贫血与怀孕
在后半段 怀孕, your body makes more red blood cells in order to supply enough for you and your baby. Every red blood cell uses iron as its core. Iron cannot be made by your body and must be absorbed from the foods you eat.
尽管铁存在于许多食物中, 它很难被吸收, making it difficult for your body to get enough to meet its needs during 怀孕. When you don't have enough iron in your diet, you make fewer red blood cells, which is called anemia. Iron deficiency anemia is very common and is easy to correct.
Your body also needs a nutrient called folate to make healthy blood cells. Folate is easily absorbed and found in most green vegetables.
贫血的原因
- Poor intake of iron- and folate-rich foods
- Increased destruction of red blood cells that can occasionally occur during illness
贫血的症状和体征
Often, women with anemia don't have specific symptoms. If anemia is severe, you may feel tired and weak.
预防贫血
- Eat iron-rich foods such as meat, chicken, fish, eggs, dried beans and fortified grains. The form of iron in meat products, called heme, is more easily absorbed than the iron in vegetables. If you are anemic and you ordinarily eat meat, increasing the amount of meat you consume is the easiest way to increase the iron your body receives.
- 吃富含叶酸的食物, 比如干豆, 深绿色叶蔬菜, 小麦胚芽和橙汁.
- Eat foods high in vitamin C, such as citrus fruits and fresh, raw vegetables.
- Cooking with cast iron pots can add up to 80 percent more iron to your food.
- Take your prenatal multivitamin and mineral pill which contains extra folate.
补铁剂
Because it is difficult to get enough iron from your diet, you may need to take an iron supplement. There usually is enough iron in your prenatal vitamin to prevent anemia, but your provider may prescribe an extra iron pill if you are anemic.
If the iron tablet upsets your stomach, take it with a small amount of food. Do not take your iron tablet with dairy products or calcium supplements.
含铁丰富的食物
The recommended dietary allowance (RDA) of iron during 怀孕 is 30 milligrams. 这里有一些富含铁的食物.
提供 .5 to 1.5毫克铁:
- 鸡肉,3盎司
- 青豆,半杯
- 番茄汁,6盎司
- 西兰花,半杯
- 球芽甘蓝,半杯煮熟
- 全麦面包,一片
- 杏干,5个半
- 覆盆子,一杯
- 草莓,1杯
提供1的食物.6到3毫克的铁
- 西冷牛排,3盎司
- 烤牛肉,3盎司
- 瘦肉汉堡,3盎司
- 带皮烤土豆
- 芸豆,半杯煮熟
- 利马豆,半杯煮熟
- 海军豆,半杯煮熟
- 燕麦片,一杯煮熟的
- 葡萄干,半杯
提供 3 to 12 milligrams of iron:
- 4只大蛤或9只小蛤
- 生蚝,6个中号
- 菠菜,半杯煮熟
- 强化谷物,一杯
铁的其他来源:
- All kinds of liver (except fish) — however, liver should not be eaten more than once a week
- 瘦牛肉、小牛肉、猪肉或羊肉
- 各种各样的绿色蔬菜
- 甜菜
- 泡菜
- 豆腐
- 小扁豆
- 大豆粉
- 丰富的面食
- 未精制的糖,如糖蜜
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.