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2018-04-25 来源:百度宝宝知道

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  原标题:备孕准妈妈食补叶酸要得法

备孕准妈妈食补叶酸要得法

从备孕开始就要开始补充叶酸,已成为很多为了达成优生优育目标的育龄年轻人的备孕第一条常识。准妈妈应该从准备怀孕的前3个月就开始额外补充叶酸,孕早期的三个月也应该坚持补充,是因为此时期是胎宝宝中枢神经系统生长发育的关键期,脑细胞增殖迅速,处于活跃状态最易受到致畸因素的影响而导致异常。但进入孕中期后从日常食物中摄取就可以了。

叶酸并非补得越多越好。过量摄入叶酸会导致某些进行性的、未知的神经损害的危险增加。准妈妈每天补充400~800微克叶酸,就可以满足胎宝宝生长需求和自身需要。

食补叶酸要得法。叶酸遇光、遇热后不稳定,容易失去活性,如蔬菜储藏2~3天后叶酸会损失50%~70%;煲汤会使食物中的叶酸损失50%~95%;盐水浸泡过的蔬菜,叶酸的成分也会损失很大,因此,蔬菜用凉拌、急火快炒的方式来烹饪,会留住较多的叶酸。

例举富含叶酸的食物

1、蔬菜有莴笋、菠菜、番茄、胡萝卜、青菜、龙须菜、菜花、油菜、小白菜、扁豆、豆荚、蘑菇等;

2、新鲜水果有橘子、草莓、樱桃、香蕉、柠檬、桃子、李、杏、杨梅、海棠、酸枣、山楂、石榴、葡萄、猕猴桃、梨等;

3、动物性食品有动物的肝脏、肾脏、禽肉及蛋类,如猪肝、鸡肉、牛肉、羊肉等;

4、豆类、坚果类食品有黄豆、豆制品、核桃、胡桃、腰果、栗子、杏仁、松子等;谷物类有大麦、米糠、小麦胚芽、糙米等。


16300备孕
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