para um lanche.

Enquanto ômega-3 à base de plantas não fornece grande parte de DHA que irão beneficiar o seu bebê, eles ainda são bons. As nozes também são uma boa fonte de proteína e fibra.

 

Iogurte Grego

Iogurte grego normalmente tem duas vezes a proteína de iogurte regular.

E qualquer tipo de iogurte é uma grande fonte de cálcio, que é vital em uma dieta de gravidez.

O objetivo durante a gravidez é ter certeza de que você vai fornecer tudo o que seu bebê precisa sem sacrificar a sua própria saúde e nutrição.

Cálcio vai ajudar a manter seus próprios ossos intactos, enquanto estabelece um esqueleto saudável para seu bebê.

 

Vegetais Folhoso, Verde Escuro

Espinafre, couve, acelga e outros vegetais de folhas verdes são carregados com as vitaminas e nutrientes, incluindo vitaminas A, C e K, bem como o ácido fólico que é muito importante.

 

Carne Magra

Carne é uma excelente fonte de proteína de alta qualidade.

Ao comprar carne vermelha, procure cortes que são cerca de 95 a 98% sem gordura.

Carne de porco destaca-se entre as carnes, porque contêm colina além de proteína.

 

Vegetais e Frutas Coloridas

Comer frutas e vegetais verde, vermelho, laranja, amarelo, roxo e branco em abundância, pois garante que você e seu bebê obtenham uma variedade de nutrientes.

Cada grupo de cores fornece diferentes vitaminas e minerais.

Se você expor seu bebê a uma variedade de frutos sadios e legumes no útero, você vai aumentar a chance dele reconhecer e aceitar aqueles sabores mais tarde.

ATUALIZADO: 23/09/2016 (INFOGRÁFICO)

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