Riba, omega-3 i prehrana tijekom trudnoće – mitovi i činjenice

Zbunjuju li vas upozorenja o hrani koja može naštetiti vašoj bebi u razvoju? Lista potencijalnih rizika za trudnice može biti vrlo duga. Donosimo nekoliko činjenica i razbijamo česte mitove o prehrani, uključujući neke neobične o ribi i omega-3 masnim kiselinama.

Omega-3 uzrokuje pojačano krvarenje tijekom poroda – MIT!

Često se tvrdi da omega-3 masne kiseline mogu spriječiti pravilno zgrušavanje krvi i tako povećati rizik tijekom poroda. Međutim, znanstvena istraživanja ne potvrđuju ovu tvrdnju. Naprotiv, prednosti omega-3 znatno nadmašuju ovaj teorijski rizik. Omega-3 masne kiseline iz masne ribe poput skuše, srdele i haringe pozitivno utječu na normalan razvoj mozga i očiju fetusa.

Folnu kiselinu treba uzimati već pri planiranju trudnoće – ČINJENICA!

Stručnjaci preporučuju ženama dnevni unos od 400 mikrograma folne kiseline već tijekom planiranja trudnoće. Time se smanjuje rizik od spine bifide kod beba.

Pola čaše crnog vina tijekom trudnoće nije štetno – MIT!

Možda pola čaše vina neće imati negativan učinak na vaše dijete, ali zašto uopće riskirati? Sve što unesete u tijelo dijelite sa svojom bebom, koja je predragocjena za bilo kakav rizik. Tijekom trudnoće ne postoji sigurna donja granica za unos alkohola. Stoga tijekom trudnoće izbjegavajte alkohol u potpunosti, a značajno ga smanjite već tijekom planiranja trudnoće.

Potrebno je strože pridržavanje higijenskih pravila u trudnoći – ČINJENICA!

Kako biste spriječili infekcije poput toksoplazmoze i listerije, tijekom trudnoće morate biti osobito pažljivi s higijenom hrane. Uvijek dobro operite voće, povrće i bobičasto voće. Redovito čistite noževe, daske za rezanje i radne površine u kuhinji. Kuhinjske ručnike često mijenjajte, a vruća hrana mora biti poslužena vruća jer se bakterije brzo razmnožavaju u mlakoj hrani. Većina bakterija umire na temperaturama iznad 70 °C. Ako hranu nećete odmah servirati, bolje je pustiti da se ohladi i potom je ponovno zagrijati. Sirova i kuhana hrana moraju biti odvojene, a pribor temeljito operite između korištenja za različite namirnice.

Opasno je jesti ribu tijekom trudnoće – MIT!

Dugačak popis riba koje treba izbjegavati tijekom trudnoće može stvoriti pogrešan dojam da su sve ribe opasne. Ribe poput velike morske pljeskavice, štuke, većih primjeraka grgeča, pastrve, velikih primjeraka potočne zlatovčice i svježe tune treba izbjegavati. Međutim, mnoge druge vrste ribe sigurne su i čak preporučljive zbog zdravih sastojaka.

Trudnice ne smiju jesti sushi – MIT!

Trudnice smiju jesti sushi pripremljen od svježe ribe, uz izbjegavanje gore navedenih vrsta ribe. Važno je samo da sushi dolazi iz pouzdanog restorana koji pridržava higijenskih standarda.

Možete spriječiti alergije kod djeteta izbjegavajući određenu hranu tijekom trudnoće – MIT!

Ne postoje znanstveni dokazi koji potvrđuju da majčina prehrana tijekom trudnoće može spriječiti alergije kod djeteta. Međutim, dokazano je da raznovrsna prehrana tijekom trudnoće pozitivno utječe na zdravlje djeteta u kasnijem životu.

Budite oprezni s dodacima prehrani – ČINJENICA!

Uzimanje dodataka prehrani tijekom trudnoće može dovesti do prekomjernog unosa određenih nutrijenata. Osim folne kiseline i dodataka koje preporuči liječnik, fokusirajte se radije na kvalitetnu i uravnoteženu prehranu. Ako ipak uzimate dodatke prehrani, strogo se pridržavajte preporučene doze i izbjegavajte višestruke dodatke koji sadrže iste vitamine ili minerale.

Za potpuni popis namirnica koje treba izbjegavati tijekom trudnoće, pogledajte smjernice NHS-a za prehranu trudnica.

Izvor: NHS; medscape.com; Food Standards Agency

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.