Pregnancy diet – what to eat and what to avoid

NOSEČNIŠKA PREHRANA – KAJ JESTI IN ČESA SE IZOGIBATI

 

Ko ti zadiši pršut, nato pa z jezo hlastaš tisto zelenjavo… vem kako je! Nikoli si ne bi mislila, da lahko nosečnost vpliva na moj okus in skušnjave. Na nekatere stvari prej ne bi niti pomislila, sedaj pa skozi čepijo v mojem hladilniku, in bog ne daj, da jih zmanjka!

Kot bodoča mamica sem se zavedala pomena zdrave prehrane med nosečnostjo že od samega začetka. Res pa je, da nisem imela veliko težav, saj se zdravo prehranjujem že v osnovi. Vendar kljub poznavanju zdrave prehrane, obstajajo izjeme na katere moramo biti še posebej pazljivi ali se jih strogo izogibati. Zato z veseljem z vami delim svojo izkušnjo, svoje skušnjave ter česar sem se absolutno izogibala.

  1. PREHRANSKI DODATKI:

v nosečnosti sem uživala dva prehranska dodatka, Novalac prenatalne kapsule ter magnezij šumeče tablete

  • FOLNA KISLINA – DA ALI NE

Pa začnimo z dodatki, ki so vitalnega pomena za razvoj živčnega sistema ploda v zgodnji nosečnosti, kot tudi v zadnjem tromesečju in v fazi dojenja. Verjetno vse nosečke, ki sedaj prebirate ta zapis veste, da je za zdrav razvoj otroka pomembno uživanje FOLNE KISLINE za pravilen razvoj živčevja, možganov in hrbtenjače vašega fižolčka. Sicer jo lahko najdemo v različni zelenjavi kot je špinača, zelena solata, fižol, brokoli, cvetača, zelje itd., vendar večina nosečk ob natrpanem urniku in ob morebitni službi do 8 meseca nosečnosti, enostavno ne uspe zaužiti priporočljive dnevne vsebnost. Zato sem se kljub uravnoteženi prehrani tudi sama odločila, da dnevno dozo folne kisline nadomestim z Novalac prenatalnimi kapsulami, ki vsebujejo aktivno folno kislino ter visokoabsortivno železo.

S kapsulami folne kisline sem se seznanila v zgodnji nosečnosti, pri čemer sem preizkusila več različnih, na koncu pa izbrala in ostala zvesta prenatalnim kapsulam Novalac. Zakaj Novalac? Predvsem zaradi priporočil prijateljic in prijazne farmacevtke v lekarni. Dodatno pa so me prepričale s svojo sestavo, saj zraven omenjene folne kisline vsebujejo tudi nekatere druge vitamine in minerale, med drugim železo ter omega-3 maščobe, ki so prav tako bistvenega pomena za zdrav razvoj ploda. In kot zmeraj imam rada vse na enem mestu, zato tudi tukaj ni bilo dvoma, da mi dodatek ”vse v enem” ne bi ustrezal.

Najbolje je že v času pred zanositvijo, še posebej za ženske, ki so uporabljale kontracepcijo, saj je vsebnost folne kisline v telesu zelo nizka. Vendar glede na dejstvo, da sem bila tik pred zanositvijo še ginekološko operirana, tega seveda nisem predvidevala in tako sem jih začela uporabljati šele v 4 tednu nosečnosti.

  • DO KDAJ UPORABLJATI FOLNO KISLINO?

Nekje boste zasledile, da je primerno uživanje zgolj prve 3 mesece, ko je intenzivnost delitve celic največja, vendar nove študije pravijo, da se s folno kislino ne moreš predozirati in jo je priporočljivo jemati tudi med dojenjem (svojo zalogo po porodu že imam pripravljeno v torbi za porodnišnico). Mogoče nekoliko nevmesno, ko sem živela v Ameriki, sem zasledila, da nekatere punce ves čas uporabljajo folno kislino, saj naj bi vplivala na lepše lase.

2. KAJ NAJ BO NA VAŠEM KROŽNIKU IN KAJ ČRTAJTE?

Sedaj pa k večnim dilemam – kaj vse lahko uživam in česa se je potrebno strogo izogibati. Ker zelo rada kuham, je bilo lažje nadzirati vnos hrane v dnevnih obrokih. Ogromno sem in še pojem ogljikovih hidratov (pečeni ovseni kosmiči z oreščki in rozinami so bogat in hranljiv zajtrk), beljakovin (bananin smoothie s chia semeni), sadja in zelenjave, pri čemer paziti, da je dobro oprano, da ne staknete  toksoplazmoze.

Najtežje se je upreti sušiju. Kot verjetno veste, je surov losos na prepovedani listi, saj lahko prenese bakterijo listerio, ki predstavlja resno grožno za spontani splav. Tako sem surov losos nadomestila s pečenim filejem lososa v pečici in zadovoljila svoj apetit. Prav tako pazim, da je meso skozi prepečeno, izogibam se domačim salamam (ki mi izjemno dišijo že vso nosečnost), jetrnim izdelkom, morskim ribam, majonezi, plesnivim sirom (gorgonzola, feta, brie) ter domačim jajcem, kot tudi alkoholu, kavi in sladkarijam.

3. ODGOVORI NA VAŠA VPRAŠANJA

 

  • MIT – ALI JE RES, DA MORAM JESTI ZA DVA?

Ne! Res je, da je potrebno povečati vnos dnevnih kalorij, vendar to ne pomeni, da moraš svoje obroke  pomnožit za dvakrat. Ženske s povečano telesno težo pravzaprav imajo dovolj zalog prva dva trimestra in teže sploh ne rabijo povečati, medtem ko se v zadnjem trimestru priporoča 200 kalorij več na dan.

  • KOLIKO OBROKOV NA DAN?

Zaradi težav z zgago se nagibam k 4-5 manjšim obrokom na dan.

  • ZA KOLIKO KG SEM SE ZREDILA?

Sedaj sem v 8 mesecu in sem pridobila 13 kg. Na začetku je teža strmo naraščala, sedaj se je pridobivanje kg malenkost ustavilo. Po pogovoru z osebnim ginekologom naj bi bila zdrava pridobitev nosečniške teže med 8-13 kg.

  • NOSEČNIŠKE SKUŠNJAVE

Teh je kar nekaj. Že od vsega začetka se mi je povečal apetit po kislih stvareh. Tako so kumarice zmeraj prisotne v najinem hladilniku. Prav tako sem ogromno večerov preživela s skledo domače guacamole omake in tortilla čipsom. V prvem tromesečju, še preden sem se zbudila, sem že sanjala čokolino. Da omenim, da niti nisem toliko posegala po sladkarijah (ker jih že v osnovi ne maram preveč), kot po slani in kisli hrani. Smešno pa je, da mi neverjetno diši bencin. Tako, sem z veseljem zavijem kdaj na bencinsko črpalko in tudi če ni potrebno dotočim gorivo.

 

Drage moje nosečke, ne preveč komplicirati z jedilniki, zgolj pazite na nekaj osnovnih pravil in vaš malček vam bo hvaležen. Vsekakor pa ne pozabiti na dnevni vnos folne kisline!

Nisem strokovnjak za prehrano, temveč so zapisane informacije zbrane po pogovorih z zdravniki ter priročnikih za nosečnost. Ne gre toliko za nasvet, kot za opis lastne izkušnje med nosečnostjo.



PREGNANCY DIET – WHAT TO EAT AND WHAT TO AVOID

when you are craving for prosciutto, but instead you have to chew that yummy vegetable… ohhh, I’ve been there. I would never tought that pregnancy can mess with my cravings so much. There are few things that I never ate in my life, but now my fridge is stocked with them all the time, and boy they better be in my fridge when I crave for them!

As a future mommy to be, I am aware of the importance of healthy food from the beginning of my pregnancy. But to be honest, I never had any issues as my diet is healthy in general. But even though I know the importance of healthy food, there are few things you should be careful with or absolutely stay away from. That is why my ladies, I am glad to share with you my experience, my cravings and food that is absolutely forbidden on my plate.

  1. FOOD SUPPLEMENTS

During my pregnancy I have used two supplements, NOVALAC prenatal capsules and Magnesium pills

  • FOLIC ACID – YES OR NO

So lets start with supplements, that are vital to the development of the nervous system of the fetus in early pregnancy, as well as in the last trimester and in the breastfeeding phase. Probably all preggo ladies, who are reading this right now know, that for a healthy development of your baby, folic acid is important to correctly develop nerves, brain and spinal cord of your baby. Otherwise, it can be found in a variety of vegetables such as spinach, green salad, beans, broccoli, cauliflower, cabbage, etc., but pregnant women with a busy schedule and with a possible job of up to 8 months of pregnancy, simply fail to take the recommended daily amount. Therefore, despite the balanced diet, I decided to replace my daily dose of folic acid with Novalac prenatal capsules containing active folic acid and high absorption iron.

I became familiar with folic acid capsules in early pregnancy, and I tested several but at the end I chose and remained faithful to Novalac prenatal capsules. Why Novalac? Especially because of the recommendations of my friends and the friendly lady in the pharmacy. In addition, they convinced me with their composition, because they include some other vitamins and minerals as well, including iron and omega-3 fat, which are also essential for the healthy development of the fetus. And as I always like everything in one place, there was no doubt that this ”all in one” supplement will fit my needs.

  • WHEN SHOULD I START USING NOVALAC OR OTHER FOLIC ACID CAPSULES?

The best time to start using them is before pregnancy, especially for women who used contraception, because the level of folic acid in the body is very low. However, given the fact that I was just undergoing gynecological surgery just before my pregnancy, I did not anticipate it, and so I started using them only within 4 weeks of pregnancy.

  • UNTILL WHEN SHOULD I USE THEM?

Some articles suggest to use them only the first 3 months when the intensity of cell division is at high-speed, but new studies say that folic acid can not be overdosed and it is advisable to take it as well while breastfeeding (I already have my stock for after delivery).

2. WHAT SHOULD BE ON YOUR PLATE DURING PREGNANCY AND WHAT TO AVOID?

And now the dilemma – what is ok to eat and what to avoid on your plate. As I love to cook, it was easier for me to control my diet and daily meals. I am eating a lot of carbs (baked oat meal with nuts and raisins is my favorite breakfast), protein (banana smoothie with chia seeds), fruits and vegetables, making sure it is well washed so that you do not get toxoplasmosis.

The hardest thing is to resist sushi. As you probably know, raw salmon is on the forbidden list, as it can transfer the bacterium Listeria, which is a serious threat to spontaneous abortion. So I replaced raw salmon with an oven baked file to satisfied my appetite. I also watch that the meat is overcooked, I avoid homemade salami (which I have been craving for all my pregnancy), liver products, molding cheese and raw eggs.

3. ANSWERS TO YOUR QUESTIONS

  • MYTH – IS IT TRUE, I HAVE TO EAT FOR TWO?

No! It is necessary to increase the daily calorie intake, but this does not mean that you have to multiply your meals by twice. Women with increased body weight actually have enough stocks in the first two trimesters and they do not need to increase their weight at all, while 200 calories more per day are recommended in the last trimester.

  • HOW MANY MEALS PER DAY?

Because of my problems with heart burn I lean-to 4-5 smaller meals per day.

  • HOW MUCH WEIGHT DID I GAIN?

I am almost 9 months and I gained 13 kilos by now. At the beginning my weight was growing faster, now it slowed down. After talking to my doctor, healthy pregnancy weight gain is between 8-13 kills.

  • PREGNANCY CRAVINGS

Ohh, cravings… I have plenty of these. From the start I am craving for sour food. Pickled cucumbers, guacamole and cabbage are a must in my fridge. But luckily I don’t have sweet tooth. But the weirdest craving is not for food… You won’t believe what I am craving for… it is the smell of gasoline. Therefor every now and then I go fill up the gas, even when I don’t really have to.

 

My dear soon to be mommies, don’t complicate your life too much with your diet, just use your common sense and be aware of few simple rules. Your baby will be grateful. But no matter what don’t forget to take your daily dose of folic acid.

I am not a nutrition expert, but all the information is collected based on an opinion of doctors and pregnancy manuals. It is not so much advice as to describe one’s own experience during pregnancy.

 

 

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