I periodi della gravidanza e dell’allattamento sono particolarmente critici dal punto di vista alimentare e dietetico. La dieta, infatti, incide in modo fondamentale sulla salute sia della madre che del bambino.
Le donne dovrebbero consumare sempre, ma ancora con maggiore attenzione dal concepimento al termine dell’allattamento.
Una dieta varia in grado di soddisfare le esigenze nutrizionali secondo quanto definito dalle Linee Dietetiche nazionali ed internazionali (LARN e RDA).
Fabbisogno energetico
Durante la gravidanza l’aumentato fabbisogno energetico é valutato in circa 300-400 Kcal/die. Nell’allattamento é previsto nell’ordine di 500 Kcal/die.
Per raggiungere la quota calorica richiesta nei periodi di gravidanza ed allattamento é sufficiente aumentare la quantità di alimenti consumati normalmente.
Ci sono però alcuni nutrienti, il cui apporto potrebbe essere non del tutto soddisfacente. In tal caso un opportuno supplemento potrebbe essere consigliabile.
Tra questi rientra sicuramente l’acido folico: in gravidanza ne é consigliato un apporto giornaliero corrispondente a 400 mcg (il doppio rispetto alle donne in normali condizioni).
Il folato negli alimenti
Le principali fonti alimentari di folati sono i vegetali a foglia larga, il fegato, gli agrumi e il pane integrale.
L’importanza della sua assunzione é da correlarsi alla prevenzione dei difetti del tubo neurale (spina bifida e anencefalia) e patologie associate alla carenza di folati.
Il loro supplemento sembra inoltre concorrere a ridurre il rischio di altre complicanze gravidiche, malformazioni congenite, in particolare cardiovascolari.
Le donne in gravidanza, inoltre, dovrebbero essere incoraggiate a consumare alimenti ricchi di ferro, quali carne magra, pesce, pollame, frutta a guscio e cereali arricchiti.
Le linee guida consigliano un apporto di 30 mg di ferro durante la gestazione e l’aumentata assunzione andrebbe consigliata alla prima visita ginecologica dopo il concepimento.
Bisogna tener conto degli altri deficit secondari che nelle vegetariane assolute possono essere presenti (in primo luogo, vitamina D e vitamina B12).
Ci sono inoltre evidenze che indicano come un’integrazione di calcio e vitamina D possa essere particolarmente utile in alcune fasce della popolazione.
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