Trudni ste i niste sigurni u vezi suplemenata?

Trudnoća je jedinstvena faza u životu. Odjednom ste odgovorni za još jedan život i morate dobro razmisliti o tome kako hraniti svoje tijelo. U nekim slučajevima, možda će vam trebati dodaci prehrani.

Što biste trebali jesti?

Općenito, ako se hranite zdravo i raznoliko, kao i opća populacija, dobit ćete sve potrebne hranjive tvari. Međutim, iako dodatak prehrani ne može zamijeniti zdravu prehranu, postoje neke hranjive tvari za koje morate osigurati dovoljan unos.

Omega-3 suplementi

Vaše tijelo ne može samo učinkovito proizvesti omega-3 i omega-6 masne kiseline, pa ih morate dodati putem prehrane ili dodataka prehrani. Blagotvorna omega-6 masna kiselina poznata kao alfa linolenska nalazi se u biljnim uljima kao što su suncokretovo ulje, kukuruzno ulje i sojino ulje. Orašasti plodovi, sjemenke, žitarice i žitarice te neko povrće poput avokada dobri su izvori omega-6. Normalnom prehranom unosite dovoljno omega-6 masnih kiselina. Dobri izvori omega-3 su ograničeniji, a najkorisnije omega-3 masne kiseline nalaze se samo u morskim uljnim izvorima kao što su skuša, haringa, losos i inćuni. Vaša konzumacija morske omega-3 masne kiseline DHA doprinosi normalnom razvoju mozga i vida vaše bebe. Razmislite o uzimanju dodatka omega-3 ako jedete manje od dvije porcije masne ribe tjedno prema preporukama NHS-a.

Pročitajte više o omega-3 – vitalnoj masti

Suplementi vitamina D

Možda će vam trebati dodatni dodatak vitamina D. Izvori vitamina D uključuju masno i neko mlijeko i mliječne proizvode obogaćene vitaminom D. Vaše tijelo proizvodi vitamin D kada je izloženo sunčevoj svjetlosti, ali ovaj izvor može biti ograničen zimi na sjevernoj hemisferi , gdje nema toliko sunčeve svjetlosti nekoliko mjeseci u godini ili zato što boravimo u kući u doba dana s najviše sunca. Zbog toga NHS savjetuje da “Sve odrasle osobe, uključujući trudnice i dojilje, trebaju 10 mikrograma vitamina D dnevno i trebaju razmotriti uzimanje dodatka koji sadrži tu količinu.”

Potreban nam je vitamin D kako bismo apsorbirali i imali koristi od kalcija i fosfora. Oba ova minerala važna su za održavanje vlastitog koštanog sustava, kao i za razvoj koštanog sustava vaše bebe. Potrebe vašeg tijela za kalcijem lagano se povećavaju tijekom trudnoće.

Pročitajte više o vitaminima i mineralima

Dodaci folne kiseline

Uzimanje folne kiseline u trudnoći smanjuje rizik od urođenih mana kao što je spina bifida. Zbog toga NHS preporučuje da žene uzimaju dodatak od 400 mikrograma folne kiseline počevši od trenutka kada planiraju zatrudnjeti i tijekom prvog tromjesečja. Dobri izvori folata (folne kiseline) su brokula, kelj, prokulica i špinat, kao i proizvodi od grubih žitarica.

Suplementi željeza

Tijekom trudnoće povećava se volumen krvi koji prenosi hranjive tvari i otpadne tvari za vas i vaše dijete. Vaše potrebe za željezom, koje se nalazi u crvenim krvnim stanicama, stoga se povećavaju. Izvori željeza su kruh i proizvodi od žitarica, meso, grah, leća, krumpir i zeleno povrće. Vaš liječnik će mjeriti razinu željeza tijekom svake trudnoće kako bi utvrdio trebate li dodatak željeza.

Dodaci joda

Istraživanje trudnica Britanki pokazalo je da njih 74% dnevno konzumira manje od 250 mikrograma joda nego što preporučuje Svjetska zdravstvena organizacija (WHO). Posljednjih godina smanjen je unos mlijeka, jogurta i plodova mora, koji su svi izvori joda. Jod je neophodan za stvaranje hormona iz štitne žlijezde, koji su zauzvrat neophodni za tjelesni metabolizam i razvoj bebinog mozga i živčanog sustava. Ako ste trudni ili dojite i konzumirate manje od 600 ml mlijeka ili jogurta dnevno, ili jedete malo ili nimalo ribe u kombinaciji s manje od 800 ml mlijeka ili jogurta dnevno, trebali biste razmisliti o dodatku prehrani koji sadrži jod.

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.