Diet ni Mommy, Diet ni Baby

Pregnancy

Article

Oct 13, 2015

4 mins

Mommy, ngayong nagbubuntis ka, marahil ay mas magana kang kumain.

Pero lagi mo lang tatandaan : Quality over quantity.

At dahil ang diet mo ay diet din ni baby, siguruhin lang na mayroon kang balanced diet na nagbibigay ng tamang nutrition para sa inyong dalawa.

Narito ang ilan sa mga mabuting choices for mommy and baby. Laging tanungin si doktor kung ano ang magandang balance ng pagkain at kung gaano karami ang bagay sa iyo.

Menu for Mommy-to-be

Mga prutas at/o gulay	5/araw minimum	Sa bawat pagkain Hilaw, luto, plain, o processed Sariwa, frozen, o delata Siguraduhing nahugasan nang maigi
Tinapay, cereal, patatas, kanin, at pasta	Sa bawat pagkain	Piliin ang wholegrain foods Kumuha ng variety ng carbohydrates: kanin, pasta, wheat, mais, patatas, atbp.
Gatas at ibang dairy products	3/araw	Pumili ng variety Piliin ang unflavored products na high in Calcium pero low in fat and salt tulad ng gatas, yogurt, atbp. Para sa keso: tunawin o tanggalin ang balat Dapat laging pasteurized.
Karne, isda, at itlog	1-2/araw	Subukan kumain ng smaller portion kumpara sa kasamang side dish (gulay, pasta, kanin, atbp.) Karne: subukan kumain ng iba’t ibang karne, at piliin ang may pinaka-konting taba Isda: at least 2 beses bawat linggo; sariwa, frozen, o delata. Subukan kumain ng maraming klaseng isda. Minimum ng 1 fish na rich in fat. Iwasan ang cold cuts at atay. Iwasan ang isdang may high levels ng mercury (pating, swordfish, king mackerel, at tilefish), smoked fish at seafood, mula sa contaminated na ilog. Ligtas ang 360g/week ng low-mercury na seafood (salmon, hipon, delatang tuna, at hito). Iwasan ang hilaw na karne, smoked meat, marinated, at mga cold cuts (maliban kung ito ay naluto nang maigi). Kapag nagluluto ng karne at isda, i-check ang temperature para siguradong luto nang tama.
Taba at mantika	Limitahan ang pagkain	Subukan kumain ng iba’t ibang vegetable oils (olive oil, rapeseed oil, atbp.) Limitahan ang taba na mula sa karne (butter, cream, atbp.)
Matatamis	Limitahan ang pagkain	Limitahan ang pagkain na may maraming taba at asukal (pastries, sorbetes, tsokolate, pudding, atbp.)
Inumin	Limitahan ang pag-inom	Habang at sa pagitan ng bawat pagkain, uminom ng malinis na tubig Subukang limitahan ang matatamis na inumin (soft drinks, fruit drinks, atbp.) Limitahan ang pag-inom ng caffeine sa 200mg bawat araw. Habang nagbubuntis at nagpapadede: bawal ang alak
Asin	Limitahan ang pagkain	Gumamit ng iodised salt. Subukan limitahan ang pagdagdag ng asin sa pagluto, at ‘wag magdagdag ng asin bago tumikim. Limitahan ang maalat na pagkain: junk food, atbp.
Physical Activities	At least 30 minutes ng paglalakad bawat araw	Panatilihin ang normal na physical activities, except kung delikado o kung pwede kang mahulog o masaktan. Habang nagbubuntis at nagpapadede, ‘wag magsimula ng kahit anong di-nakasanayang physical activities.

Bad ba ang fat?

Nakabubuti rin sa ‘yo ang healthy fats in moderation! Pumili ng unsaturated fats tulad ng mani, buto, abukado, olive oil, at salmon para sa kanilang omega-3 fatty acids.

Nutrients, vitamins, at minerals

Nutrients	Para Sa	Mula Sa
Protein	Mahalaga sa paglaki at pag-develop	Karne, isda, itlog, keso, beans
Carbohydrates	Nagbibigay ng energy	Pasta, kanin, tinapay, patatas, gulay, prutas
DHA (docosahexaenoic acid)	Importante sa development ng utak at mata	Isda, supplements
Probiotics	Immunity ng bituka, pampigil sa allergy	Probiotic products tulad ng probiotic yogurt, supplements
Vitamins
Folic acid	Pumipigil sa neural tube defects (sa may spinal cord)	Dark green leafy vegetables, dried beans, mani, wholemeal
Vitamin B1 (Thiamine)	Importante para sa muscle growth and function	Karne, patatas, wholemeal products
Vitamin B2 (Riboflavin)	Importante para sa metabolism	Dairy products, karne, isda, itlog, wholemeal products
Vitamin B12	Importante para sa maturation ng central nervous system	Isda, karne, poultry, dairy
Vitamin C	Importante para sa immune system, collagen synthesis	Citrus fruits, mga sili, kamatis
Vitamin A	Importante para sa paglaki at visual function	Karot, kangkong (for beta-carotene)
Vitamin D	Pagbuo ng mga buto	Isda, pula ng itlog
Vitamin E	Muscles, antioxidant	Wheat germ oil, wholemeal products
Minerals & trace elements
Calcium	Importante para sa pagbuo at pagtibay ng mga buto at ngipin	Gatas, keso, dairy products, broccoli
Magnesium	Nagreregula ng energy para sa metabolism, nerve transmission, at muscular contraction	Mani, buto, wholemeal, gulay
Iron	Importante para sa pagtaas ng blood volume	Karne, kangkong, lentils
Iodine	Metabolism sa paglaki ni baby	Isda, iodized salt
Selenium	Antioxidant	Karne, isda, itlog, lentils, asparagus
Zinc	Growth, immune system	Karne, dairy products, isda

References:

United States Department of Agriculture (USDA). Making healthy choices in each food group. Version current 30 June 2015. Internet: http://www.choosemyplate.gov/moms-making-healthy-food-choices (accessed 24 September 2015).

This website provides general information for educational purposes only. For concerns about your pregnancy, consult with your healthcare professional.

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