{"id":230838,"date":"2019-11-21T22:00:13","date_gmt":"2019-11-21T21:00:13","guid":{"rendered":"https:\/\/sandzakpress.net\/arhiva\/prehrana-u-trudnoci-jelovnik-recepti-zabranjena-hrana-i-ishrana-po-sedmicama"},"modified":"2019-11-21T22:00:13","modified_gmt":"2019-11-21T21:00:13","slug":"prehrana-u-trudnoci-jelovnik-recepti-zabranjena-hrana-i-ishrana-po-sedmicama","status":"publish","type":"post","link":"https:\/\/sandzakpress.net\/arhiva\/prehrana-u-trudnoci-jelovnik-recepti-zabranjena-hrana-i-ishrana-po-sedmicama\/","title":{"rendered":"Prehrana u trudno\u0107i \u2013 jelovnik, recepti, zabranjena hrana i ishrana po sedmicama"},"content":{"rendered":"

<\/p>\n

<\/strong><\/p>\n

Plan prehrane u trudno\u0107i obuhvata kvalitetne i zdrave namirnice uz dodatke prehrani ako su potrebni. Kvalitetni jelovnik bi trebao zapo\u010deti jo\u0161 i prije trudno\u0107e kako bi se organizam pripremio i opskrbio potrebnim nutrijentima.<\/strong><\/p>\n

Zdrava prehrana u trudno\u0107i treba obuhvatiti sve skupine nutrijenata koje su potrebne za rast i razvoj djeteta te pravilno funkcioniranje organizma trudnice.<\/p>\n

Unos kalorija se ne pove\u0107ava drasti\u010dno, ali se prehrana nastoji obogatiti kvalitetnim hranjivim namirnicama koje sadr\u017ee vitamine, minerale, proteine i ugljikohidrate.<\/p>\n

Hrana po sedmicama trudno\u0107e prati sve faze razvoja djeteta i poseban naglasak stavlja na potreban unos folne kiseline, magnezija, \u017eeljeza i proteina. U nastavku \u010dlanka saznajte kako se hraniti u prvom, drugom i tre\u0107em tromjese\u010dju trudno\u0107e.<\/p>\n

Prehrana u trudno\u0107i \u2013 jelovnik<\/strong><\/p>\n

\u0160to jesti u trudno\u0107i da se ne udebljam? To je jedno od pitanja koje si trudnice \u010desto postavljaju. Treba znati da prehrana u trudno\u0107i nikako ne zna\u010di dupli unos kalorija ni potrebu za prejedanjem. Unos kalorija se pove\u0107ava za oko 200 do 300 uz uvo\u0111enje dodatne u\u017eine.<\/p>\n

Plan prehrane u trudno\u0107i obuhvata kvalitetne i zdrave namirnice uz dodatke prehrani ako su potrebni. Kvalitetni jelovnik bi trebao zapo\u010deti jo\u0161 i prije trudno\u0107e kako bi se organizam pripremio i opskrbio potrebnim nutrijentima.<\/p>\n

Zdrava prehrana u trudno\u0107i<\/strong><\/p>\n

Me\u0111utim, sasvim je dovoljno po\u010deti s kvalitetnom prehranom u prvom tromjese\u010dju jer organizam \u017eene svakako mo\u017ee podnijeti izdr\u017eavanje sebe i djeteta ako unosi sve potrebne tvari.<\/p>\n

Generalno se zdravom prehranom za trudnice smatra ona koja sadr\u017ei:<\/p>\n

proteine \u2013 preporu\u010duje se unos 1 grama proteina po kilogramu tjelesne mase,<\/p>\n

\u017eeljezo \u2013 preporu\u010duje se unos 27 miligrama \u017eeljeza dnevno, \u0161to kroz prehranu, \u0161to kroz dodatke prehrani ako ih je lije\u010dnik odobrio,<\/p>\n

folnu kiselinu \u2013 preporu\u010duje se unos od 400 mikrograma folne kiseline tj. vitamina B9,<\/p>\n

kalcij \u2013 preporu\u010duje se dnevni unos od 1 gram kalcija, \u0161to kroz prehranu, \u0161to kroz dodatak prehrani,<\/p>\n

magnezij\u2013 preporu\u010duje se unos od 400 miligrama magnezij dnevno,<\/p>\n

barem dvije porcije povr\u0107a dnevno,<\/p>\n

barem dvije porcije vo\u0107a dnevno,<\/p>\n

barem 3 porcije ugljikohidrata dnevno, kompleksnih i integralnih.<\/p>\n

\u017deljezo je sastavni dio molekule hemoglobina koja prenosi kisik iz krvi u stanice, a anemija je znak da nedostaje \u017eeljeza. U trudno\u0107i se mo\u017ee uzimati kroz dodatke prehrani ili putem hrane. Hrana bogata \u017eeljezom za trudnice su sljede\u0107e namirnice:<\/p>\n

crveno meso,<\/p>\n

crveno bobi\u010dasto vo\u0107e,<\/p>\n

zeleno lisnato povr\u0107e,<\/p>\n

grahorice i mahunarke,<\/p>\n

jaja.<\/p>\n

Folna kiselina ili vitamin B9 je odgovorna za pravilan rast i razvoj djeteta u trudno\u0107i, a dobra je i kao priprema za uspje\u0161no za\u010de\u0107e. Mo\u017eete je unositi putem dodataka prehrani nakon savjetovanja s lije\u010dnikom, ili kroz ove namirnice:<\/p>\n

kvasac,<\/p>\n

p\u0161eni\u010dne klice,<\/p>\n

mahunarke i grahorice,<\/p>\n

zeleno lisnato povr\u0107e.<\/p>\n

Kalcij je nadaleko poznat kao mineral koji sudjeluje u izgradnji kostiju te je naravno bitan u trudno\u0107i za izgradnju djetetovog organizma. Iako ljudsko tijelo ima zalihe kalcija, \u017eena bi svejedno trebala uzimati dodatne koli\u010dine kako se ne bi dogodilo ispadanje zubi ili problemi s kostima nakon trudno\u0107e.<\/p>\n

Kalcija najvi\u0161e ima u:<\/strong><\/p>\n

mlijeku,<\/p>\n

mlije\u010dnim proizvodima,<\/p>\n

siru,<\/p>\n

sezamu.<\/p>\n

Magnezij i cink su tako\u0111er bitni elementi zdrave prehrane za trudnice. Magnezij sudjeluje u proizvodnji stani\u010dne energije te pravilnom kretanju mi\u0161i\u0107a, a cink tako\u0111er regulira mnoge reakcije u organizmu.<\/p>\n

Prije nego drasti\u010dno promijenite prehranu ili odlu\u010dite uvesti dodatke prehrani, obavezno se savjetujte s lije\u010dnikom.<\/p>\n

Hrana za trudnice \u2013 recepti<\/strong><\/p>\n

Prehrana u trudno\u0107i mo\u017ee obuhva\u0107ati mno\u0161tvo kreativnih i ukusnih recepata. U nastavku donosimo kratki pregled prehrane po tromjese\u010djima trudno\u0107e te plan prehrane za svako.<\/p>\n

Prehrana trudnice u prvom tromjese\u010dju<\/strong><\/p>\n

\u0160to jesti u prvim mjesecima trudno\u0107e? To se zasigurno pita svaka trudnica. Po\u010detak trudno\u0107e donosi mnoge promjene za \u017eensko tijelo, a na neke se treba brzo priviknuti.<\/p>\n

Prehrana u ranoj trudno\u0107i bi trebala ubla\u017eiti jutarnje mu\u010dnine koje su u ovom periodu \u010deste i pru\u017eiti dovoljno folne kiseline za pravilan rani razvoj djeteta.<\/p>\n

Prvi mjesec trudno\u0107e<\/p>\n

Bolovi u trbuhu su \u010desti zbog mu\u010dnina, a one mogu potrajati sve dok drugog semestra. Trudnice bi trebale jesti:<\/p>\n

zeleno povr\u0107e poput brokula i \u0161pinata,<\/p>\n

crveno meso,<\/p>\n

tamno zeleno povr\u0107e,<\/p>\n

citruse,<\/p>\n

ora\u0161asti plodovi,<\/p>\n

ribu ili riblje ulje.<\/p>\n

Dijete se u prvom tromjese\u010dju ubrzano razvija, a ve\u0107 u 6. \u00a0Sedmici trudno\u0107e mu po\u010dinje kucati srce. Zbog toga se pobrinite da jedete dovoljno potrebnih hranjivih tvari poput ribe ili ribljeg ulja, zelenog povr\u0107a i ora\u0161astih plodova.<\/p>\n

Jelovnik za prvi semestar bi mogao izgledati ovako:<\/p>\n

doru\u010dak \u2013 zobena ka\u0161a s cimetom i su\u0161enim vo\u0107em ili pala\u010dinke s jogurtom i citrusnim vo\u0107em,<\/p>\n

u\u017eina \u2013 jogurt i naran\u010da ili ri\u017ea na mlijeku,<\/p>\n

ru\u010dak \u2013 pe\u010dena piletina s krumpirom i zelena salata ili losos u umaku od naran\u010de s mije\u0161anom salatom,<\/p>\n

u\u017eina \u2013 \u0161aka suhog vo\u0107a ili ora\u0161astih plodova,<\/p>\n

ve\u010dera \u2013 janjetina s krumpirom, gra\u0161kom i brokulom ili pe\u010dena govedina sa sme\u0111om ri\u017eom i \u0161pinatom.<\/p>\n

Prema ovim prijedlozima mo\u017eete sami slo\u017eiti svoj jelovnik. Pobrinite se da svaki dan uklju\u010dite vo\u0107e, povr\u0107e i proteine. Uobi\u010dajenu dnevnu prehranu poja\u010dajte za jedan obrok, odnosno 1 u\u017einu.<\/p>\n

<\/div>\n

Kao posljedica trudno\u0107e, mi\u0161i\u0107i jednjaka mogu oslabiti te mo\u017ee do\u0107i do \u017egaravice. To se obi\u010dno doga\u0111a kasnije u trudno\u0107i kad je dijete ve\u0107e, ali se mo\u017ee dogoditi ve\u0107 u prvom semestru.<\/p>\n

Prehrana u drugom tromjese\u010dju trudno\u0107e<\/p>\n

U drugom tromjese\u010dju zapo\u010dinje ubrzani rast djetetovog kostura te je potrebno pove\u0107ati unos kalcija i vitamina D. Tako\u0111er, na samom ulazu u drugo tromjese\u010dje se djetetu po\u010dinju razvijati o\u010di pa u prehranu poku\u0161ajte uklju\u010diti vi\u0161e beta karotena.<\/p>\n

U ovoj fazi dolazi i do ubrzanog dijeljenja stanica, a za pravilnu replikaciju stani\u010dne DNA je veoma bitan cink. Uklju\u010dite ga u prehranu kroz razne sjemenke i ora\u0161aste plodove.<\/p>\n

Jelovnik za drugi semestar bi mogao izgledati ovako:<\/p>\n

doru\u010dak \u2013 pala\u010dinke sa svje\u017eim sirom i vo\u0107em ili \u017eitarice s jogurtom i su\u0161enim vo\u0107em,<\/p>\n

u\u017eina \u2013 \u0161aka suhog vo\u0107a i suncokretovih sjemenki ili \u0161aka ora\u0161astih plodova i jogurt,<\/p>\n

ru\u010dak \u2013 puretina s pe\u010denim krumpirom i grahom ili svje\u017ea salata s piletinom i dresingom od jogurta,<\/p>\n

u\u017eina \u2013\u00a0 krekeri sa svje\u017eim sirom ili svje\u017ea mrkva,<\/p>\n

ve\u010dera \u2013 lazanje s povr\u0107em i salata od mrkve ili ri\u017eoto od piletine, gljiva i mrkve.<\/p>\n

Prehrana u tre\u0107em tromjese\u010dju trudno\u0107e<\/p>\n

U tre\u0107em tromjese\u010dju formiranje djeteta ulazi u zavr\u0161nu fazu. Tada su potrebne zaliha kalcija, kalija i magnezija za energiju te vitamin K za pravilno zgru\u0161avanje krvi. Osim toga, u toj fazi je bitno i ja\u010dati maj\u010din imunitet.<\/p>\n

Jelovnik za tre\u0107i semestar kreirajte prema ovim prijedlozima:<\/p>\n

doru\u010dak \u2013 tost s maslacem i jogurt ili \u017eitarice s mlijekom i svje\u017eim vo\u0107em,<\/p>\n

u\u017eina \u2013 smoothie od vo\u0107a i jogurta ili \u0161pinat na mlijeku,<\/p>\n

ru\u010dak \u2013 sardine s hljebom i svje\u017eom salatom ili odrezak lososa uz pe\u010deni krumpir,<\/p>\n

u\u017eina \u2013 banana i malo tamne \u010dokolade ili energetska plo\u010dica s ora\u0161astim plodovima,<\/p>\n

ve\u010dera \u2013 omlet od jaja i \u0161pinata ili varivo od kelja, govedine i mahunarki.<\/p>\n

\u017dene porodom izgube u prosjeku oko 5 kilograma, iako mnoge \u017eele odmah izgubiti mnogo vi\u0161e. Prehrana nakon poroda bi se trebala bazirati na odr\u017eavanju zdravlja i energije majke, posebno ako je dojilja.<\/p>\n

Zabranjena hrana za trudnice<\/strong><\/p>\n

Trudno\u0107a je posebno fizi\u010dko i psihi\u010dko stanje koje zahtijeva pridr\u017eavanje posebnih uputa i mjera opreza. Postoje zabranjene stvari u trudno\u0107i, a zabranjene su kako bi se za\u0161titilo zdravlje trudnice i djeteta.<\/p>\n

Ono \u0161to je zabranjeno u trudno\u0107i se prvenstveno mo\u017ee odnositi na neke namirnice. To su:<\/p>\n

alkohol,<\/p>\n

morski plodovi i jetrica zbog mogu\u0107eg trovanja,<\/p>\n

bilo kakva sirova riba, meso ili jaja,<\/p>\n

meki sirevi koji nisu napravljeni od pasteriziranog mlijeka,<\/p>\n

kafein,<\/p>\n

neoprano vo\u0107e i povr\u0107e.<\/p>\n

\u0160to izbjegavati u ranoj trudno\u0107i? Osim namirnica, ono \u0161to trudnice ne smiju raditi je:<\/strong><\/p>\n

pu\u0161enje,<\/p>\n

konzumiranje droga i opijata,<\/p>\n

obavljanje prete\u0161kih fizi\u010dkih poslova,<\/p>\n

psihi\u010dko umaranje,<\/p>\n

kori\u0161tenje lijekova i dodataka prehrani koje lije\u010dnik nije odobrio,<\/p>\n

kori\u0161tenje jakih kemikalija.<\/p>\n

Saginjanje u trudno\u0107i je u redu za prvo tromjese\u010dje, ali pomicanje te\u0161kih stvari ili namje\u0161taja se generalno trudnicama ne savjetuje. Oko vje\u017ebanja joge ili jogiranja se savjetujte s lije\u010dnikom i odaberite posebne vje\u017ebe za trudnice.<\/p>\n

Osim toga, u trudno\u0107i svakako nije preporu\u010dljivo ni prejedanje. Iako rast djeteta zahtijeva otprilike 300 kalorija dnevno vi\u0161e nego ina\u010de, to nije razlog za unosom prekomjerno nezdrave hrane.<\/p>\n

Stopa pretilosti u trudno\u0107i je 2005. godine prema Svjetskoj zdravstvenoj organizaciji bila izme\u0111u 18 i 38%, a to mo\u017ee dovesti do problema s dijabetesom, krvo\u017eilnim sustavom i zdravljem samog djeteta.<\/p>\n

Tjelesna masa koja se stekne tokom trudno\u0107e, a smatra zdravom koli\u010dinom, je izme\u0111u 11 i 16 kilograma.<\/p>\n

Izvori:<\/strong><\/p>\n

Verbanac, D. (2014). Prehrana u trudno\u0107i. Pliva zdravlje<\/p>\n

Zori\u010di\u0107, D. (2018). Prehrana u trudno\u0107i. Op\u0107a bolnica Pula \u2013 Djelatnost za ginekologiju i porodni\u0161tvo<\/p>\n

Garlick, H. (2018). The Best Foods To Eat At Every Stage Of Pregnancy And Post Birth. Mother and Baby<\/p>\n

Eating well: 0 to 8 weeks (2018). Babycentre<\/p>\n

Izvor: akos.ba<\/strong><\/p>\n

<\/span>
\nPogledajte vijest na izvornom sajtu:<\/p>\n

Prehrana u trudno\u0107i \u2013 jelovnik, recepti, zabranjena hrana i ishrana po sedmicama<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Plan prehrane u trudno\u0107i obuhvata kvalitetne i zdrave namirnice uz dodatke prehrani ako su potrebni. Kvalitetni jelovnik bi trebao zapo\u010deti jo\u0161 i prije trudno\u0107e kako bi se organizam pripremio i opskrbio potrebnim nutrijentima. Zdrava prehrana u trudno\u0107i treba obuhvatiti sve skupine nutrijenata koje su potrebne za rast i razvoj djeteta te pravilno funkcioniranje organizma trudnice. […]<\/p>\n","protected":false},"author":83,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10514],"tags":[10516],"class_list":{"0":"post-230838","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-islam-press","7":"tag-islam"},"yoast_head":"\nPrehrana u trudno\u0107i \u2013 jelovnik, recepti, zabranjena hrana i ishrana po sedmicama<\/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:\/\/sandzakpress.net\/arhiva\/prehrana-u-trudnoci-jelovnik-recepti-zabranjena-hrana-i-ishrana-po-sedmicama\/\" \/>\n<meta property=\"og:locale\" content=\"bs_BA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Prehrana u trudno\u0107i \u2013 jelovnik, recepti, zabranjena hrana i ishrana po sedmicama\" \/>\n<meta property=\"og:description\" content=\"Plan prehrane u trudno\u0107i obuhvata kvalitetne i zdrave namirnice uz dodatke prehrani ako su potrebni. Kvalitetni jelovnik bi trebao zapo\u010deti jo\u0161 i prije trudno\u0107e kako bi se organizam pripremio i opskrbio potrebnim nutrijentima. Zdrava prehrana u trudno\u0107i treba obuhvatiti sve skupine nutrijenata koje su potrebne za rast i razvoj djeteta te pravilno funkcioniranje organizma trudnice. 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