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美麗孕媽咪的完美體重攻略

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發表於 2017-7-6 14:08:01 | 顯示全部樓層 |閱讀模式
本帖最後由 vivianchen 於 2017-7-7 15:42 編輯

「營養師,我才2個月已經胖了4公斤了,好可怕!!!」
「我好怕變胖呀~~~~!」
今天,讓營養師告訴大家,懷孕期的完美體重攻略
妳知道嗎?懷孕期要增加多少體重,取決於媽咪懷孕前的體重和BMI噢!
‧甚麼是BMI?
BMI=體重÷身高(公尺)2
   
‧BMI把媽咪分3組,每一組的媽咪的增重是不同的噢!
  
BMI <18
  
小媽咪組
10~12kg   
BMI 18~24
中媽咪組
7~10kg   
BMI >24
大媽咪組
5~7kg   
懷孕期的媽咪,應該養成測量體重的習慣,13周以前,體重合理增加1~2公斤;13周開始,體重每周增加0.2~0.6公斤,懷雙胞胎的媽咪,體重每周增加0.7公斤也是可以接受的唷!
參考資料 : The Japan Societyof Obstetrics and Gynecology, 1997
日本婦產科醫學會、台灣衛生福利部國民健康署、營養師臨床經驗
營養師與孕媽咪接觸的過程中發現,大部份人的飲食都「不夠營養、油糖超標」,這樣的飲食狀況常常造成孕媽咪的體重超標,進而影響懷孕期的情緒及壓力。
孕期諮商營養師建議,懷孕期間想要控制好體重,飲食應著重「均衡度」和「選擇性」:
1.     每餐都能有「全榖根莖類+蛋白質類+蔬菜類」,水果類可當成點心,緩解隔餐過久的飢餓或嘴饞,以達到飲食均衡度。
2.     中式麵點蔥油餅、煎餃、煎包…等,油炸、油煎過的澱粉類吸油率高,可改由蒸或煮的水餃、蒸餃、包子。
3.     炸雞、炸豬排…等油炸物吸油率高,建議去皮後再吃會減少許多負擔。
4.     湯品類通常含有較多鈉,容易造成水腫,建議於餐前少量飲用。
在台灣母胎醫學會的調查發現,78%的懷孕媽咪怕胖,但體重過重比例卻仍高達43.4%,可見有很多媽咪落實體重控制的路上,需要專業的營養師的陪伴與建議,讓懷孕期的媽咪能夠順利地控制體重,同時也兼顧寶寶發育過程中的營養噢 !

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發表於 2017-9-18 09:57:52 | 顯示全部樓層

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發表於 2017-11-7 00:54:29 | 顯示全部樓層

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發表於 2017-11-7 17:54:50 | 顯示全部樓層

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發表於 2017-12-1 05:24:52 | 顯示全部樓層

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發表於 2017-12-1 05:26:39 | 顯示全部樓層

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發表於 2017-12-3 20:26:29 | 顯示全部樓層

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發表於 2017-12-3 20:32:03 | 顯示全部樓層

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發表於 2017-12-3 20:36:36 | 顯示全部樓層

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