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授乳妈妈的营养补充

http://eat.csonline.com.cn 2007年11月19日15时52分星辰美食网

　　产后妇女的饮食会影响到所分泌乳汁的质与量，所以哺乳妇女的热量及各种营养素之摄取，都有增加的必要。尤其更需注意蛋白质、维生素、水分、以及钙等营养素的摄取。 

　　正常产妇在怀孕期间体重增加约在10-12公斤之间，而其中约有2至4公斤的体脂肪被储存以供哺乳所需。虽然在泌乳期的前三个月，这些脂肪每天可以提供 200-300卡的热量，但一位正常的乳妇每天仍需要再增加500卡的热量，才足够提供泌乳期及乳妇本身所需要的热量。再加上产後妇女本身活动所需要的基本热量，故一个正常的喂哺母乳妇女需要增加500卡左右的热量，才足够供给此阶段所需的体能。而且在授乳阶段更不可为了减重而随意进行饮食减肥，以免影响母乳的分泌和自身的健康。 

　　在钙质方面，由於母乳中供应给婴儿的钙质量不会改变，相对而言母体的钙质就容易因而流失，所以建议要比平常多摄取500毫克左右的钙质（正常成人一日摄取量为600毫克），即每天至少要多喝二杯牛奶。在蛋白质摄取方面，成人每天约需55公克，授乳妈妈则需要再多摄取5公克。这15克蛋白质除了可由鱼、肉、蛋之类的食物中取得之外，也可由牛奶中获得。 

　　产后的母亲同时也必须补充适当铁质，以弥补生产时大量失血、产後恶露排出和授乳时的需求。正常人一天所需铁质为15毫克，产後的哺乳母亲则需要增加至45毫克。此外，在哺乳期间也必须增加水溶性及脂溶性维生素的量，以调节体内的各项功能；举例来说，维生素A从5000国际单位增加至8000国际单位，维生素D从5微克增加至10微克，其他如维生素B群、叶酸、菸硷酸等，或多或少都需要补充及调整。丰富的铁质以及维生素的来源，如：深绿色蔬菜、深黄色蔬菜、肉类、蛋、动物肝脏等等，都可以适度的补充生产时及哺乳时期所需的营养。 

　　采用母乳哺育的妈妈，平时还必须要多摄取水分，因为母乳的喂哺会使妈妈每天流失约1000cc的水分，水分不够会使母奶变少。所以当哺育母乳的妈妈觉得口渴时，就可以立即补充水分，每天宜多饮用6~8杯水(每杯约240cc)，才可以供应母乳及妈妈本身的需求。 

　　此外，喂哺母乳的妈妈由於泌乳所消耗的能量较大，故而较容易回复至怀孕前的身材。如果没有哺乳的妇女，因为热量消耗较低，作月子时又摄取过多的热量，体重比较不容易降低，必须特别藉助运动来帮助产后的身材恢复。

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