---
title: "孕媽咪不挑食　助孕三寶增營養 - FoodNo1.com"
description: "準備懷孕或正在懷孕的婦女注意葉酸、碘、鐵的攝取，也能幫助腦部發育、預防貧血。建議婦女在孕期不挑食，建立良好的飲食習慣，有益寶寶健康出生及成長。育齡婦女近6.9%葉酸偏低、22.4%貧血依102-105年..."
url: "https://foodno1.com/ch-dishes-menu/dessert/3574-2017-10-01-21-00-19.html"
date: "2026-06-28T17:10:20+00:00"
language: "zh-TW"
---

#  孕媽咪不挑食 助孕三寶增營養

  No.1 Admin   [飲食健康](https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html)    2017年10月01日    點擊數: 2800

 ![](https://foodno1.com/images/obhealthno1/2017-10/e6a8785e08.jpeg)

孕期良好的營養攝取是寶寶健康的基礎，除了各方營養均衡攝取能幫助寶寶強健體格的成長，準備懷孕或正在懷孕的婦女注意葉酸、碘、鐵的攝取，也能幫助腦部發育、預防貧血。建議婦女在孕期不挑食，建立良好的飲食習慣，有益寶寶健康出生及成長。

**育齡婦女近6.9%葉酸偏低、22.4%貧血**

營養健康狀況變遷調查結果指出，育齡婦女近6.9%血清葉酸濃度低於世界衛生組織(WHO)建議的正常葉酸濃度下限。約39.6%尿液碘濃度低於WHO所建議碘營養充足標準下限100微克/升。約22.4%貧血(血紅素濃度<120克/升視為貧血)，17.8%缺鐵（攜鐵蛋白-Ferritin濃度低於WHO建議範圍之下限12奈克/毫升）。

已知孕期缺乏葉酸，會增加胎兒腦及脊髓先天性神經管缺陷的風險。孕期缺碘可能造成流產、死胎，新生兒呆小症、智力低下和認知功能發展遲緩；孕期長期缺鐵，易造成胎兒生長發展遲緩，也容易早產。

**助您好孕3大營養建議**

孕期營養攝取對於保障母嬰健康有很大影響，，根據「膳食營養素參考攝取量（Dietary Reference Intakes，DRIs）」，國民健康署提供孕婦營養素攝取建議如下：

**1、葉酸-助胎兒腦部中樞神經發展**

懷孕初期是胎兒神經管發育的重要時期，懷孕前到懷孕12週的葉酸補充相當重要。建議育齡婦女及準備懷孕婦女可在準備階段每日攝取400微克，懷孕期間每日攝取600微克。常見富含葉酸的天然食物包括深綠色蔬菜、豆製品、肝臟等。

**2、碘-防流產、發育遲緩**

建議育齡婦女每日可攝取140微克碘，懷孕期間對碘的需求增加，建議每日攝取200微克碘。平常烹飪時選用加碘鹽；另外，適量攝取碘含量較豐富的天然食物，如海帶及海藻等。另外提醒，甲狀腺病人應諮詢相關醫師意見。

**3、鐵-防早產及貧血**

育齡婦女及懷孕婦女每日建議攝取鐵量為15毫克，至懷孕第3期婦女則應增加每日攝取量至45毫克。鐵質豐富的食物包括紅肉、深綠色蔬菜、豆類(豆干、豆腐)等。

**避免攝取加工食物、空熱量食物**

準備或正在懷孕的婦女應均衡攝取食物，減少或避免菸、酒、咖啡、濃茶、等刺激性食物、煙燻加工食物、空熱量食物(如汽水)等食物也應避免。建議洽詢營養師改善飲食，或可在醫師處方指導下，補充孕婦專用的補充品，以補充孕期足夠的營養素。（文章授權提供／優活健康網）

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