孕期需要特别摄入的营养 (21/687)

国外准妈妈必读的一篇文章，翻译如下：
Folate and folic acid 叶酸
Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. Lack of folate also may increase the risk of preterm delivery, low birth weight and poor fetal growth. The synthetic form of folate found in supplements and fortified foods is known as folic acid. 
叶酸属于B族维生素，能预防神经管畸形，无脑缺陷及脊柱裂。缺乏叶酸还会增加早产风险，或导致新生儿低体重及发育不良。
Scientists know that your diet can affect your baby's health — even before you become pregnant. For example, recent research shows that folic acid helps prevent neural tube defects (including spina bifida) from occurring during the earliest stages of fetal development — so it's important for you to consume plenty of it before you become pregnant and during the early weeks of your pregnancy.
科学家指出，你的饮食将直接影响宝宝的健康，这一影响甚至从怀孕前就开始了。最近的研究证实叶酸能帮助预防胎儿在孕早期出现神经管畸形。所以在怀孕前以及孕早期几周摄入足量的叶酸是非常重要的。
Even though lots of foods, particularly breakfast cereals, are fortified with folic acid, doctors now encourage women to take folic acid supplements before and throughout pregnancy (especially for the first 28 days). Be sure to ask your doctor about folic acid if you're considering becoming pregnant.
虽然有许多食物，尤其是早餐麦片中含有叶酸，但是医生仍建议女性在孕前及整个孕期（尤其是前28天）可服用叶酸补充剂。如果你打算怀孕，记得向你的医生咨询如何补充叶酸。
How much you need: 1 milligram (1,000 micrograms) of folate or folic acid a day before conception and during pregnancy.
每日所需量：1毫克（1000微克）
Good sources: Fortified cereals are great sources of folic acid. Leafy green vegetables, citrus fruits, and dried beans and peas are good sources of naturally occurring folate.
最佳来源：强化麦片是很好叶酸的来源。绿叶蔬菜，柑橘类水果，干豆都是富含叶酸的天然食物。

Source: USDA National Nutrient Database for Standard Reference
In addition to healthy food choices, a daily prenatal vitamin — ideally starting three months before you get pregnant — can help ensure you're getting enough of this essential nutrient.
除了均衡饮食外，孕妇还可选择服用产前维他命，最好从怀孕前三周开始服用，可帮助获取足量的营养。
Calcium 钙
Calcium is another important nutrient for pregnant women. You and your baby need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular and nervous systems run normally. Because your growing baby's calcium demands are high, if there's not enough calcium in your diet, the calcium your baby needs will be taken from your bones. Your doctor will also likely prescribe prenatal vitamins for you, which contain some extra calcium.
钙对孕妇来说又是一种重要营养。你和宝宝都需要钙来强健骨骼和牙齿。钙还能帮助你的循环系统，肌肉系统及神经系统维持正常运转。由于正在生长中的胎儿对钙的需求量很高，如果从饮食中得不到充足的钙，胎儿会从你的骨骼中吸收钙来满足他的生长需要。医生有时也会开一些添加了额外钙元素的产前维生素给你。
Your best food sources of calcium are milk and other dairy products. However, if you have lactose intolerance or dislike milk and milk products, ask your doctor about a calcium supplement. (Signs of lactose intolerance include diarrhea, bloating, or gas after eating milk or milk products. Taking a lactase capsule or pill, or using lactose-free milk products may help.) Other calcium-rich foods include sardines or salmon with bones, tofu, broccoli, spinach, and calcium-fortified juices and foods.
钙的最佳食物来源是牛奶和其他奶制品。但如果你有乳糖不耐症或者不喜欢牛奶和奶制品，可以让医生开一些钙剂服用。（乳糖不耐症的表现为食用牛奶或奶制品后出现腹泻、呕吐或放屁。服用一片乳糖分解片或食用无乳糖奶制品可能会有帮助）。其他富含钙的食物有沙丁鱼、带骨三文鱼、豆腐、花椰菜、菠菜及高钙果汁和食品。
How much you need: 1,000 milligrams a day.
每日所需量：1000毫克。
Good sources: Dairy products are the richest sources of calcium. Many fruit juices and breakfast cereals are fortified with calcium.
最佳来源：乳制品是含钙最丰富的食品。许多果汁和早餐麦片都富含钙。

Source: USDA National Nutrient Database for Standard Reference
Protein 蛋白质
Protein is crucial for your baby's growth, especially during the second and third trimesters. Protein also repairs your cells as your body changes.
蛋白质对胎儿的成长是至关重要的，尤其在孕中期和孕晚期时。蛋白质还能修复你的细胞。
How much you need: 71 grams a day.
每日所需量：71克。
Good sources: Lean meat, poultry, fish and eggs are great sources of protein. Other options include dried beans and peas, tofu, dairy products and peanut butter.
最佳来源：瘦肉，家禽，鱼和蛋都是蛋白质很好的来源。其他选择还有干豆，豆腐，奶制品和花生酱。

Source: USDA National Nutrient Database for Standard Reference
Iron 铁
Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy — when your blood volume expands to accommodate changes in your body and your baby must make his or her entire blood supply — your need for iron nearly doubles.
你的身体需要铁来制造血色素。血色素是存在血红细胞中的蛋白质，能将氧输送到身体各个组织。
If you don't get enough iron, you may become fatigued and more susceptible to infections. The risk of preterm delivery and low birth weight also may be higher.
如果你没有足够的铁，身体就容易感到疲劳，并更易感染疾病。早产及产下低体重儿的概率也会更高。
How much you need: 27 milligrams of iron a day.
每日所需量：27毫克。
Good sources: Lean red meat, poultry and fish are good sources of iron. Iron-fortified breakfast cereals, nuts and dried fruit are other options.
最佳来源：瘦红肉，家禽和鱼都是很好的铁质的来源。强化铁的早餐麦片和坚果，干果等都是不错的选择。

Source: USDA National Nutrient Database for Standard Reference
Prenatal vitamins typically contain iron. In some cases, your health care provider may recommend a separate iron supplement.
产前维生素通常含有铁。有时医生会建议你单独服用铁剂。
The iron from animal products, such as meat, is most easily absorbed. To enhance the absorption of iron from plant sources and supplements, eat the food or take the supplement with a food or beverage high in vitamin C — such as orange juice, tomato juice, cantaloupe, strawberries, tomatoes or bell peppers.
从动物中，比如肉类里的铁质是最容易被吸收的。如果想要提高铁的吸收率，可同时食用富含维他命C的食物，比如橙汁，番茄汁，哈密瓜，番茄或灯笼椒。