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Ch dinh dng cho ph n mang thai

I. nn n - ung

ST T 1

Mn n Vng

L do Cha nhiu dinh dng, cht x: protein, cht bo, canxi, magi, st, km, vitamin E, B1, B2,... H huyt p, li tiu, tt cho ngi trng c khi mang thai Dinh dng cao, protein phong ph, l tng nht trong cc loi thc phm Gip thai nhi pht trin nhanh n ngon, kch thch d dy, thm n, tiu ha, tit sa Cung cp dinh dng, vitamin Nng cao ch s DHA

Ghi ch Vng en tt hn vng trng

2 3

Sa u nnh Trng g

2000ml/ngy chia 6 ln Dng hp l, khng qu nhiu Cn 46-56g/ngy: tht, trng, sa b, u, u ph Canh tht g, c, tht,...

Protein

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Canh Vitamin phc hp Du c DHA

C trong c bin, ko c trong c nc ngt, ng vt trn cn 200-400 g/ngy, nn ung sa ti tit trng Hm g mi gi vi 20-30g ng sm, 10-20 qu to tu, 50g gng ti cho sn ph n Ung nc gng ti 10g/ngy trong 4 ngy

Sa b

m bo canxi

Tht g

Tnh m, v ngt, b kh, chng suy

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Gng ti

Gim bun nn

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n cng nhiu, thai cng thng, khe mnh, thng minh vin vitamin thin nhin, ko di tui th (vitamin P), 1 Nn n thng xuyn

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To tu

cha cao huyt p 13 Vitamin C Gim triu chng au , duy tr lng hng cu, chng co git, sng cng chn C vitamin B11 thin nhin, tt cho ty sng thai nhi, dy thn kinh C protein, cht bo, ccbon hyrat, canxi, pht pho, st, km, nhiu vitamin --> kin t b v, b thn, chc gn, hot huyt, cm mu Cht bo, vitamin B1, B2, canxi, magi, st, km, khi phc th lc Protein, ng, vitamin, mui v c, dinh dng cao, b huyt, tng sa. u ph, sa u nnh, u ph l, c u ph u c v ngt, tnh n, st khun, gii c, tiu vim, gim au, cha thiu sa Cha tc tia sa - Khng c sa: Rau mi + cho chn gi go np - t sa: + ht mt, tht ln, vng nu cho vi go np n hng ngy + Chn ch vng (hoc mng gi ln en) nu cho go np, thng tho + Tm ti gi nt cho vo ru np, mui hp chn n vi cm + Cho go np vi vng n hng ngy (thm chn ch, mng ln) - Tc tia sa: l inh lng, sao k, h th, sc cn ung nng - Tc tia sa, sng: r da di phi kh, sao vng, mi ln sc, ung C ch Sau 3 thng mang thai: 500g/ngy, n nhiu rau xanh, hoa qu cha nhiu C

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Mng ty

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Ht d

16

Ht k

Nu cho k, nu nh cm Hm vi mp, nm hng, mng gi, gng, mui, hnh.

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u ph

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B ng

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X mp Thuc nam cha thiu sa

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Lc

iu ha d dy, kin t, Nu xi, rang: 25g, trn rut, nhun phi, tiu trnh n lc mc m, dng kh, dinh dng tng i ton din, d phng 2

thiu sa 22 23 24 Ht da Nc Vitamin B11 n trc hoc sau ba n --> tng chc nng tiu ha Chim 60% trng lng c th, gim bun nn Chng cc nh hng xu n thai nhi. Triu chng: thiu mu, mt mi Chng pht trin chm, nh hng xng Chng thiu mu n nhiu loi ht da cng nhau cng tt n t mui Tht nc, lng trng g, gan, ht iu, rau xanh m. 0,4mg/ngy Tht, gan, trng, hi sn Tht, s, lng trng, sa, nho, anh o, nc m, ng , rau xanh Sa b, c kh, u nnh, hu, cn 1200mg/ngy

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Km St

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Can xi

Cn cho pht trin xng

II. King n - ung

STT 1 2 3 4 5 6 7 8 9 10 11 12 Cua mai

Mn n Thuc l

L do D xut huyt Nhiu phm mu Gy chng mt Chng mt, bun nn To bn C phn chua Nng To bn Nhiu it D b gan

Ghi ch King thi k u

Thc phm ha hc Thc phm tnh lnh, nng Du m, cay nng Quy ng ha hc Long nhn Hng liu tnh nhit Rong bin Vitamin A

VD: tht hp C ti, da chut, bt u xanh, tr lnh, xoi

Du hi, t, bt tiu, qu, ng v hng n nhiu khng tt Ch cn qua thc n l : tht, c, trng, hoa qu sm mu, cam, c rt Nn thn trng khi dng Khng s dng thi k u

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Thuc ng y ng quy nu trng g Ba ba Hong k hm tht g Cy ch mu d Rau sam Thc phm ng hp Tht ch Nhn sm ung lnh Vim mi, kh qun 4 D b sn Tnh hn

Khng n khi sp chuyn d Cm s dng khi mang thai, hu sn Ht bo bo, khng n Khng n C cht bo qun, dinh dng khng cao Hm lng thuc tr su cao c bit khng tt khi mi sinh

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Rau chn vt Gan ln Ch phm t u tng Sn tr Khoai ty C ph Bt ngt Ru Thuc b C ca Go v m tinh ch Ung nhiu tr n nhiu thc phm c tnh axit Thc phm b nm, mc Ung nc ng trong thi gian di Thc phm c hm lng m cao Thc phm c hm lng protein cao Thc phm c hm lng ng cao Thc phm c hm lng canxi cao n qu mn Cht b c tnh m v nng

Cha nhiu axit oxalic Cha lng ln vitamin A

Lm gim lng km, canxi Khng tt cho thai nhi Cn thn khi s dng

Khng tt C c t solaninne C cht cafein C cht sodium glusate Qu ti Khng tt Mt cht b Cha nhiu axit tanic

C chua, anh o, qut, nho, to

Khng tt Khng tt cho tr mi sinh Khng c ung d t

Nn dng loi t tinh ch nh hng n lng st Khng nn dng trong 2 tun u

Ng c nh hng sau khi sinh Ung th Khng tt Khng tt, thai to u: 800 mg, cui: 1100 mg l t c, tht, trng Khng tt 6 g l Nhn sm, nhung hu, cao, long nhn, vi, h o 5 90-100g l ch dng khong 7-10 ngy

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n chay lu di ung c tnh kch thch Tha dinh dng Khng nn n king

Khng tt Ru, nc c ga,... Bo ph Thiu dinh dng Khng tt

Nhng ch 1. iu chnh th trng trong thi gian mang thai - Khng nn n qu nhiu, nn n nhiu ln, n nhiu tht, lng trng g, c, ci xanh, hoa qu, - Ch s tng th trng bnh thng trong thi gian mang thai: di 11kg. Sau 3 thng mang thai, mi thng tng 1,3 1,5 kg hp l, qu 1,5 kg cn iu chnh 2. Bo m ch n ung lnh mnh - Thi k u (1-3 thng): Nn n nht, d tiu ha, n t nhiu ba, trnh n nhiu du. Nn chn cc thc phm c hm lng protein cao: sa, trng, tht gia cm, c,... b sung B1, B12 nu cn. Lng protein phi trn 40g/ngy: 200g lng thc, 2 qu trng g, 50g tht nc, rau xanh v hoa qu - Thi k gia (4-7 thng): Nn n nhiu loi thc phm, m bo thc phm ng cc (bt m, k, ng, la mch) 400-450g lng thc/ngy, 50g ch phm t u, 100-150g tht, gia cm, trng, c,... thng xuyn hp th gan v tit ng vt (1-2 ln 50-100g/tun), 50g rau xanh v hoa qu, 220 ml sa b hoc u nnh, 20g du thc vt, ngoi ra: tm kh, to bin --> canxi, it. - Thi k cui (8-10 thng): Ch n hng ngy nn tng 150-200g protein c gi tr sinh l cao (gia cm, c, trng, tht, sa b, sa u nnh,...), 400-450g thc phm h ng cc, 1-2 ln /tun n gan v tit ng vt, 440 ml sa b hoc u nnh, cc thnh phn khc tng t k gia, n t chia nhiu ba, nu ph phi iu chnh lng mui. 3. Tiu chun hp th nng lng v cht dinh dng chnh trong thi gian mang thai Nn g lng (kca l) BT Prot ein (g) Can xi (mg ) 800 100 0 120 0 St (mg ) Vitam in A ( g) 700 900 Vitam in B1 (mg) Vitam in B2 (mg) Vitam in C (mg) Vitam in D (mg)

2100 65-80

20 25

1,3 1,5

1,2 1,7

60 80

200 400

4-6 2180 80-95 thn g 7-9 2300 thn g 85100

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900

1,8

1,7

80

400

4. Hi sn v ph n mang thai 7

- C, tm, cua, s, hn l nhng thc n quan trng ca mt ch n ung khe mnh, vi lng protein cao, axit omega-3.... Tuy nhin, hu ht cc loi ny u cha mt lng thy ngn nh --> chn loi cha hm lng thy ngn thp. - La chn an ton: + Khng nn n: c mp, c kim, c thu, c knh --> hm lng thy ngn cao. + n ti a 2 ba n mi tun cc loi c v tm, cua, s, hn cha hm lng thy ngn thp hn: tm, c ng trng ng hp, c hi, c minh thi, c tr. + Kim tra nhng khuyn co ca a phng v an ton ca nhng loi c do gia nh hoc bn b nh bt ti cc h, sng v khu vc ven bin ti a phng --> n ti a 1 ba/tun, khng n loi c no khc trong tun. 5. Thc n hng ngy ca ph n mang thai Lng thc K u K gia K cui 200-300 400-450 450-500 u 25-50 50-75 75-100 Rau xanh 200-400 400-500 500-600 Tht c 100-150 100-150 150-200 (n v: g/ngy) Trng Sa (mL) 50 50-100 50-150 225 225 225-450

- Hoa qu: n va phi, k u 50-100g, k gia v k cui 100-200 g hng ngy. - Lng mui s dng khng qu 8-10g/ngy - Mang thai thi k u cm n nht, d tiu ha: khng n t, c ph, n protein cht lng cao (trng, sa, tht u ,...), sng dy c th n bnh m, bnh kh, bnh ngt gim bun nn, n nhiu hoa qu v rau xanh b sung vitamin, mui v c v nc. - Mang thai thi k gia cn n c tht-rau: nhu cu dinh dng tng --> n nhiu protein; mi ngy cn n ch phm t u (u, sa u nnh,...) v n ni tng ng vt (tim, gan, ct,...); n nhiu go, bt m (> 400g/ngy) --> tng nhit nng; n hoa qu ti v rau xanh --> b sung carotin, C, B2 (500g rau xanh/ngy); n sa b, u nnh, ch phm t u, rau cu, tm bc v,... --> tng canxi. - Cht lng mn n cui thai k cn m bo: Trn c s thi k gia, tng thm lng hp th nhit nng, protein, axit bo cn thit, 8

mui v c, vitamin, nc; gim bt ng v cht bo (gim lng go, bt m,...) --> trnh thai nhi pht trin qu ln; n t chia nhiu ba.
Thc n 1

Ba sng 250g sa u nnh hoc sa b, 50g quy, 50g bnh nng, 10g ng trng

Ba tra 150g bnh bao, 50g cho k, tm kh xo rau ci du (300g ci du, 5g tm kh), tht b bm xo u ph (25g tht b, 100g u ph, 25g c rt)

Ba ti 150g cm t, tht ln xo rau ci xanh v to bin (25g tht nc, 200g ci xanh, 10g to bin), tng vng trn u qu (100g u qu, 25g tng vng)

Thc n 2

Ba sng sa b v trng g (250g sa b, 50g trng g), bnh u (30g bt m, 20g u , 10g ng trng)

Ba tra 150g bnh m, 50g cho k, 150g c, tht xo ci du (25g tht nc, 200g ci du)

Ba ti 150g cm, gan ln xo da chut (100g gan ln, 100g da chut), canh trng c chua (50g trng g, 100g c chua), 1 qu to

Thc n 3

Ba sng 100g cho k, 2 qu trng g, 20g tng vng

Ba tra 150g bnh bao, 100g canh xng sn nu u nnh, 200g bp ci xo

Ba ph 50g m si, 2 qu trng g, 100g c chua (hoc ci xanh)

Ba ti 125g cm t, 100g canh l dic, tm kh xo ci du (10g tm kh, 100g ci du)

Thc n 4

Ba sng

Ba 10h sng 200g sa b, 200g da hu

Ba tra

Ba 3h chiu 50g bnh ga t, 100g sa b v 8g ng ct

Ba ti

180g cm, canh to bin (5g to bin, 5g hnh ty), 50g trng p lt, 30g ci bp, 40g c chua, 2g rau thm, 30g da chut dm

Mt sut n ngui (120g m si, 25g trng, 3g du, 30g da chut, 30g tht hun khi (dm bng), 20g u xanh, 5g gng ti, 3g du vng, 5g ng ct)

200g cm, 100g c, 50g c ci, 140g b hm, 60g rau dm, canh to porphyra (1g)

Thc n 5

Ba sng

Ba 10h sng 100g qut, 20g bnh bch quy

Ba tra

Ba 3h chi u 150g sa b, 50g bnh ga t

Ba ti

100g bnh bao hoc bnh m, 50g trng trng, mt sut rau trn (1g rau thm, 30g ci bp, 30g mng ty, 10g du, nu c iu kin c th thm 20g da chut, 50g c chua), 200g sa b v 10g ng ct

Cm rang (200g cm, 60g tht mui, 30g hnh, 10g u H lan, 10g c rt, 10g du), canh tht nu gi v ci xanh (15g tht, 60g gi , 50g ci xanh)

200g cm, 70g c chim nng v 30g hnh, canh to u ph (5g to, 100g u ph), 50g rau xo hoc 70g ci b xi xo

Thc n 6

Ba sng

Ba tra 10

Ba ti

250ml sa 150g bnh ngt, 50g canh m 20g cm, tht ln xo u nnh, bnh hoc m si, tht b cng to v rau ci trng 50g quy, xo rau cn (25g tht b, (25g tht nc, 10g to 50g bnh bao, 200g rau cn), du ph l nu, 200g ci trng), ci 10g ng trn cng rau ci trng (50g xanh u ph (100g ci trng u ph l, 100g rau ci xanh, 50g u ph) trng)

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6. Chng ph khi mang thai - C chp 1 con (300g) lm sch, cho u nh (60g) ra sch vo bng c, khu kn, thm 300ml nc, un nh la cho chn nh, n nng vo lc i, cn n 2-3 ngy, mi ngy 1 ln - Cn theo di huyt p, protein niu v cc triu chng khc phng chng sn git (thng 3, 4, 6, 7). Trng hp ph nh, huyt p khng tng, ngi mt mi, ngi ni, ming nht, c th dng cc bi thuc sau: + V b ao 200g un k vi nc, cht ly 150ml nc c, chia 3 ln ung trong ngy, 5-7 ngy + C chp 1 con (300g), go t 100g, mui va , ninh thnh cho, n cho thm mui, 1 ln/ngy, n nng, 2-3 ngy lin + B ao 1 qu (350g) gi kn bng l chui, em nng trn than hng, khi l chui chy l c. B ht, no ly tht b, chia 2 ln n trong ngy, 3-5 ngy. + Mc nh en 30g, c chp 1 con (250g), m ln 5ml, mui va . C lm sch, mc nh ngm nc nng, ra sch thi nh cho vo bng c, cho m ln v mui khp mnh c, hp cch thy, n nng 1 ln/ ngy, n 2 ln cch nhau 5 ngy. + Ru ng 30g, rut c bc n 30g, v b ao 60g, sc k, ly 50ml nc c, ung 3 ln/ ngy, dng 5-7 ngy. + Ng non 100g, c chp 1 con (250g), mui va , hm cch thy, n nng 1 ln/ngy, 2-3 ngy.

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