{"id":4995,"date":"2022-06-07T15:16:58","date_gmt":"2022-06-07T13:16:58","guid":{"rendered":"https:\/\/supermama.empressia.dev\/10-prostych-zasad-zywienia-w-ciazy\/"},"modified":"2024-07-18T12:27:49","modified_gmt":"2024-07-18T10:27:49","slug":"10-prostych-zasad-zywienia-w-ciazy","status":"publish","type":"post","link":"https:\/\/supermama.edu.pl\/10-prostych-zasad-zywienia-w-ciazy\/","title":{"rendered":"10 prostych zasad \u017cywienia w ci\u0105\u017cy"},"content":{"rendered":"\n
Zdrowe nawyki \u017cywieniowe, powinny by\u0107 dla nas codzienno\u015bci\u0105, szczeg\u00f3lnie w okresie ci\u0105\u017cy. Do jakich zasad stosowa\u0107 si\u0119 powinny przysz\u0142e mamy? <\/p>\n\n\n\n
1. Nawadniaj si\u0119<\/h3>\n\n\n\n
Odpowiednie nawodnienie organizmu jest bardzo wa\u017cne. Zw\u0142aszcza, \u017ce w ci\u0105\u017cy zapotrzebowanie na p\u0142yny wzrasta. Ju\u017c lekkie odwodnienie mo\u017ce sprawi\u0107, \u017ce przysz\u0142a mama mo\u017ce mie\u0107 mniej si\u0142y, odczuwa\u0107 b\u00f3le i zawroty g\u0142owy, niepok\u00f3j czy te\u017c gorzej si\u0119 koncentrowa\u0107. W p\u0142ynie owodniowym rozwija si\u0119 i dojrzewa dziecko, a na ilo\u015b\u0107 p\u0142ynu wp\u0142ywa odpowiednie nawodnienie organizmu mamy. Niedob\u00f3r wody u matki lub zmniejszenie ilo\u015bci w\u00f3d p\u0142odowych, mo\u017ce prowadzi\u0107 do zaburze\u0144 wzrastania p\u0142odu. Ponadto odpowiednie nawodnienie mo\u017ce pom\u00f3c niwelowa\u0107 takie dolegliwo\u015bci jak: opuchlizna, nudno\u015bci, b\u00f3le g\u0142owy, zaparcia i zgag\u0119 w ci\u0105\u017cy. <\/p>\n\n\n\n
Przysz\u0142a mama potrzebuje oko\u0142o 2,5 l wody dziennie, z czego 80% powinno by\u0107 dostarczane z samej wypijanej czystej wody. <\/strong><\/p>\n\n\n\n
W ci\u0105\u017cy unikamy takich napoj\u00f3w jak: <\/strong><\/h3>\n\n\n
\n
mocna herbata (herbata bia\u0142a, czarna, zielona nie jest wskazana w du\u017cych ilo\u015bciach), <\/li>\n\n\n\n
s\u0142odkie napoje (ze wzgl\u0119du na niewielkie ilo\u015bci warto\u015bciowych sk\u0142adnik\u00f3w), <\/li>\n\n\n\n
kawa w du\u017cych ilo\u015bciach, do 200 mgdob\u0119 (kawa zwi\u0119ksza dobowe wydalanie moczu i prowadzi do ujemnego bilansu p\u0142ynowego), <\/li>\n\n\n\n
woda gazowana (b\u0105belki zawarte w wodzie daj\u0105 b\u0142\u0119dne uczucie zaspokojenia pragnienia, oraz mog\u0105 powodowa\u0107 wzd\u0119cia i inne dolegliwo\u015bci ze strony przewodu pokarmowego)<\/li>\n\n\n\n
alkohol oraz napoje energetyczne zawieraj\u0105ce kofein\u0119 czy tauryn\u0119 (dzia\u0142aj\u0105 pobudzaj\u0105co).\u00a0<\/li>\n<\/ul>\n\n\n<\/figure>\n\n\n\n
2. Zadbaj o zdrowe t\u0142uszcze <\/h3>\n\n\n\n
Dieta powinna by\u0107 bogata w zdrowe t\u0142uszcze, takie jak: olej z wiesio\u0142ka, olej z awokado, olej lniany, olej z czarnuszki, olej z pestek winogron, awokado, wszelkiego rodzaju orzechy, pestki dyni, s\u0142onecznika i ryby. Je\u015bli nie jemy ryb, zalecana jest odpowiednia suplementacja pod okiem specjalisty (EPA, DHA). Pami\u0119tajmy nie wprowadzamy wszystkiego na raz, raczej metod\u0105 rotacji. <\/p>\n\n\n\n
3. Unikaj produkt\u00f3w LIGHT <\/h3>\n\n\n\n
Produkty LIGHT o niskiej zawarto\u015bci t\u0142uszczu, zazwyczaj zawieraj\u0105 spore ilo\u015bci cukru. Warto zwr\u00f3ci\u0107 uwag\u0119 na ich sk\u0142ady. <\/p>\n\n\n\n
4. Nie podjadaj mi\u0119dzy posi\u0142kami!<\/h3>\n\n\n\n<\/figure>\n\n\n\n
5. Pami\u0119taj o b\u0142onniku<\/h3>\n\n\n\n
Odpowiednia ilo\u015b\u0107 b\u0142onnika to minimum 25g dziennie. Nale\u017cy jednak pami\u0119ta\u0107, \u017ce zwi\u0119kszaj\u0105c b\u0142onnik w diecie, trzeba by\u0107 ostro\u017cnym. Zbyt ma\u0142a ilo\u015b\u0107 p\u0142yn\u00f3w w po\u0142\u0105czeniu z du\u017ca ilo\u015bci\u0105 b\u0142onnika, mo\u017ce powodowa\u0107 zaparcia. <\/p>\n\n\n\n
6. Wyklucz sma\u017cenie i grillowanie <\/h3>\n\n\n\n
Bardzo wa\u017cna jest odpowiednia obr\u00f3bka termiczna, taka jak: duszenie, pieczenie, gotowanie. Konieczne jest wykluczenie z diety sma\u017cenia i grillowania. <\/p>\n\n\n\n
7. Korzystaj z produkt\u00f3w pe\u0142noziarnistych <\/h3>\n\n\n\n
Wszelkiego rodzaju makarony, czy ciasto na pizz\u0119, pierogi, czy po prostu s\u0142odkie ciasta, powinny by\u0107 przyrz\u0105dzane z m\u0105ki pe\u0142noziarnistej. <\/p>\n\n\n\n
8. Wprowad\u017a kasz\u0119 na sta\u0142e do swojego jad\u0142ospisu<\/h3>\n\n\n\n<\/figure>\n\n\n\n
9. Trzymaj dobre proporcje spo\u017cywanych warzyw i owoc\u00f3w<\/h3>\n\n\n\n
Wa\u017cnym elementem codziennego \u017cywienia jest odpowiednia ilo\u015b\u0107 warzyw w diecie i odpowiednia proporcja warzyw do owoc\u00f3w: 4 warzywa do 1 owocu (4:1).<\/p>\n\n\n\n
10. Zadbaj o odpowiednie witaminy <\/h3>\n\n\n\n
Kwas foliowy <\/strong>to najwa\u017cniejszy sk\u0142adnik od\u017cywczy przed pocz\u0119ciem i w pierwszych 12. tygodniach ci\u0105\u017cy. Zapobiega wadom cewy nerwowej, takim jak rozszczep kr\u0119gos\u0142upa. Opr\u00f3cz codziennej suplementacji (0,4 mg) warto, by w diecie znalaz\u0142y si\u0119: zielone warzywa li\u015bciaste, ro\u015bliny str\u0105czkowe i ewentualnie pokarmy wzbogacane w kwas foliowy. UWAGA: warto rozwa\u017cy\u0107 suplementacje kwasem foliowym w wersji zmetylowanej, poniewa\u017c 50% spo\u0142ecze\u0144stwa cierpi na mutacje genu MTHFR, nawet o tym nie wiedz\u0105c. Mutacja ta powoduje, \u017ce nie rozk\u0142adamy kwasu foliowego do wersji zmetylowanej i przyswajalnej, a co za tym idzie, suplementujemy, ale tak jakby\u015bmy nie suplementowa\u0142y. <\/p>\n\n\n\n<\/figure>\n\n\n\n
Nadmiar nieprzekszta\u0142conego kwasu foliowego ma negatywny wp\u0142yw na rozw\u00f3j dziecka, powoduj\u0105c te same wady co niedob\u00f3r. <\/h3>\n\n\n
\n
\u017belazo<\/strong> to kluczowy sk\u0142adnik decyduj\u0105cy o rozwoju m\u00f3zgu dziecka i obj\u0119to\u015bci krwi kr\u0105\u017c\u0105cej w organizmie. Pokarmami bogatymi w \u017celazo s\u0105: czerwone mi\u0119so, dr\u00f3b, jaja, warzywa str\u0105czkowe. Herbata i kawa natomiast zawieraj\u0105 taniny ograniczaj\u0105ce przyswajanie \u017celaza. Nie zaleca si\u0119 wi\u0119c, w trakcie ani tu\u017c po spo\u017cyciu pokarmu bogatego w ten cenny sk\u0142adnik od\u017cywczy, picia kawy i herbaty.\u00a0<\/li>\n\n\n\n
Witamina C<\/strong> pomaga w przyswajaniu \u017celaza zawartego w pokarmie. Pami\u0119taj o jedzeniu owoc\u00f3w cytrusowych, pomidor\u00f3w, papryki, a tak\u017ce o \u0142\u0105czeniu ich z pokarmami bogatymi w \u017celazo.\u00a0<\/li>\n\n\n\n
Wap\u0144<\/strong> ma ogromne znaczenie dla rozwoju uk\u0142adu kostnego dziecka. Decyduje te\u017c o stanie ko\u015bci przysz\u0142ej mamy. Najlepszym \u017ar\u00f3d\u0142em wapnia jest mleko i nabia\u0142: jogurty, sery, szpinak, konserwy rybne (zawieraj\u0105ce rozdrobnione o\u015bci), warzywa str\u0105czkowe oraz pestki dyni, s\u0142onecznika i migda\u0142y.\u00a0<\/li>\n\n\n\n
Witamina D<\/strong> wspomaga wch\u0142anianie wapnia i jest magazynowana w organizmie dziecka. Moim zdaniem konieczna suplementacja pod okiem lekarza prowadz\u0105cego. <\/li>\n\n\n\n
Kwasy t\u0142uszczowe omega-3 <\/strong>odgrywaj\u0105 wa\u017cn\u0105 rol\u0119 w rozwoju m\u00f3zgu, oczu i uk\u0142adu nerwowego. Zapobiegaj\u0105 rozwojowi chor\u00f3b serca. Ich \u017ar\u00f3d\u0142em s\u0105 t\u0142uste ryby, takie jak \u0142oso\u015b, \u015bled\u017a. Kwasy omega-3 wyst\u0119puj\u0105 r\u00f3wnie\u017c w pestkach dyni i sezamie. Mo\u017cna rozwa\u017cy\u0107 suplementacje pod okiem lekarza prowadz\u0105cego.\u00a0<\/li>\n\n\n\n
B\u0142onnik<\/strong> daje poczucie syto\u015bci i zapobiega zaparciom, co szczeg\u00f3lnie wa\u017cne, gdy dziecko ro\u015bnie i zaczyna napiera\u0107 na jelita. Warto je\u015b\u0107 pieczywo pe\u0142noziarniste, kasze, makarony, ry\u017c. Owoce i warzywa dostarcz\u0105 nie tylko b\u0142onnik, lecz r\u00f3wnie\u017c witaminy i sole mineralne.<\/li>\n<\/ul>\n\n\n
O tym czego nale\u017cy unika\u0107 w ci\u0105\u017cy: jakich potraw, sk\u0142adnik\u00f3w, zi\u00f3\u0142 i innych bod\u017ac\u00f3w ze \u015brodowiska, przeczytacie w kolejnych artyku\u0142ach. \ud83d\ude42 <\/p>\n","protected":false},"excerpt":"Ci\u0105\u017ca to wyj\u0105tkowy stan r\u00f3wnie\u017c dlatego, \u017ce ka\u017cda kobieta powinna w tym czasie zadba\u0107 o swoje zdrowie. Bo jej dobre zdrowie, to r\u00f3wnie\u017c prawid\u0142owo rozwijaj\u0105cy si\u0119 maluch. Podstaw\u0105 powinno by\u0107 tutaj dobre \u017cywienie. ","author":30,"featured_media":5001,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"editor_plus_copied_stylings":"{}","footnotes":""},"categories":[152],"tags":[157,266,453,811,874,875],"class_list":["post-4995","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ciaza","tag-ciaza","tag-porady-dietetyka","tag-zywienie-w-ciazy","tag-odzywianie-w-ciazy","tag-kobieta-w-ciazy","tag-zasady-zdrowego-odzywiania"],"yoast_head":"\n
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Ju\u017c lekkie odwodnienie mo\u017ce sprawi\u0107, \u017ce przysz\u0142a mama mo\u017ce mie\u0107 mniej si\u0142y, odczuwa\u0107 b\u00f3le i zawroty g\u0142owy, niepok\u00f3j czy te\u017c gorzej si\u0119 koncentrowa\u0107. W p\u0142ynie owodniowym rozwija si\u0119 i dojrzewa dziecko, a na ilo\u015b\u0107 p\u0142ynu wp\u0142ywa odpowiednie nawodnienie organizmu mamy. Niedob\u00f3r wody u matki lub zmniejszenie ilo\u015bci w\u00f3d p\u0142odowych, mo\u017ce prowadzi\u0107 do zaburze\u0144 wzrastania p\u0142odu. 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pokarmowego)<\/li>\n"]},{"blockName":"core\/list-item","attrs":{"className":"","epAnimationGeneratedClass":"edplus_anim-RXXFRp","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<li class=\" eplus-wrapper\"> alkohol oraz napoje energetyczne zawieraj\u0105ce kofein\u0119 czy tauryn\u0119 (dzia\u0142aj\u0105 pobudzaj\u0105co). <\/li>\n","innerContent":["\n<li class=\" eplus-wrapper\"> alkohol oraz napoje energetyczne zawieraj\u0105ce kofein\u0119 czy tauryn\u0119 (dzia\u0142aj\u0105 pobudzaj\u0105co). <\/li>\n"]}],"innerHTML":"<ul class=\" eplus-wrapper eplus-styles-uid-031d65\">\n\n\n\n\n\n\n\n<\/ul>","innerContent":["\n<ul class=\" eplus-wrapper\">",null,"\n\n",null,"\n\n",null,"\n\n",null,"\n\n",null,"<\/ul>\n"]},{"blockName":"core\/image","attrs":{"id":5481,"sizeSlug":"large","linkDestination":"none","className":"","epAnimationGeneratedClass":"edplus_anim-oBxReY","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<figure class=\" wp-block-image size-large eplus-wrapper\"><img src=\"https:\/\/supermama.edu.pl\/wp-content\/uploads\/2024\/04\/blog-zdjecia-w-tekscie-poziome-2022-06-06T132725.945-1024x640-1.png\" alt=\"\" class=\"wp-image-5481\"\/><\/figure>\n","innerContent":["\n<figure class=\" wp-block-image size-large eplus-wrapper\"><img src=\"https:\/\/supermama.edu.pl\/wp-content\/uploads\/2024\/04\/blog-zdjecia-w-tekscie-poziome-2022-06-06T132725.945-1024x640-1.png\" alt=\"\" class=\"wp-image-5481\"\/><\/figure>\n"]},{"blockName":"core\/heading","attrs":{"level":3,"className":"","epAnimationGeneratedClass":"edplus_anim-Z0qjKv","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<h3 class=\" wp-block-heading eplus-wrapper\">2. Zadbaj o zdrowe t\u0142uszcze <\/h3>\n","innerContent":["\n<h3 class=\" wp-block-heading eplus-wrapper\">2. Zadbaj o zdrowe t\u0142uszcze <\/h3>\n"]},{"blockName":"core\/paragraph","attrs":{"className":"","epAnimationGeneratedClass":"edplus_anim-k6B1k3","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<p class=\" eplus-wrapper\">Dieta powinna by\u0107 bogata w zdrowe t\u0142uszcze, takie jak: olej z wiesio\u0142ka, olej z awokado, olej lniany, olej z czarnuszki, olej z pestek winogron, awokado, wszelkiego rodzaju orzechy, pestki dyni, s\u0142onecznika i ryby. Je\u015bli nie jemy ryb, zalecana jest odpowiednia suplementacja pod okiem specjalisty (EPA, DHA). Pami\u0119tajmy nie wprowadzamy wszystkiego na raz, raczej metod\u0105 rotacji. <\/p>\n","innerContent":["\n<p class=\" eplus-wrapper\">Dieta powinna by\u0107 bogata w zdrowe t\u0142uszcze, takie jak: olej z wiesio\u0142ka, olej z awokado, olej lniany, olej z czarnuszki, olej z pestek winogron, awokado, wszelkiego rodzaju orzechy, pestki dyni, s\u0142onecznika i ryby. Je\u015bli nie jemy ryb, zalecana jest odpowiednia suplementacja pod okiem specjalisty (EPA, DHA). Pami\u0119tajmy nie wprowadzamy wszystkiego na raz, raczej metod\u0105 rotacji. <\/p>\n"]},{"blockName":"core\/heading","attrs":{"level":3,"className":"","epAnimationGeneratedClass":"edplus_anim-D231Ys","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<h3 class=\" wp-block-heading eplus-wrapper\">3. Unikaj produkt\u00f3w LIGHT <\/h3>\n","innerContent":["\n<h3 class=\" wp-block-heading eplus-wrapper\">3. Unikaj produkt\u00f3w LIGHT <\/h3>\n"]},{"blockName":"core\/paragraph","attrs":{"className":"","epAnimationGeneratedClass":"edplus_anim-ieeuHt","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<p class=\" eplus-wrapper\">Produkty LIGHT o niskiej zawarto\u015bci t\u0142uszczu, zazwyczaj zawieraj\u0105 spore ilo\u015bci cukru. Warto zwr\u00f3ci\u0107 uwag\u0119 na ich sk\u0142ady. <\/p>\n","innerContent":["\n<p class=\" eplus-wrapper\">Produkty LIGHT o niskiej zawarto\u015bci t\u0142uszczu, zazwyczaj zawieraj\u0105 spore ilo\u015bci cukru. Warto zwr\u00f3ci\u0107 uwag\u0119 na ich sk\u0142ady. <\/p>\n"]},{"blockName":"core\/heading","attrs":{"level":3,"className":"","epAnimationGeneratedClass":"edplus_anim-JpMIYi","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<h3 class=\" wp-block-heading eplus-wrapper\">4. Nie podjadaj mi\u0119dzy posi\u0142kami!<\/h3>\n","innerContent":["\n<h3 class=\" wp-block-heading eplus-wrapper\">4. Nie podjadaj mi\u0119dzy posi\u0142kami!<\/h3>\n"]},{"blockName":"core\/image","attrs":{"id":5483,"sizeSlug":"large","linkDestination":"none","className":"","epAnimationGeneratedClass":"edplus_anim-9NCXip","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<figure class=\" wp-block-image size-large eplus-wrapper\"><img src=\"https:\/\/supermama.edu.pl\/wp-content\/uploads\/2024\/04\/blog-zdjecia-w-tekscie-poziome-2022-06-06T132932.729-1024x640-1.png\" alt=\"\" class=\"wp-image-5483\"\/><\/figure>\n","innerContent":["\n<figure class=\" wp-block-image size-large eplus-wrapper\"><img src=\"https:\/\/supermama.edu.pl\/wp-content\/uploads\/2024\/04\/blog-zdjecia-w-tekscie-poziome-2022-06-06T132932.729-1024x640-1.png\" alt=\"\" class=\"wp-image-5483\"\/><\/figure>\n"]},{"blockName":"core\/heading","attrs":{"level":3,"className":"","epAnimationGeneratedClass":"edplus_anim-VXXVRP","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<h3 class=\" wp-block-heading eplus-wrapper\">5. Pami\u0119taj o b\u0142onniku<\/h3>\n","innerContent":["\n<h3 class=\" wp-block-heading eplus-wrapper\">5. Pami\u0119taj o b\u0142onniku<\/h3>\n"]},{"blockName":"core\/paragraph","attrs":{"className":"","epAnimationGeneratedClass":"edplus_anim-htbE42","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<p class=\" eplus-wrapper\">Odpowiednia ilo\u015b\u0107 b\u0142onnika to minimum 25g dziennie. Nale\u017cy jednak pami\u0119ta\u0107, \u017ce zwi\u0119kszaj\u0105c b\u0142onnik w diecie, trzeba by\u0107 ostro\u017cnym. Zbyt ma\u0142a ilo\u015b\u0107 p\u0142yn\u00f3w w po\u0142\u0105czeniu z du\u017ca ilo\u015bci\u0105 b\u0142onnika, mo\u017ce powodowa\u0107 zaparcia. <\/p>\n","innerContent":["\n<p class=\" eplus-wrapper\">Odpowiednia ilo\u015b\u0107 b\u0142onnika to minimum 25g dziennie. Nale\u017cy jednak pami\u0119ta\u0107, \u017ce zwi\u0119kszaj\u0105c b\u0142onnik w diecie, trzeba by\u0107 ostro\u017cnym. Zbyt ma\u0142a ilo\u015b\u0107 p\u0142yn\u00f3w w po\u0142\u0105czeniu z du\u017ca ilo\u015bci\u0105 b\u0142onnika, mo\u017ce powodowa\u0107 zaparcia. <\/p>\n"]},{"blockName":"core\/heading","attrs":{"level":3,"className":"","epAnimationGeneratedClass":"edplus_anim-QW7CLP","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<h3 class=\" wp-block-heading eplus-wrapper\">6. Wyklucz sma\u017cenie i grillowanie <\/h3>\n","innerContent":["\n<h3 class=\" wp-block-heading eplus-wrapper\">6. Wyklucz sma\u017cenie i grillowanie <\/h3>\n"]},{"blockName":"core\/paragraph","attrs":{"className":"","epAnimationGeneratedClass":"edplus_anim-HIODul","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<p class=\" eplus-wrapper\">Bardzo wa\u017cna jest odpowiednia obr\u00f3bka termiczna, taka jak: duszenie, pieczenie, gotowanie. Konieczne jest wykluczenie z diety sma\u017cenia i grillowania. <\/p>\n","innerContent":["\n<p class=\" eplus-wrapper\">Bardzo wa\u017cna jest odpowiednia obr\u00f3bka termiczna, taka jak: duszenie, pieczenie, gotowanie. Konieczne jest wykluczenie z diety sma\u017cenia i grillowania. <\/p>\n"]},{"blockName":"core\/heading","attrs":{"level":3,"className":"","epAnimationGeneratedClass":"edplus_anim-1jsrh1","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<h3 class=\" wp-block-heading eplus-wrapper\">7. Korzystaj z produkt\u00f3w pe\u0142noziarnistych <\/h3>\n","innerContent":["\n<h3 class=\" wp-block-heading eplus-wrapper\">7. Korzystaj z produkt\u00f3w pe\u0142noziarnistych <\/h3>\n"]},{"blockName":"core\/paragraph","attrs":{"className":"","epAnimationGeneratedClass":"edplus_anim-EnRhO8","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<p class=\" eplus-wrapper\">Wszelkiego rodzaju makarony, czy ciasto na pizz\u0119, pierogi, czy po prostu s\u0142odkie ciasta, powinny by\u0107 przyrz\u0105dzane z m\u0105ki pe\u0142noziarnistej. <\/p>\n","innerContent":["\n<p class=\" eplus-wrapper\">Wszelkiego rodzaju makarony, czy ciasto na pizz\u0119, pierogi, czy po prostu s\u0142odkie ciasta, powinny by\u0107 przyrz\u0105dzane z m\u0105ki pe\u0142noziarnistej. <\/p>\n"]},{"blockName":"core\/heading","attrs":{"level":3,"className":"","epAnimationGeneratedClass":"edplus_anim-PUkUSH","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<h3 class=\" wp-block-heading eplus-wrapper\">8. Wprowad\u017a kasz\u0119 na sta\u0142e do swojego jad\u0142ospisu<\/h3>\n","innerContent":["\n<h3 class=\" wp-block-heading eplus-wrapper\">8. Wprowad\u017a kasz\u0119 na sta\u0142e do swojego jad\u0142ospisu<\/h3>\n"]},{"blockName":"core\/image","attrs":{"id":5484,"sizeSlug":"large","linkDestination":"none","className":"","epAnimationGeneratedClass":"edplus_anim-ErEzFY","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<figure class=\" wp-block-image size-large eplus-wrapper\"><img src=\"https:\/\/supermama.edu.pl\/wp-content\/uploads\/2024\/04\/blog-zdjecia-w-tekscie-poziome-2022-06-06T133020.766-1024x640-1.png\" alt=\"\" class=\"wp-image-5484\"\/><\/figure>\n","innerContent":["\n<figure class=\" wp-block-image size-large eplus-wrapper\"><img src=\"https:\/\/supermama.edu.pl\/wp-content\/uploads\/2024\/04\/blog-zdjecia-w-tekscie-poziome-2022-06-06T133020.766-1024x640-1.png\" alt=\"\" class=\"wp-image-5484\"\/><\/figure>\n"]},{"blockName":"core\/heading","attrs":{"level":3,"className":"","epAnimationGeneratedClass":"edplus_anim-1JYLCx","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<h3 class=\" wp-block-heading eplus-wrapper\">9. Trzymaj dobre proporcje spo\u017cywanych warzyw i owoc\u00f3w<\/h3>\n","innerContent":["\n<h3 class=\" wp-block-heading eplus-wrapper\">9. Trzymaj dobre proporcje spo\u017cywanych warzyw i owoc\u00f3w<\/h3>\n"]},{"blockName":"core\/paragraph","attrs":{"className":"","epAnimationGeneratedClass":"edplus_anim-jg88SS","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<p class=\" eplus-wrapper\">Wa\u017cnym elementem codziennego \u017cywienia jest odpowiednia ilo\u015b\u0107 warzyw w diecie i odpowiednia proporcja warzyw do owoc\u00f3w: 4 warzywa do 1 owocu (4:1).<\/p>\n","innerContent":["\n<p class=\" eplus-wrapper\">Wa\u017cnym elementem codziennego \u017cywienia jest odpowiednia ilo\u015b\u0107 warzyw w diecie i odpowiednia proporcja warzyw do owoc\u00f3w: 4 warzywa do 1 owocu (4:1).<\/p>\n"]},{"blockName":"core\/heading","attrs":{"level":3,"className":"","epAnimationGeneratedClass":"edplus_anim-fvkXnU","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<h3 class=\" wp-block-heading eplus-wrapper\">10. Zadbaj o odpowiednie witaminy <\/h3>\n","innerContent":["\n<h3 class=\" wp-block-heading eplus-wrapper\">10. Zadbaj o odpowiednie witaminy <\/h3>\n"]},{"blockName":"core\/paragraph","attrs":{"className":"","epAnimationGeneratedClass":"edplus_anim-ySerSt","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<p class=\" eplus-wrapper\"><strong>Kwas foliowy <\/strong>to najwa\u017cniejszy sk\u0142adnik od\u017cywczy przed pocz\u0119ciem i w pierwszych 12. tygodniach ci\u0105\u017cy. Zapobiega wadom cewy nerwowej, takim jak rozszczep kr\u0119gos\u0142upa. Opr\u00f3cz codziennej suplementacji (0,4 mg) warto, by w diecie znalaz\u0142y si\u0119: zielone warzywa li\u015bciaste, ro\u015bliny str\u0105czkowe i ewentualnie pokarmy wzbogacane w kwas foliowy. UWAGA: warto rozwa\u017cy\u0107 suplementacje kwasem foliowym w wersji zmetylowanej, poniewa\u017c 50% spo\u0142ecze\u0144stwa cierpi na mutacje genu MTHFR, nawet o tym nie wiedz\u0105c. Mutacja ta powoduje, \u017ce nie rozk\u0142adamy kwasu foliowego do wersji zmetylowanej i przyswajalnej, a co za tym idzie, suplementujemy, ale tak jakby\u015bmy nie suplementowa\u0142y. <br><\/p>\n","innerContent":["\n<p class=\" eplus-wrapper\"><strong>Kwas foliowy <\/strong>to najwa\u017cniejszy sk\u0142adnik od\u017cywczy przed pocz\u0119ciem i w pierwszych 12. tygodniach ci\u0105\u017cy. Zapobiega wadom cewy nerwowej, takim jak rozszczep kr\u0119gos\u0142upa. Opr\u00f3cz codziennej suplementacji (0,4 mg) warto, by w diecie znalaz\u0142y si\u0119: zielone warzywa li\u015bciaste, ro\u015bliny str\u0105czkowe i ewentualnie pokarmy wzbogacane w kwas foliowy. UWAGA: warto rozwa\u017cy\u0107 suplementacje kwasem foliowym w wersji zmetylowanej, poniewa\u017c 50% spo\u0142ecze\u0144stwa cierpi na mutacje genu MTHFR, nawet o tym nie wiedz\u0105c. Mutacja ta powoduje, \u017ce nie rozk\u0142adamy kwasu foliowego do wersji zmetylowanej i przyswajalnej, a co za tym idzie, suplementujemy, ale tak jakby\u015bmy nie suplementowa\u0142y. <br><\/p>\n"]},{"blockName":"core\/image","attrs":{"id":5485,"sizeSlug":"large","linkDestination":"none","className":"","epAnimationGeneratedClass":"edplus_anim-9I9Cob","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<figure class=\" wp-block-image size-large eplus-wrapper\"><img src=\"https:\/\/supermama.edu.pl\/wp-content\/uploads\/2024\/04\/blog-zdjecia-w-tekscie-poziome-2022-06-06T133738.138-1024x640-1.png\" alt=\"\" class=\"wp-image-5485\"\/><\/figure>\n","innerContent":["\n<figure class=\" wp-block-image size-large eplus-wrapper\"><img src=\"https:\/\/supermama.edu.pl\/wp-content\/uploads\/2024\/04\/blog-zdjecia-w-tekscie-poziome-2022-06-06T133738.138-1024x640-1.png\" alt=\"\" class=\"wp-image-5485\"\/><\/figure>\n"]},{"blockName":"core\/heading","attrs":{"level":3,"className":"","epAnimationGeneratedClass":"edplus_anim-1JjNqr","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<h3 class=\" wp-block-heading eplus-wrapper\">Nadmiar nieprzekszta\u0142conego kwasu foliowego ma negatywny wp\u0142yw na rozw\u00f3j dziecka, powoduj\u0105c te same wady co niedob\u00f3r. <\/h3>\n","innerContent":["\n<h3 class=\" wp-block-heading eplus-wrapper\">Nadmiar nieprzekszta\u0142conego kwasu foliowego ma negatywny wp\u0142yw na rozw\u00f3j dziecka, powoduj\u0105c te same wady co niedob\u00f3r. <\/h3>\n"]},{"blockName":"core\/list","attrs":{"className":"","epStylingOptions":{"columnsResponsiveEnabled":false,"columnsHoverEnabled":false,"itemsSpacingResponsiveEnabled":false,"itemsSpacingHoverEnabled":false,"listStyleResponsiveEnabled":false,"listStyleHoverEnabled":false,"listIconResponsiveEnabled":false,"listIconHoverEnabled":false,"columns":{"target":"","responsive":true,"hover":true,"options":[{"custom":true,"control":"ToggleOptions"},{"label":"Columns","control":"Range","attribute":"columns","css":"grid-template-columns","customValue":"repeat({{value}}, 1fr)","props":{"max":5,"min":1,"supportedUnits":[]},"defaults":{"desktop":"1"},"show_if":{"className":["ep-custom-list"]}}]},"itemsSpacing":{"target":"","responsive":true,"hover":true,"options":[{"label":"Items 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class=\" eplus-wrapper\"><strong>\u017belazo<\/strong> to kluczowy sk\u0142adnik decyduj\u0105cy o rozwoju m\u00f3zgu dziecka i obj\u0119to\u015bci krwi kr\u0105\u017c\u0105cej w organizmie. Pokarmami bogatymi w \u017celazo s\u0105: czerwone mi\u0119so, dr\u00f3b, jaja, warzywa str\u0105czkowe. Herbata i kawa natomiast zawieraj\u0105 taniny ograniczaj\u0105ce przyswajanie \u017celaza. Nie zaleca si\u0119 wi\u0119c, w trakcie ani tu\u017c po spo\u017cyciu pokarmu bogatego w ten cenny sk\u0142adnik od\u017cywczy, picia kawy i herbaty. <\/li>\n","innerContent":["\n<li class=\" eplus-wrapper\"><strong>\u017belazo<\/strong> to kluczowy sk\u0142adnik decyduj\u0105cy o rozwoju m\u00f3zgu dziecka i obj\u0119to\u015bci krwi kr\u0105\u017c\u0105cej w organizmie. Pokarmami bogatymi w \u017celazo s\u0105: czerwone mi\u0119so, dr\u00f3b, jaja, warzywa str\u0105czkowe. Herbata i kawa natomiast zawieraj\u0105 taniny ograniczaj\u0105ce przyswajanie \u017celaza. Nie zaleca si\u0119 wi\u0119c, w trakcie ani tu\u017c po spo\u017cyciu pokarmu bogatego w ten cenny sk\u0142adnik od\u017cywczy, picia kawy i herbaty. <\/li>\n"]},{"blockName":"core\/list-item","attrs":{"className":"","epAnimationGeneratedClass":"edplus_anim-9xL4VY","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<li class=\" eplus-wrapper\"><strong>Witamina C<\/strong> pomaga w przyswajaniu \u017celaza zawartego w pokarmie. Pami\u0119taj o jedzeniu owoc\u00f3w cytrusowych, pomidor\u00f3w, papryki, a tak\u017ce o \u0142\u0105czeniu ich z pokarmami bogatymi w \u017celazo. <\/li>\n","innerContent":["\n<li class=\" eplus-wrapper\"><strong>Witamina C<\/strong> pomaga w przyswajaniu \u017celaza zawartego w pokarmie. Pami\u0119taj o jedzeniu owoc\u00f3w cytrusowych, pomidor\u00f3w, papryki, a tak\u017ce o \u0142\u0105czeniu ich z pokarmami bogatymi w \u017celazo. <\/li>\n"]},{"blockName":"core\/list-item","attrs":{"className":"","epAnimationGeneratedClass":"edplus_anim-EXhPZR","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<li class=\" eplus-wrapper\"><strong>Wap\u0144<\/strong> ma ogromne znaczenie dla rozwoju uk\u0142adu kostnego dziecka. Decyduje te\u017c o stanie ko\u015bci przysz\u0142ej mamy. Najlepszym \u017ar\u00f3d\u0142em wapnia jest mleko i nabia\u0142: jogurty, sery, szpinak, konserwy rybne (zawieraj\u0105ce rozdrobnione o\u015bci), warzywa str\u0105czkowe oraz pestki dyni, s\u0142onecznika i migda\u0142y. <\/li>\n","innerContent":["\n<li class=\" eplus-wrapper\"><strong>Wap\u0144<\/strong> ma ogromne znaczenie dla rozwoju uk\u0142adu kostnego dziecka. Decyduje te\u017c o stanie ko\u015bci przysz\u0142ej mamy. Najlepszym \u017ar\u00f3d\u0142em wapnia jest mleko i nabia\u0142: jogurty, sery, szpinak, konserwy rybne (zawieraj\u0105ce rozdrobnione o\u015bci), warzywa str\u0105czkowe oraz pestki dyni, s\u0142onecznika i migda\u0142y. <\/li>\n"]},{"blockName":"core\/list-item","attrs":{"className":"","epAnimationGeneratedClass":"edplus_anim-kzLgp1","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<li class=\" eplus-wrapper\"><strong>Witamina D<\/strong> wspomaga wch\u0142anianie wapnia i jest magazynowana w organizmie dziecka. Moim zdaniem konieczna suplementacja pod okiem lekarza prowadz\u0105cego. <\/li>\n","innerContent":["\n<li class=\" eplus-wrapper\"><strong>Witamina D<\/strong> wspomaga wch\u0142anianie wapnia i jest magazynowana w organizmie dziecka. Moim zdaniem konieczna suplementacja pod okiem lekarza prowadz\u0105cego. <\/li>\n"]},{"blockName":"core\/list-item","attrs":{"className":"","epAnimationGeneratedClass":"edplus_anim-GEsUtw","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<li class=\" eplus-wrapper\"><strong>Kwasy t\u0142uszczowe omega-3 <\/strong>odgrywaj\u0105 wa\u017cn\u0105 rol\u0119 w rozwoju m\u00f3zgu, oczu i uk\u0142adu nerwowego. Zapobiegaj\u0105 rozwojowi chor\u00f3b serca. Ich \u017ar\u00f3d\u0142em s\u0105 t\u0142uste ryby, takie jak \u0142oso\u015b, \u015bled\u017a. Kwasy omega-3 wyst\u0119puj\u0105 r\u00f3wnie\u017c w pestkach dyni i sezamie. Mo\u017cna rozwa\u017cy\u0107 suplementacje pod okiem lekarza prowadz\u0105cego. <\/li>\n","innerContent":["\n<li class=\" eplus-wrapper\"><strong>Kwasy t\u0142uszczowe omega-3 <\/strong>odgrywaj\u0105 wa\u017cn\u0105 rol\u0119 w rozwoju m\u00f3zgu, oczu i uk\u0142adu nerwowego. Zapobiegaj\u0105 rozwojowi chor\u00f3b serca. Ich \u017ar\u00f3d\u0142em s\u0105 t\u0142uste ryby, takie jak \u0142oso\u015b, \u015bled\u017a. Kwasy omega-3 wyst\u0119puj\u0105 r\u00f3wnie\u017c w pestkach dyni i sezamie. Mo\u017cna rozwa\u017cy\u0107 suplementacje pod okiem lekarza prowadz\u0105cego. <\/li>\n"]},{"blockName":"core\/list-item","attrs":{"className":"","epAnimationGeneratedClass":"edplus_anim-dobPpS","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<li class=\" eplus-wrapper\"><strong>B\u0142onnik<\/strong> daje poczucie syto\u015bci i zapobiega zaparciom, co szczeg\u00f3lnie wa\u017cne, gdy dziecko ro\u015bnie i zaczyna napiera\u0107 na jelita. Warto je\u015b\u0107 pieczywo pe\u0142noziarniste, kasze, makarony, ry\u017c. Owoce i warzywa dostarcz\u0105 nie tylko b\u0142onnik, lecz r\u00f3wnie\u017c witaminy i sole mineralne.<\/li>\n","innerContent":["\n<li class=\" eplus-wrapper\"><strong>B\u0142onnik<\/strong> daje poczucie syto\u015bci i zapobiega zaparciom, co szczeg\u00f3lnie wa\u017cne, gdy dziecko ro\u015bnie i zaczyna napiera\u0107 na jelita. Warto je\u015b\u0107 pieczywo pe\u0142noziarniste, kasze, makarony, ry\u017c. Owoce i warzywa dostarcz\u0105 nie tylko b\u0142onnik, lecz r\u00f3wnie\u017c witaminy i sole mineralne.<\/li>\n"]}],"innerHTML":"<ul class=\" eplus-wrapper eplus-styles-uid-bd8a4e\">\n\n\n\n\n\n\n\n\n\n<\/ul>","innerContent":["\n<ul class=\" eplus-wrapper\">",null,"\n\n",null,"\n\n",null,"\n\n",null,"\n\n",null,"\n\n",null,"<\/ul>\n"]},{"blockName":"core\/paragraph","attrs":{"className":"","epAnimationGeneratedClass":"edplus_anim-iav03S","epGeneratedClass":"eplus-wrapper"},"innerBlocks":[],"innerHTML":"\n<p class=\" eplus-wrapper\">O tym czego nale\u017cy unika\u0107 w ci\u0105\u017cy: jakich potraw, sk\u0142adnik\u00f3w, zi\u00f3\u0142 i innych bod\u017ac\u00f3w ze \u015brodowiska, przeczytacie w kolejnych artyku\u0142ach. :) <\/p>\n","innerContent":["\n<p class=\" eplus-wrapper\">O tym czego nale\u017cy unika\u0107 w ci\u0105\u017cy: jakich potraw, sk\u0142adnik\u00f3w, zi\u00f3\u0142 i innych bod\u017ac\u00f3w ze \u015brodowiska, przeczytacie w kolejnych artyku\u0142ach. :) <\/p>\n"]}],"meta_data":{"label":"null","reading_time":"5","toc_selected_heading_levels":["h2"],"toc_enabled":true},"featured_image":{"url":"https:\/\/supermama.edu.pl\/wp-content\/uploads\/2024\/04\/blog-zdjecie-wyrozniajace-70-1024x390.png"},"main_category":{"name":"Ci\u0105\u017ca"},"prev_page":{"slug":"czego-nie-moge-jesc-w-ciazy"},"next_page":{"slug":"ile-powinnam-przybrac-na-wadze-w-ciazy"},"acf":[],"_links":{"self":[{"href":"https:\/\/supermama.edu.pl\/index.php\/wp-json\/wp\/v2\/posts\/4995","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/supermama.edu.pl\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/supermama.edu.pl\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/supermama.edu.pl\/index.php\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/supermama.edu.pl\/index.php\/wp-json\/wp\/v2\/comments?post=4995"}],"version-history":[{"count":2,"href":"https:\/\/supermama.edu.pl\/index.php\/wp-json\/wp\/v2\/posts\/4995\/revisions"}],"predecessor-version":[{"id":8535,"href":"https:\/\/supermama.edu.pl\/index.php\/wp-json\/wp\/v2\/posts\/4995\/revisions\/8535"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/supermama.edu.pl\/index.php\/wp-json\/wp\/v2\/media\/5001"}],"wp:attachment":[{"href":"https:\/\/supermama.edu.pl\/index.php\/wp-json\/wp\/v2\/media?parent=4995"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/supermama.edu.pl\/index.php\/wp-json\/wp\/v2\/categories?post=4995"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/supermama.edu.pl\/index.php\/wp-json\/wp\/v2\/tags?post=4995"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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