Riba, omega-3 i druge namirnice u trudnoći – mitovi i činjenice

Zbunjuju vas sva upozorenja o hrani koja može naškoditi vašem fetusu u razvoju? Popis potencijalnih opasnosti nikada neće završiti za zabrinute trudnice. Ovdje smo odvojili činjenice od fikcije, uključujući neke čudne o ribi i omega 3.

Omega-3 uzrokuje više krvarenja tijekom poroda – MIT!

Rečeno je da omega-3 masne kiseline mogu spriječiti pravilno zgrušavanje krvi i da to može predstavljati opasnost tijekom poroda. Ali studije pokazuju da to nije potkrijepljeno činjenicama. Naprotiv, zdravstvene prednosti omega-3 daleko nadmašuju ovaj teorijski rizik. Esencijalne omega-3 masne kiseline u masnoj ribi, kao što su skuša, sardine i haringe, doprinose normalnom razvoju mozga i očiju u fetusa.

Trebali biste početi uzimati folate kada počnete planirati trudnoću – ČINJENICA!

NHS savjetuje ženama da počnu uzimati dnevni dodatak od 400 mikrograma folata dok još planiraju trudnoću. Ovo je za sprječavanje spine bifide kod beba.

Pola čaše crnog vina je u redu iako ste trudni – MIT!

Možda pola čaše nema nikakav negativan učinak na vaše dijete. Ali zašto riskirati? Upamtite da sve što konzumirate dijeli maleno tijelo u vama, koje je previše dragocjeno da bi se izložilo bilo kakvom riziku. Ne postoji sigurna donja granica alkohola tijekom trudnoće. Uvijek biste trebali izbjegavati alkohol tijekom trudnoće i znatno ga smanjiti ako pokušavate zatrudnjeti.

U trudnoći morate biti stroži po pitanju higijene hrane – ČINJENICA!

Kako biste bili sigurni da vas pohranjena hrana neće zaraziti stvarima poput toksoplazme i listerije, mudro je tijekom trudnoće posebno strogo poštivati higijenu u kuhinji. Uvijek isperite voće, povrće i bobičasto voće. Često perite noževe i daske za rezanje i održavajte svoje kuhinjske plohe čistima. Isperite i objesite svoju kuhinjsku krpu nakon upotrebe i često je zamijenite čistom. Vruća hrana treba biti vruća na pari jer se u mlakoj hrani razvijaju bakterije. Većina bakterija umire na temperaturama iznad 70 °C Ako prođe neko vrijeme prije posluživanja kuhane hrane, bolje je da se ohladi i ponovno podgrije. Sirovu i kuhanu hranu treba držati odvojeno. Mijenjajte opremu između različitih vrsta hrane (npr. mesa, ribe i povrća), te između sirove i kuhane hrane – ili dobro operite posuđe između svakog zadatka.

Opasno je jesti ribu u trudnoći – MIT!

Zbog dugog popisa riba kojih se treba kloniti dok ste trudni može se činiti da su sve ribe opasne. Grenlandski iverak teži od tri kilograma, štuka, smuđ preko 25 cm, pastrva preko kilograma, čahura preko kilograma i svježa tuna samo su neke od riba koje treba izbjegavati. Ali ostalo je mnogo drugih vrsta ribe, a jednako je važno zdrave sastojke ribe unositi tijekom trudnoće.

Trudnice ne smiju jesti sushi – MIT!

Trudnice mogu jesti sushi od svježe ribe, a izbjegavaju vrste ribe s gornjeg popisa. Samo budite sigurni da sushi dolazi s mjesta koje je čisto s dobrim rutinama higijene hrane.

Alergije kod djeteta možete spriječiti izbjegavanjem određene hrane tijekom trudnoće – MIT!

Ne postoji znanstveni temelj za vjerovanje da trudnice mogu spriječiti alergije na ovaj način. Ipak, čini se da cjelovita, raznolika prehrana tijekom trudnoće može imati pozitivan učinak na zdravlje djeteta kasnije u životu.

Trudnice bi trebale biti oprezne s dodacima prehrani – ČINJENICA!

Ako uzimate dodatke prehrani, možete riskirati da dobijete previše određenih nutrijenata, osobito ako uzimate više vrsta. Osim folata i svih drugih preporuka koje vam je dao liječnik, radije biste se trebali usredotočiti na unos hranjivih tvari putem hrane umjesto dodataka prehrani. Ako i dalje uzimate suplemente, pazite da slijedite dozu navedenu na pakiranju i nemojte uzimati nekoliko različitih vrsta koje sadrže iste vitamine i minerale.

Za potpuni popis hrane koju treba izbjegavati tijekom trudnoće, pogledajte NHS prehrambene smjernice za trudnice.

Izvor: NHS; medscape.com; Agencija za standarde hrane

What is good health?

Body changes in later life call for changes in your diet

Do you have a good lifestyle?

Lifestyle simply means the way in which you live. Health and lifestyle go hand in hand. You might feel you have a good lifestyle if you are physically active, eat healthily and generally experience a sense of wellbeing. Conversely, if you want good health you should also have a good lifestyle.

Physical activity is the major contributor to a good lifestyle, but diet, drugs, stress, sleep and social conditions are also play an important role. Being able to use the body properly to avoid injury also affects lifestyle. Physical activity can also prevent depression and help you to recover more quickly from mental illness, both of which obviously affect your lifestyle.

How does the aging process affect your immune system?

Diet can be a difficult topic for many. Perhaps you eat too much or too little or maybe you find it hard to know what foods to combine to have a balanced diet. It’s also important to eat food that contains important vitamins, minerals and dietary fibre, omega-3 and antioxidants. On top of all this, you also need to get enough energy, protein and the correct fatty acids. The requirement for these nutrients changes throughout your life. When you are older you also have different requirements than children and younger adults. Women also have different requirements than men. Pregnant and breastfeeding mothers also have special requirements.

When you get older, you lose muscle mass and your body requires less energy and therefore less food. You may lead a less active life than you did before, which is why you require less food. However, your need for minerals, vitamins and other nutrients remains the same. Of course, there are plenty of healthy and active older people, but when you reach 70 to 80 years of age, it’s easier to become ill, especially during flu season.

Some steps you can take to improve your lifestyle and health are to:

eat a healthy and varied diet
stay active
watch your weight
avoid too much alcohol and don’t smoke
get enough sleep
think positive
practise good hygiene

What is good quality of life?

The World Health Organisation (WHO) defines quality of life as a state where the individual can realise their potential, cope with normal stressful situations, work in a rewarding and positive way, and be able to contribute to others and society.

Quality of life is a wide and somewhat diffuse concept that includes joy in, and a desire for, life. These are values that are rather felt than measured, which in turn are based on personal environment and choices. Quality of life doesn’t necessarily depend on being healthy or sick. It’s the moments between worries, sorrows, problems and ailments that matter. For example, if you have a chronic illness, a feeling of mastery can be important when talking about quality of life.

To sum up, quality of life is a combination of health, lifestyle, networks and social support. It’s about experiencing joy, meaning in life, satisfaction, security and a sense of belonging, as well as being able to use your strengths. It’s also about feeling interest in life, coping with everyday situations and a being committed to something or someone. If you have good quality of life, you will be able to cope better with the inevitable stressful situations in life.