Alimentazione in gravidanza
La gravidanza porta un naturaleaumento del peso, incremento che viene considerato ottimale e deve avere inizio verso la ventesima settimana.
Vanno tenute sotto controllo le variazioni dell’appetito e le”voglie“che spingono verso determinati cibi.
Bisogna sfatare il mito delle voglie, secondo alcuni studi scientifici non vi è alcuna relazione con le eventuali macchie che possono apparire sulla pelle del neonato.
Esse sono dovute a cambiamenti ormonali e a problemi di carattere psicologico, infatti durante la gravidanza le emozioni appaiono più ampliate.
Le voglie non sono altro che bisogno di essere amate e coccolate .
Innanzitutto le donne in gravidanza devonoassumere ferro,in media la quantità di ferro di una persona adulta è pari a 10 – 15 mg/die mentre una donna in gravidanza ha bisogno di almeno30 mg/ die.
Il fabbisogno aumenta soprattutto durante gli ultimi mesi di gestazione a causa di una maggiore richiesta metabolica.
La carenza di ferro nell’organismo causa l’anemia sideropenica,che si manifesta molto spesso in gravidanza, provocando tachicardia, pallore e diminuzione della concentrazione.
Vitamine e calcioper prevenire anemia e malattie da deficit, è quindi necessario seguire una dieta equilibrata con l’integrazione delle suddette sotto stretto controllo del medico.
Un ruolo fondamentale riveste l’acido folico, vitamina del gruppo B;
nel periodo della gravidanza il fabbisogno di questa vitamina aumenta notevolmente ed è consigliabile una sua assimilazione costante per il benessere sia della mamma che del bebè.
Il nostro organismo non è in grado di produrre l’acido folico, come accade anche per la maggior parte delle vitamine, è quindi importante assumerlo attraverso alimenti che lo contengono.
L’acido folicopuò essere introdotto in due modi, assumendo ogni giorno un prodotto farmaceutico prescritto dal medico, consumando alimenti che lo contengono, specifici per le mamme in gravidanza.
Il fabbisogno di acido folico è pari a 0,2 mg del nostro fabbisogno giornaliero, in gravidanza invece la quantità giornaliera e di 0,4- 0,8
mg.
Gli alimenti che contengono maggiormente acido folico sono:
- legumi
- banane
- fagioli
- pane
- melone
- agrumi
- broccoli
- spinaci
- lievito
- asparagi
- insalata
- cereali integrali.
Leverdurevanno conservate in modo corretto affinché conservino le loro proprietà.
Come risulta da numerosi studi le future mamme che assumono regolarmente le giuste quantità diacido folico proteggono il feto da importanti malformazioni del sistema nervoso centrale:
- Spina bifida(mancata chiusura della spina dorsale con conseguenti alterazioni del midollo spinale)
- Anencefalia(sviluppo del cervello non completo)
- Encefalocele(difetto localizzato della volta cranica, attraverso cui fuoriesce un meningocele
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