Alimentazione in gravidanza (Terzo Trimestre)

Come cambia l’alimentazione in gravidanza durante il terzo trimestre?

Dobbiamo mangiare ancora di più? E se mangiamo troppo? Non farà male anche questo al nostro bambino?

Siamo arrivate quasi alla fine del nostro percorso di mamme in divenire. Gli ultimi mesi sono sempre i più lunghi, perché l’attesa e la voglia di conoscere nostro figlio cresce sempre di più, ed il tempo sembra non passare mai.

Ma la dieta? Devo ancora stare attenta all’alimentazione in gravidanza? Dovrei avere già capito cosa preferire e cosa evitare.

Le esigenze del nostro corpo e del nostro feto sono in continuo cambiamento, ora il piccolo deve crescere, crescere anche di “volume”, quindi ha bisogno di energie, sotto forma di tutti i macro nutrienti: carboidrati, grassi, proteine.

Continuiamo quindi ad assumere gli stessi alimenti di cui abbiamo parlato nei precedenti articoli, qui e qui, ma in dosi leggermente superiori.

Secondo le linee guida, in questi ultimi mesi possiamo permetterci di mangiare fino a 450 kcal in più al giorno, rispetto al nostro normale metabolismo.

Quali altri elementi prendere in considerazione? Con il passare del tempo, le forme del nostro corpo cambiano sempre di più, ci sentiamo più grosse, goffe, affaticate, con il fiato corto e spesso con qualche problema digestivo/intestinale.

E se soffro di stipsi?

L’alimentazione in gravidanza è di cruciale importanza anche in questo caso. Preferite verdure contenenti fibre solubili che mantengono le feci più morbide: insalate a foglia piccola, zucchine, melanzane, carote, radicchi, ecc… Ricordatevi di consumare 5 porzioni di frutta e verdura ogni giorno, per arrivare a coprire un fabbisogno di circa 30 grammi di fibre.

Ma di questo, e altri argomenti legati al benessere intestinale, parleremo nel prossimo articolo!

E se soffro di reflusso?

Il reflusso, che brutto compagno di viaggio che è stato per me! Sono sempre stata debole di stomaco, e con una fagiolina dentro che quotidianamente usa il mio stomaco come sacco da pugile… potete immaginare che goduria.

Che fare? Lo spazio per gli organi diminuisce sensibilmente, mano a mano che l’utero si ingrandisce.

In caso di reflusso o altri problemi digestivi, l’alimentazione in gravidanza deve essere il più possibile frazionata: fate pasti piccoli, con una frequenza maggiore, ed il più leggeri possibile soprattutto nelle ore serali. Evitate gli alimenti speziati, i fritti, i cibi che già normalmente fate più fatica a digerire, e … sperate che piano piano passi 😉

A volte non è sufficiente utilizzare questi accorgimenti, proprio per come l’organismo è strutturato in questo periodo. Potreste anche provare con una bella tisana allo zenzero di cui ho parlato la settimana scorsa!

Buon proseguimento!

 

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