5 طرق لزيادة تناول حمض الفوليك أثناء الحمل
يعتبر تناول حمض الفوليك أثناء الحمل أمرًا مهمًا للغاية للنمو الصحيح لطفلك. في الواقع ، يوصي الأطباء بأن تبدأ في تناول الدواء بمجرد أن تدرك أنك ترغب في الحمل بشكل طبيعي.
إذن ما سبب أهمية حمض الفوليك للنمو الصحي للجنين؟ يساعد حمض الفوليك ، المعروف أيضًا باسم فيتامين ب 9 أو الفولات أو الفولاسين ، على منع العيوب الخلقية في الأنبوب العصبي للطفل.
من المستحسن أن تستهلك 400 ملغ من حمض الفوليك يوميًا أثناء الحمل وقبله من أجل النمو السليم لأعضاء وأنسجة طفلك. أدناه ، سوف ندرس بعض الطرق لزيادة تناول حمض الفوليك أثناء الحمل.
محتويات المقالة
زيادة تناول حمض الفوليك أثناء الحمل
كما ذكرنا سابقًا ، فإن الاستهلاك اليومي الكافي لفيتامين B9 سيساعد في منع العيوب الخلقية التي تؤثر على العمود الفقري أو النخاع الشوكي أو الدماغ . من بين العيوب الأكثر شيوعًا:
- Spina bifida: حالة لا ينغلق فيها العمود الفقري للجنين بشكل كامل وعادة ما تسبب تلف الأعصاب وشلل خفيف في الساقين.
- انعدام الدماغ: عيب لا يسمح للجمجمة والدماغ بالتطور بشكل صحيح. ترتبط هذه الحالة بالإملاص والموت بعد الولادة بفترة وجيزة.
- التشوهات الخيارية: تحدث عندما يمتد نسيج الدماغ إلى القناة الشوكية. إنها تشوهات في بنية المخيخ ، وهو جزء الدماغ الذي يتحكم في التوازن. يمكن أن يكون الضرر طفيفًا أو واسع النطاق ، ويمكن أن يؤثر على حياة الطفل بأبعاد مختلفة.
كما أن تناول حمض الفوليك مفيد لك لأنه يساعدك على تكسير البروتينات الجديدة واستخدامها والوقاية من فقر الدم أثناء الحمل، إليكِ بعض الطرق لزيادة تناول حمض الفوليك أثناء الحمل.
1- مكملات حمض الفوليك
كما ذكرنا في بداية المقال ، يوصي الخبراء بتكميل نظامك الغذائي بمكملات حمض الفوليك. في الواقع ، إذا تحدثت إلى طبيب أمراض النساء الخاص بك قبل محاولة الحمل ، فمن شبه المؤكد أنه يوصيك بالبدء في تناول المكملات الغذائية قبل ثلاثة أشهر من الحمل.
الكمية اليومية الموصى بها هي بين 400 و 600 مجم. استشر طبيبك قبل تناول أي مكملات.
نصيحة واحدة: تناول مكملات حمض الفوليك في نفس الوقت كل يوم. الحفاظ على الروتين هو أفضل طريقة لتتذكر أن تأخذه. فكرة اخرى؟ استخدم منبه هاتفك لتتذكر استلامه.
2- تناولي الفاكهة والخضروات المحتوية على حمض الفوليك
خلال فترة الحمل ، من المهم تضمين الفواكه والخضروات المختلفة الغنية بهذا الفيتامين في نظامك الغذائي. لذلك ، يوصى بتناول ما بين 4 و 5 حصص من الأطعمة التالية يوميًا:
- شارد (140 ميكروجرام / 100 جرام).
- السبانخ (140 ميكروجرام / 100 جرام).
- البروكلي (90 ميكروجرام / 100 جرام).
- الخس (34 ميكروجرام / 100 جرام).
- الهليون (30 ميكروجرام / 100 جرام).
- الطماطم (28 ميكروجرام / 100 جرام).
- الكرفس (12 ميكروجرام / 100 جرام).
- الأفوكادو (11 ميكروجرام / 100 جرام).
- جزر (10 ميكروجرام / 100 جرام).
- اليقطين (10 ميكروجرام / 100 جرام).
الفواكه الحمضية مثل الفراولة والكيوي والبرتقال والتوت والبابايا
3. تناولي البقول كل أسبوع أثناء الحمل
البقوليات هي المصدر الرئيسي للبروتينات النباتية ، بالإضافة إلى أنها غنية بحمض الفوليك والألياف ، وهما عنصران مهمان للغاية لمنع الإمساك أثناء الحمل. معهم يمكنك صنع أي نوع من الطعام ، من الكاسرولات إلى السلطات.
4- أضف الفواكه المجففة والمكسرات إلى وجباتك
تعد الفواكه المجففة والمكسرات من الأشياء المثالية لإضافة نسيج مقرمش إلى الزبادي أو الكعك أو الخبز. يمكنك أيضًا استخدامها كجزء من سلطاتك أو كوجبة خفيفة صحية! تحتوي هذه الأطعمة على الكثير من الأحماض الصحية مثل حمض الفوليك وأوميغا 3.
5- شراء الأطعمة المدعمة
إذا كنت بحاجة إلى زيادة تناول حمض الفوليك أثناء الحمل ، فاختر الدقيق المدعم والأرز والمعكرونة والحبوب . اقرأ الملصقات للتحقق من نسبة حمض الفوليك التي تقدمها.
ملحوظة: اقترحت بعض الدراسات أن الاستهلاك المفرط لحمض الفوليك يمكن أن يكون له عواقب سلبية على الطفل ، خاصة أثناء تكاثر الخلايا. استشر طبيبك لمعرفة ما إذا كان يجب عليك تناول أي مكملات.
كما ترى ، فإن تناول حمض الفوليك أثناء الحمل مهم جدًا لك ولطفلك. قبل الحمل ، راجع طبيبك لمعرفة ما إذا كان يجب عليك تناول مكمل فيتامين ب 9. اتبع نصيحة أخصائي ؛ لا أحد يعرف بشكل أفضل كيف يعتني بك وبطفلك.
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