Pregnancy & Baby 健康的孕期（食物篇）

今天我们要和大家一起分享的是健康的孕期保养之食物部分。Makingyourbodyasafehav...



今天我们要和大家一起分享的是健康的孕期保养之食物部分。

Making your body a safe haven.

孕妈妈在整个孕期的食物都需要注意营养均衡，这些对于宝宝的成长和发育起着至关重要的作用。



首先，我们一起看一下哪些是我们应该做到的：

1） 每天摄取5份的蔬菜和水果食物，即多餐少食。

Eat 5 portions of vegetables and fruit a day.

2） 增加碳水化合物的摄取量。

Make stachy carbohydrates the largest part of your meals.

3）远离酒精。原则上是可以喝一点，但不要过量，对于很多孕妈妈来说，孕期戒酒，其实对于宝宝的安全来说更好一些。

Stay aware of the amount of alcohol.

4）远离咖啡因，可以选择不含咖啡因的特种咖啡，茶或饮料。

Limit or avoide caffeine, choose decaffenated drinks.

5) 餐中少盐。

Not add any extra salt to your meals.

6)不要错过任何正餐，一日正常三餐不可以少。

Not miss any meals.



以下部分是我们在整个孕期要尽量避免的：

1）少吃动物肝脏类食物

Liver and liver-based products. These contain high levels of Vitamin A (retinol) that can cause malformations in baby.

2) 忌食生鱼，生鲜海产，生鱼寿司类食物

Raw fish (Sushi). Supermarket versions that are pasteuised are safe to eat, but worms are often found in restaurant dishes or those prepared at market stalls or at home.

3) 少吃大型海鱼，一周深海鱼的摄取量不要超过2餐

Large fish like king mackerel, tilefish, swordfish, shark and marlin. These very often contain mercury or dangerous bacteria. Oily fish including mackerel, salmon, herring, sardines, pilchards, fresh tuna and trout, eaten less than 2 times a week. Oily fish store dangerous chemicals, including mercury.

4) 甲壳类海产品，一定充分烹饪，全熟方可食用

Shellfish that is raw or undercooked; it can cause food poisoning.

5) 肉类及蛋类产品，需全熟食用

Meat (tartare dishes) and eggs that are undercooked. Raw or undercooked meat and poultry can result in toxoplasmosis. Mayonnaise, mousses and ice creams may result in salmonella.

6) 牛，羊奶，需经巴士杀菌

Milk that is unpasteurised inclusing sheep or goat's milk; there is a risk of salmonella.

7) 奶酪中的牛奶，羊奶成分也需选用经过巴士杀菌后的原材料制成，尽量选择硬质干酪，软质奶酪少为食用

Cheeze made from unpasteurised milk including goat's and sheep's and feta and blue-veined or mould rinds. These can cause listeriosis, which can lead to miscarriage or stillbirth unless they are cooked at high temperatures.

8) 少食花生

New reasearch into the rise of peanut allergy in children suggests that all pregnant women should avoid them; previous advice was to do so only if the father or morther have a nut allergy.

另外我们需要在每天的食物中增加以下部分：

1）早餐可以选择 全麦面包和全谷物类麦片

Wholegrain cereal and wholemeal bread



2) 鲜榨果汁替代超市普通果汁，远离添加剂

Fresh juice



3）增加牛奶或酸奶的摄入量

Milk & Yogurt



4) 蔬菜，肉类，水果要均衡

Balanced portion for Veggi, meat and fruit

5) 多喝水，有利于缓解孕期水肿

Drink plenty of water everyday

小贴士

问： 如果孕期感冒怎么办？

答：可以通过服用有机椰子油来提高免疫力及帮助人体更快恢复。

Coconut Magic 有机椰油适合整个孕期，产后哺乳期，孕妈妈和宝宝一同使用

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