營養學家希望你瞭解的懷孕那些事兒
With countless pregnancy apps, online community forums, and unsolicited opinions from your friends, figuring out the best diet to adhere to before, during, and after your pregnancy can be a bit overwhelming. While everyone's individual dietary requirements and bodily needs varies — it's always best to consult with your doctor — this is the best advice nutritionists have to offer.
現在有太多的懷孕軟件和在線社區論壇，朋友們又會主動給出建議，因此在找出懷孕前、懷孕中和懷孕後的最佳飲食方面，人們總會不知所措。雖然每個人的飲食和身體需求不盡相同——但最好的做法就是諮詢醫生——這也是營養學家給出的最佳建議。Take a Prenatal Vitamin Before You Even Start Trying to Become Pregnant
在還未嘗試懷孕前，可服用孕前維他命"It's important for women to start taking a prenatal vitamin before they even start trying to become pregnant," says Sarah-Jane Bedwell, host of Cooking With Sarah-Jane. "You'll want to have plenty of the key nutrients, such as folic acid, iron, and calcium that the baby will need for healthy development — starting at conception."
“對於女性來說，在還未嘗試懷孕前就服用孕前維他命是十分重要的，”《與薩拉•簡一起烹飪》的節目主持人薩拉•簡•貝德維爾說道。“從受孕開始，你就會需要很多的關鍵營養素，比如葉酸、鐵元素和身體健康必需的鈣元素。”
Don't Make Any Massive Changes to Your Regular Diet
不要對日常飲食做出太大改動"Now is not the time to try a drastic diet change and become a vegan," warns Lisa DeFazio, author of The Women's Health Big Book of Smoothies and Soups. "Yes, a vegan diet can be healthy, but it takes knowledge and discipline to do it right. Don't start experimenting now; your growing baby needs all the nutrition it can get right now." It's also normal to crave more meat when you're pregnant (pregnant women require more iron and protein), so you may find it particularly hard to subdue such impulses for steak, chicken, and other meat.
“現在並不是嘗試大幅度飲食變化、成爲素食主義者的時刻，”《奶昔和湯女性健康之書》的作者麗莎•德法西奧警告道。“是的，純素飲食十分健康，但是有了瞭解和自覺才能確保你做的正確。可千萬別現在試驗，現在你肚子裏的寶寶可是需要營養才能長大的。”懷孕時更想吃肉也是正常的（孕婦需要更多的鐵和蛋白質），所以你會發現自己很難抑制對牛排、雞肉和其它肉類的渴望。
Load Up On Foods Rich In Folic Acid
多吃富含葉酸的食物"[This nutrient is] critical to the development of the baby's brain and spinal cord. Intake of folicacid prevents Neural Tube Defects (NTD) like spinal bifida," says Rebecca Lewis, nutritionist for Hello Fresh. Seek out foods like dark leafy greens (like spinach, kale, and swiss chard), citrus fruits, beets, and avocados, and shoot to get 400 micrograms daily.
“（這一營養素）對嬰兒的大腦和脊髓發育至關重要。攝入葉酸會預防脊柱裂等神經管缺陷，” Hello Fresh的營養學家麗貝卡•路易斯說道。可以多吃深色綠葉食物（比如菠菜、羽衣甘藍和瑞士甜菜）、柑橘類水果、甜菜、牛油果和幼芽，確保每天要攝入400微克。You Probably Don't Need As Many Calories As You Think
可能你需要的卡路里並不如你以爲的那麼多"In fact, no extra calories are required during the first trimester. Only 340 extra calories are needed in the second trimester and 450 during the third trimester, as compared to normal intake," says Julieanna Hever, author of The Vegiterranean Diet. What's more? "Excessive weight gain during pregnancy leads to gestational diabetes, high blood pressure, and delivery complications," says DeFazio. If you're constantly feeling hungry, talk to your doctor or nutritionist about the best strategies to alter your diet during pregnancy.
“事實上，懷孕頭三個月根本就不需要額外增加卡路里。與正常攝入量相比，妊娠中期只需要增加340卡，最後三個月只需要增加450卡，”《素食者的飲食》作者朱莉安娜•希弗（Julieanna Hever）說道。還有什麼呢？“孕期增重過多會導致妊娠糖尿病、高血壓和分娩併發症，”德法西奧說道。如果你總是很餓，那就找自己的醫生或營養師談談吧，共擬出最好的方案來改變孕期飲食。
