Trudni ste i niste sigurni koje dodatke prehrani trebate uzimati?

Trudnoća je jedinstveno razdoblje u životu žene. Odjednom ste odgovorni za novi život i pažljivo razmišljate o tome kako njegujete svoje tijelo. U nekim slučajevima možda će vam trebati dodaci prehrani.

Što biste trebali jesti?

Ako se hranite zdravo i raznoliko, baš kao i opća populacija, dobit ćete većinu hranjivih tvari koje su vam potrebne. Iako dodaci prehrani ne mogu zamijeniti zdravu prehranu, postoje hranjive tvari na čiji je dovoljan unos posebno važno obratiti pažnju tijekom trudnoće.

Dodaci omega-3

Tijelo ne može učinkovito samo proizvesti omega-3 i omega-6 masne kiseline, pa ih je potrebno unositi prehranom ili dodacima prehrani. Omega-6 masne kiseline poput alfa-linolenske kiseline nalaze se u biljnim uljima (suncokretovo, kukuruzno, sojino), orašastim plodovima, sjemenkama, žitaricama i povrću poput avokada. Uobičajenom prehranom unosite dovoljno omega-6 masnih kiselina. S druge strane, kvalitetni izvori omega-3 masnih kiselina su ograničeni, a najkorisnije omega-3 masne kiseline poput DHA nalaze se prvenstveno u masnoj morskoj ribi (skuša, haringa, losos, inćuni). Unos DHA tijekom trudnoće pridonosi normalnom razvoju mozga i vida vaše bebe. Ako ne konzumirate preporučene dvije porcije masne ribe tjedno, razmislite o uzimanju omega-3 dodataka prehrani.

Dodaci vitamina D

Vitamin D važan je za apsorpciju kalcija i fosfora, što je ključno za zdravlje vašeg kostura i pravilan razvoj bebina kostura. Vitamin D nalazi se u masnoj ribi i nekim mliječnim proizvodima obogaćenim ovim vitaminom. Tijelo ga može proizvesti i samo kada je izloženo suncu, no zimi je na sjevernoj hemisferi ta izloženost ograničena. Zato se trudnicama i dojiljama preporučuje dnevni unos od 10 mikrograma vitamina D putem dodataka prehrani.

Dodaci folne kiseline

Uzimanje folne kiseline tijekom trudnoće smanjuje rizik od urođenih oštećenja poput spine bifide. Zdravstvene institucije preporučuju uzimanje dodatka od 400 mikrograma folne kiseline prije začeća i tijekom prvog tromjesečja trudnoće. Dobri izvori folata (folne kiseline) su brokula, kelj, prokulice, špinat i proizvodi od cjelovitih žitarica.

Dodaci željeza

Tijekom trudnoće povećava se volumen krvi, čime raste potreba za željezom. Izvori željeza uključuju kruh i žitarice, meso, grah, leću, krumpir i zeleno povrće. Vaš će liječnik tijekom trudnoće redovito kontrolirati razinu željeza kako bi ustanovio trebate li uzimati dodatak željeza.

Dodaci joda

Prema istraživanjima, mnoge trudnice ne unose preporučenih 250 mikrograma joda dnevno. Jod je ključan za stvaranje hormona štitnjače koji su neophodni za metabolizam i razvoj mozga i živčanog sustava vaše bebe. Ako tijekom trudnoće ili dojenja unosite manje od 600 ml mlijeka ili jogurta dnevno, ili ako rijetko jedete ribu, trebali biste razmotriti dodatak prehrani s jodom.

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.