{"id":2497,"date":"2016-11-25T08:00:50","date_gmt":"2016-11-25T07:00:50","guid":{"rendered":"https:\/\/www.activasalut.com\/ca\/?p=2497"},"modified":"2016-11-22T18:18:04","modified_gmt":"2016-11-22T17:18:04","slug":"alimentacion-saludablel-embarazo","status":"publish","type":"post","link":"https:\/\/www.activasalut.com\/ca\/alimentacion-saludablel-embarazo\/","title":{"rendered":"Alimentaci\u00f3 saludable durant l&#8217;embar\u00e0s"},"content":{"rendered":"<p><strong>L&#8217;etapa de l&#8217;embar\u00e0s<\/strong> necessita una s\u00e8rie de pautes aliment\u00e0ries amb la finalitat d&#8217;aportar els nutrients requerits pel fetus, aix\u00ed com de controlar el pes adequat mes a mes.<!--more--><\/p>\n<p>En quant a <strong>l&#8217;augment del pes<\/strong> de la dona embarassada, ho classificar\u00edem per trimestres:<\/p>\n<ul>\n<li>En el <strong>primer trimestre<\/strong>, l&#8217;augment de pes acostuma a ser esc\u00e0s o nul. Aix\u00f2 es deu als freq\u00fcents v\u00f2mits i trastorns digestius durant aquests primers mesos.<\/li>\n<li><strong>En finalitzar el segon trimestre<\/strong>, la dona gestant ha d&#8217;haver guanyat uns <strong>6 kg<\/strong>, dels quals uns <strong>2 kg<\/strong> s\u00f3n del fetus i els seus annexos i quatre de la mare en concepte de greixos i aigua retinguda.<\/li>\n<li>Durant <strong>l&#8217;\u00faltim trimestre<\/strong> el teixit adip\u00f3s no hauria d&#8217;incrementar-se m\u00e9s, i l&#8217;augment de pes de la mare correspondria exclusivament al del fetus i els seus embolcalls.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2016\/11\/Photo-6-10-16-20-35-401.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-2491 size-medium\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2016\/11\/Photo-6-10-16-20-35-401-300x269.jpg\" alt=\"Alimentaci\u00f3n saludable durante el embarazo\" width=\"300\" height=\"269\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2016\/11\/Photo-6-10-16-20-35-401-300x269.jpg 300w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2016\/11\/Photo-6-10-16-20-35-401-1024x916.jpg 1024w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2016\/11\/Photo-6-10-16-20-35-401.jpg 1200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<h3>Necessitats energ\u00e8tiques en l&#8217;embar\u00e0s<\/h3>\n<h4>La ingesta de la madre ha de ser equilibrada:<\/h4>\n<p>La ingesta de la mare ha de ser equilibrada d&#8217;aquesta forma:<\/p>\n<ul>\n<li>Un 15- 20% correspondrien a les <strong>prote\u00efnes<\/strong>. Les necessitats augmenten a mesura que transcorre l&#8217;embar\u00e0s.<\/li>\n<li>Un 25-30% de les necessitats han de venir dels <strong>l\u00edpids<\/strong>. La ingesta m\u00e0xima seria de 80g al dia.<\/li>\n<li>Entre un 50-55% provenen dels <strong>gl\u00facids<\/strong>.<\/li>\n<\/ul>\n<h4>Nutrients reguladors:<\/h4>\n<ul>\n<li><strong>Calci<\/strong>: Pr\u00e0cticament es doblen les seves necessitats durant l&#8217;embar\u00e0s. Amb una bona aportaci\u00f3 de l\u00e0ctics (llet, iogurts i algunes verdures com els espinacs) es cobreixen els seus requisits.<\/li>\n<li><strong>Ferro i magnesi<\/strong>: Es recomana una ingesta de 25-30 mg\/dia de ferro durant els sis \u00faltims mesos de l&#8217;embar\u00e0s. El consum de carns vermelles, fetge, llegums i fruita seca s\u00f3n una gran font de ferro. Amb 400mg\/dia de magnesi es cobreixen les seves necessitats. Es troba especialment en llegums, fruita seca i patates; i en alguns mol\u00b7luscs i crustacis.<\/li>\n<li><strong>Vitamines<\/strong>: Una alimentaci\u00f3 equilibrada cobreix les necessitats requerides durant aquesta etapa, excepte les d&#8217;\u00e0cid f\u00f2lic i vitamina D, incrementant especialment el seu consum amb verdures de fulles verdes (riques en \u00e0cid f\u00f2lic) i una exposici\u00f3 moderada al sol per augmentar els nivells en vitamina D.<\/li>\n<\/ul>\n<h3>Aliments desaconsellats<\/h3>\n<ul>\n<li><strong>Cafe\u00efna<\/strong>: El caf\u00e8, el te, els refrescs de <em>cola<\/em> i la xocolata han de consumir-se amb moderaci\u00f3 a causa del contingut en cafe\u00efna, una subst\u00e0ncia que traspassa la placenta i s&#8217;associa a l&#8217;alteraci\u00f3 de la freq\u00fc\u00e8ncia card\u00edaca, la tensi\u00f3 arterial i la son.<\/li>\n<li><strong>Peix espasa, tonyina vermella, taur\u00f3 i llu\u00e7 de riu<\/strong>: \u00c9s recomanat el consum de peix amb assidu\u00eftat; no obstant aix\u00f2, \u00e9s preferible evitar aquestes esp\u00e8cies a causa de l&#8217;elevat contingut en mercuri, una subst\u00e0ncia t\u00f2xica que interfereix en el desenvolupament del beb\u00e8.<\/li>\n<li><strong>Peix cru o poc cuinat<\/strong>: Aquests peixos poden estar contaminats de <em>listeriosi<\/em>, un bacteri perill\u00f3s durant l&#8217;embar\u00e0s.<\/li>\n<li><strong>Llet i derivats sense pasteuritzar<\/strong>: Aquests aliments tenen tamb\u00e9 el risc d&#8217;estar contaminats per <em>list\u00e8ria<\/em>, aix\u00ed que millor evitar-los.<\/li>\n<li><strong>Carn crua o poc feta<\/strong>: Pot comportar el risc a patir <em>toxoplasmosi<\/em>, una malaltia parasitaria molt comuna, que pot provocar greus problemes al fetus. \u00c9s per aix\u00f2 que es recomana a les embarassades consumir solament carn cuinada com a m\u00ednim a 66\u00baC o congelada a menys de 20\u00baC durant 24h. Aix\u00ed mateix, s&#8217;aconsella tamb\u00e9 no consumir embotits si no es congelen abans.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;etapa de l&#8217;embar\u00e0s necessita una s\u00e8rie de pautes aliment\u00e0ries amb la finalitat d&#8217;aportar els nutrients requerits pel fetus, aix\u00ed com de controlar el pes<a class=\"moretag\" href=\"https:\/\/www.activasalut.com\/ca\/alimentacion-saludablel-embarazo\/\">Llegeix m\u00e9s&#8230;<\/a><\/p>\n","protected":false},"author":6,"featured_media":2492,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[625,471,592,1261,623],"tags":[1446,1803,1795,1804,1796,1797,935,1263,1806,1798,1805,1799,1809,930,1800,448,1807,682,1801,1669,1808,1802],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Alimentaci\u00f3n durante el embarazo-Corporaci\u00f3n Fisiogesti\u00f3n<\/title>\n<meta name=\"description\" content=\"El embarazo necesita una serie de pautas alimentarias con el fin de aportar los nutrientes requeridos por el feto, as\u00ed como de controlar el peso.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.activasalut.com\/ca\/alimentacion-saludablel-embarazo\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Alimentaci\u00f3n saludable durante el embarazo\" \/>\n<meta property=\"og:description\" content=\"El embarazo, una bonita etapa... pero qu\u00e9 debemos comer durante la gestaci\u00f3n. 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