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Đùa vậy thôi, nhưng giờ nghiêm túc nhé. Mang thai là một trải nghiệm tuyệt vời mà mỗi người phụ nữ chỉ có được vài lần trong đời.
Mình viết chuỗi bài Thai kỳ hạnh phúc để giúp những ai bắt đầu hành trình làm mẹ tận hưởng trọn vẹn nhất có thể trải nghiệm mang thai. Chuỗi gồm 4 bài, đề cập 4 khía cạnh: dinh dưỡng, vận động, làm đẹp và tâm lý. Nào, hãy cùng bắt đầu một thai kỳ hạnh phúc!
Phần 1: Dinh dưỡng thai kỳ
1.1. Tầm quan trọng của dinh dưỡng thai kỳ
Trong suốt 9 tháng 10 ngày, thai nhi sẽ lấy 100% dinh dưỡng từ mẹ. Điều đó có nghĩa là con có phát triển tốt hay không phụ thuộc hoàn toàn vào chế độ ăn uống và sức khỏe của mẹ.
Chị bạn tôi ở Nhật từng chia sẻ: chị chỉ tăng 8 kg tính từ lúc chưa bầu tới lúc sắp sinh, vậy mà những tuần cuối đi khám, bác sĩ nghiêm khắc cảnh báo rằng chị đã tăng cân hơi nhiều và phải điều chỉnh lại chế độ ăn để không bị quá cân.
Không phải mẹ bầu cứ ăn nhiều và tăng cân nhiều là tốt. Với một người mẹ thông thái, việc ăn uống và tăng cân trong thai kỳ cũng cần được tính toán phù hợp với mục tiêu cụ thể. Mục tiêu của bạn ở đây gồm 2 phần:
- Đối với em bé: Cung cấp đủ dưỡng chất cần thiết, phù hợp với nhu cầu của con theo từng giai đoạn phát triển (mình sẽ làm rõ hơn dưới đây).
- Đối với mẹ: đảm bảo sức khỏe cho mẹ, chuẩn bị tốt cho việc nuôi con sữa mẹ đồng thời về dáng nhanh sau sinh.
1.2. Hướng dẫn chi tiết: Ăn gì để vào con nhưng không vào mẹ
1.2.1. Xác định mức tăng cân phù hợp
Nếu bạn nghĩ rằng mình sẽ phó mặc việc tăng cân cho…số phận thì hãy tỉnh lại ngay! Việc tăng cân quá nhiều có thể dẫn đến những bệnh như tiểu đường thai nghén, tiền sản giật, tăng tỷ lệ sinh non, sinh mổ. Ngược lại, mẹ tăng cân quá ít có thể khiến em bé tăng trưởng trưởng chậm trong tử cung, thai bị suy dinh dưỡng, tăng nguy cơ sinh non, v.v.
Với bước này, phải dựa trên thể trạng trước khi mang thai để tính toán số kg cần tăng lên của bạn. Mình thấy một số bài báo ghi rất chung chung là có thể tăng từ 10 đến 16kg. Sau đó mình có đọc một số bài báo tiếng Nhật và tiếng Anh thì biết tới phương pháp tính cụ thể hơn nhiều: tính mức tăng cân năng dựa trên chỉ số khối cơ thể (BMI) của từng người.
Tuy nhiên, cùng 1 chỉ số BMI thì số cân nặng lý tưởng do các trang web tiếng Anh và tiếng Nhật đưa ra lại khác nhau, người Nhật đưa ra mức tăng tiêu chuẩn thấp hơn so với người phương Tây. Điều này có lẽ do sự khác biệt về thể trạng giữa các chủng tộc. Người Việt Nam và người Nhật cùng là châu Á, da vàng nên áp dụng theo mức của người Nhật thì phù hợp hơn.
Cách làm cụ thể như sau:
- Bước 1: Tính chỉ số BMI
Trước hết, bạn cần tính chỉ số MBI dựa trên chiều cao và cân nặng của bạn ngay trước khi mang thai. Định nghĩa và cách tính có ở đây.
Hoặc có một số trang web hỗ trợ công cụ tính BMI, chỉ cần nhập chiều cao và cân nặng. Chẳng hạn như hellobacsi, medlatec, v.v.
- Bước 2: Đọc kết quả
Bạn có thể xem mức tăng cân lý tưởng theo chỉ số BMI trong bảng dưới đây:
| Chỉ số BMI trước mang thai | Phân loại | Mức tăng cân lý tưởng |
| Dưới 18 | Thiếu cân | 10 – 12 kg |
| Từ 18 đến 24 | Bình thường | 7 – 10 kg |
| Từ 25 trở lên | Thừa cân | 5 – 7 kg |
Nguồn: https://www.premama.jp/tokushu/body/001/
Ví dụ:
Trước khi mang thai mình nặng 52kg, cao 155cm -> BMI là khoảng 21,6.
Như vậy chỉ số BMI của mình thuộc đoạn “từ 18 đến 24”, nghĩa là mình nên tăng từ 7-10kg.
Tuy nhiên BMI 21,6 nghĩa là nằm ở khoảng giữa giữa của “Từ 18 đến 24”, có nghĩa là mình cũng thuộc dạng “mũm mĩm” chứ không phải thanh thoát, vì thế mức tăng hợp lí của mình cũng phải ở mức giữa 7 và 10kg.
Vậy mình nên tăng khoảng từ 8 đến 9kg là đẹp nhất.
1.2.2. Thiết kế lại chế độ ăn phù hợp với từng giai đoạn phát triển của em bé
Sau khi đã biết mình cần tăng tổng số bao nhiêu kg rồi, bạn cần xác định mình sẽ tăng bao nhiêu kg trong từng tam cá nguyệt. Quan trọng hơn, cụ thể là để tăng từng ấy kg, bạn nên bổ sung những loại thức ăn nào.
Ba tháng đầu
Giai đoạn này con còn rất nhỏ, chưa cần nhiều năng lượng. Mẹ chỉ cần bổ sung thêm 50kcal/ ngày so với người bình thường. Bên cạnh đó, nhiều mẹ do bị nghén nên ăn thậm chí còn ít hơn trước. Đó là lí do vì sao bạn không nhất thiết phải tăng cân trong giai đoạn này, nếu có tăng thì cũng chỉ nên tăng ít.
Có thể nhiều bạn không ăn được nhiều và lo rằng không đủ chất cho con. Điều quan trọng là cũng từng ấy calo nạp vào cơ thể, nhưng bạn đã nạp những thức ăn gì. Cùng là 50 kcal nhưng lượng chất dinh dưỡng (vitamin, khoáng chất) trong 1 hộp sữa chua không đường và 1 chiếc bánh ngọt sẽ không giống nhau.
Ba tháng đầu này, thai nhi đang trong giai đoạn hình thành các ống thần kinh, vì vậy dưỡng chất quan trọng nhất mà bạn phải chắc chắn nạp đủ là folate/folic acid. Mình thấy cả 2 cái tên này đều được nhắc đến rất nhiều đối với chế độ dinh dưỡng khi mang thai. Thực tế thì 2 chất này có tác dụng khác nhau.
Mẹ bầu nên tập trung ăn các loại thực phẩm giàu folate từ tự nhiên, và cũng nên bổ sung thêm một lượng acid folic vừa phải qua viên vitamin tổng hợp (Procare, Nature Made, Pregnacare hay các loại tương tự có bán ở hiệu thuốc).
Các thực phẩm giàu folate gồm: các loại đậu (đậu xanh, đậu đen, đậu đỏ), quả bơ, xúp lơ xanh, các hoa quả nhiệt đới (xoài, đủ đủ, chuối).
Tóm lại: ở ba tháng đầu, bạn nên:
- Tăng ít hoặc không tăng cân
- Duy trì mức độ calo nạp vào như trước khi mang thai
- Thay thế một phần tinh bột và chất béo bằng những thực phẩm giàu folate và các dưỡng chất khác. Ví dụ: thay nửa bát cơm bằng hai quả chuối hay một bát chè đậu đen ít đường.
Ba tháng giữa
Trong ba tháng giữa thai kì, con sẽ phát triển về xương và não bộ. Vì vậy, bạn cần chú ý nhiều nhất đến lượng canxi, magie, vitamin D và omega-3.
Giai đoạn này, nhiều mẹ bầu đã qua giai đoạn nghén khó chịu nhất và có hiện tượng “ăn bù” cho ba tháng đầu nghén ngẩm không ăn được gì. Vì thế, đây là giai đoạn dễ mất kiểm soát về cân nặng nhất.
Đến lúc này, lượng calo bạn cần nạp vào chỉ hơn 250 kcal so với người bình thường. Hãy để dành 250kcal quý giá ấy cho những thực phẩm chứa những chất kể trên – đó mới thực sự là những gì con cần. Cụ thể:
- Bổ sung canxi, magie, vitamin D bằng sữa tươi, sữa chua, phô mai (đã nấu chín), hạnh nhân và một số loại cá.
- Bổ sung omega-3 qua cá hồi, hạt óc chó, v.v.
Nên nhớ: những chất này đều có trong viên vitamin tổng hợp cho bà bầu, nhưng phải kết hợp với những thực phẩm từ thiên nhiên nữa.
Chia sẻ một chút về kinh nghiệm của mình. Ở ba tháng giữa, mình vẫn ăn với lượng bình thường trong ba bữa chính. 250kcal tăng thêm, mình bổ sung qua hai bữa phụ. Các bữa phụ của mình thường sẽ là:
- Sữa chua/sữa tươi không đường
- Bột đậu tương rang pha chút đường
- Hoa quả (chuối, táo, bơ)
- Một lát bánh mì với phô mai/bơ đậu phộng
- Các loại hạt và quả khô ( hạt điều, mắc ca, hạnh nhân,v.v.)
- Trứng luộc
Tất cả đều làm mình tránh được cảm giác đói và có chứa rất nhiều canxi, trong khi lại ít đường, ít béo.
Tóm lại: ở ba tháng giữa, tăng khoảng 2/5 số kg cần tăng, ăn tăng thêm một chút (tương đương 250kcal) so với người bình thường. Chú ý ăn vừa phải đường, tinh bột, chất béo, tăng cường thực phẩm giàu canxi, magie, vitamin D và omega-3.
Ba tháng cuối
Đây mới chính thức là giai đoạn em bé trong bụng tăng trưởng nhanh về cơ và mỡ. Bản thân mẹ cũng cần ăn lấy sức để vượt cạn và cho con bú sau sinh. Vì vậy, nhất là từ tháng thứ 8 trở đi, bạn cần nạp vào cơ thể thêm 500 kcal so với người bình thường.
Ngoài việc tích trữ năng lượng, mẹ bầu cũng cần chú ý nạp thêm các vitamin C, K, và B1 thông qua ngũ cốc, các loại hạt (đậu, lạc, vừng,v.v.), hoa quả, cá,v.v.
Tuy nhiên, tích trữ năng lượng không có nghĩa là bạn có thể ăn đường và tinh bột thoải mái, vì nguy cơ tiểu đường thai nghén vẫn lù lù ra đó. Nên chọn tích trữ năng lượng qua các loại ngũ cốc nguyên cám và chất béo có lợi từ cá và các loại hạt.
1.3. Lời khuyên & cảnh báo
Nói trước là sẽ có rất nhiều người kêu: sao bầu mà ăn có một bát cơm, ăn gì mà như mèo, ăn kiêng à mà phải ăn sữa không đường, đang ăn cho hai người cơ mà, v.v. Bạn đừng bị lung lay bởi những lời “góp ý” ấy nhé.
Đúng là mọi người góp ý cũng chỉ vì quan tâm tới bạn, nhưng điều họ nói có đúng hay không thì bạn phải là người đánh giá. Hãy cứ kiên định làm theo kế hoạch ban đầu, vì đó là điều tốt nhất mà bạn có thể làm cho bản thân và em bé trong bụng đấy!
Ngoài việc lựa chọn thực phẩm thì bạn cũng chú ý: luôn ăn thức ăn đã nấu chín kỹ, đảm bảo vệ sinh.
1.4. Tóm lại là…
Người ta vẫn bảo “You are what you eat” (bạn là hiện thân của những gì bạn ăn), còn khi bầu thì phải nói: “Your baby is what you eat” mới đúng.
Mỗi giai đoạn phát triển của con, mẹ sẽ cần điều chỉnh chế độ dinh dưỡng cho phù hợp. Con có lớn lên khỏe mạnh hay không phần nhiều là ở chế độ ăn uống của bạn.
Đừng quên, chỉ nên tăng cân ở mức vừa đủ. Tăng cân quá ít hoặc quá nhiều đều sẽ chẳng tốt đẹp gì mà còn dẫn đến bệnh lý cho cả con & mẹ. Bạn tăng cân hợp lý, con không chỉ khỏe mạnh mà bạn cũng dễ dàng về dáng sau sinh.
(Hết phần 1)
Yêu thương,
Photos: Unsplash
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