Deporte y nutrición: recomendaciones durante el embarazo

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Durante el embarazo, una buena nutrición es esencial tanto para el buen desarrollo del feto como para la buena salud de la mujer. Ahora no podemos centrarnos sólo en la nutrición, ya que sabemos que las mujeres aumentan de peso más fácilmente en esta etapa.

Por ello, es muy recomendable practicar deporte durante los nueve meses de embarazo, por supuesto siempre adaptado a la capacidad de cada persona.

Nutrición durante el embarazo

A continuación, discutiremos algunas preguntas sobre la nutrición del embarazo, es decir, algunos consejos sobre lo que se recomienda comer o beber y, por el contrario, lo que es mejor no consumir:

  • Una manera de asegurarse de que usted y su bebé tengan todos los nutrientes y la energía que necesitan es hacer las tres comidas principales y añadir trozos de fruta al almuerzo y a los bocadillos.
  • Si debe mantenerse constantemente hidratado, entonces trate de beber dos litros de agua al día.
  • Si puede, evite comer alimentos crudos como huevos, pescado o carne. Las frutas y verduras deben lavarse muy bien.

  • Tag_12) una dieta variada y equilibrada, esto significa que debe incluir alimentos de todos los grupos en su menú: cereales, tubérculos, verduras, frutas, leche, carne y huevos, grasas, aceites y azúcares. Este último grupo debe consumirse con moderación.
  • En el embarazo es común necesitar suplementos en píldoras de ciertas vitaminas y minerales, como ácido fólico, hierro o calcio.
  • No consumir alcohol, tabaco o drogas. El consumo de alcohol causa problemas de crecimiento, anormalidades en los ojos y las articulaciones, retraso mental, malformaciones y abortos espontáneos.
  • Reducir o eliminar el consumo de café durante el embarazo. Los estudios demuestran que la cafeína pasa a través de la placenta y puede alterar la frecuencia cardíaca y la respiración del bebé.
  • Consumo moderado de sal, recuerde que hay alimentos procesados que contienen sal, como alimentos enlatados, salchichas, salsas, entre otros.
Mira también:   Factores psicológicos que mejoran el rendimiento deportivo

Deporte durante el embarazo

Luego veremos qué ejercicio puedes hacer durante el embarazo sin poner en riesgo a tu bebé y eso es beneficioso para él y para ti. Tenga en cuenta que toda mujer tiene una resistencia y que también es importante pensar si, antes de quedar embarazada, su cuerpo estaba acostumbrado a practicar deportes o no.

  • Caminar: es ciertamente muy beneficioso y no conlleva ningún peligro a menos que el médico no recomiende la práctica por alguna razón. El tiempo que camina y la velocidad son cuestiones de su estado físico y sobre todo de hábito.
  • Carrera: Aunque pueda parecer lo contrario, correr es uno de los deportes más recomendados durante el embarazo. Para practicar este deporte no olvide consultar con un profesional sobre su estado físico, y no olvide tener en cuenta el período de gestación en el que se encuentra. Como ya hemos dicho, es un deporte beneficioso durante el embarazo, pero hay que tomar ciertas precauciones.
  • Gimnasia: esta actividad es perfecta, aunque nunca la hayas practicado, ya que puedes adaptarla al embarazo sin problemas. Este ejercicio se basará en una gimnasia básica que no requiere mucho esfuerzo.

  • Natación: es el deporte ideal para el embarazo y se puede practicar hasta el final del embarazo sin restricciones. También es un ejercicio que mejora la circulación. Los ejercicios en el agua para mujeres embarazadas son perfectos para trabajar todo el cuerpo y hacen que la mujer embarazada se sienta más cómoda, porque el aumento de peso será menos notorio.
  • Yoga: es un ejercicio perfecto durante el embarazo, porque al igual que la gimnasia se puede adaptar a cualquier mujer sin ningún problema. En esta actividad, se realizan movimientos suaves y controlados coordinados con la respiración, facilitando la flexibilidad y la oxigenación del cuerpo.
  • Pilates: la más recomendada es la pelota de pilates para mujeres embarazadas, porque ayuda a la mujer a ponerse en forma. El método pilates ayuda a ejercitar los músculos, facilita la relajación y ayuda a preparar el cuerpo para el parto.
Mira también:   Qué puede hacer para evitar la retención de líquidos

Como vimos en este artículo, tan importante como la nutrición en el embarazo, es el ejercicio, así que asegúrese de seguir estos consejos y combinar la nutrición y el deporte dependiendo de su gusto y siguiendo estas pautas.

Actividades físicas recomendadas durante el embarazo Las actividades físicas durante el embarazo, así como en cualquier otro momento de la vida, son muy saludables a menos que estén prohibidas por prescripción médica.

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