---
title: "孕媽咪不要胖　地雷飲食有哪些？ - FoodNo1.com"
description: "為了胎兒，孕媽咪從懷孕的第一天起，就應該要注意營養攝取；然而，卻有很多孕婦亂亂吃，致使體重直線上升。營養師強調，懷孕期間，可分為前中後期的營養照顧，每天所增加熱量以300卡為宜，懷胎9個月，大約增加12至14公斤。 一個月增加1至1.5公斤..."
url: "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3040-2016-02-23-06-00-09.html"
date: "2026-05-29T16:33:08+00:00"
language: "zh-TW"
---

#  孕媽咪不要胖 地雷飲食有哪些？

  No.1 Admin   [飲食健康](https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html)    2016年2月21日    點擊數: 2705

 ![](https://foodno1.com/images/obhealthno1/2016-02/35d37d65dc.jpeg)

為了胎兒的健康，孕媽咪從懷孕的第一天起，就應該要注意營養攝取；然而，卻有很多孕婦亂亂吃，致使體重直線上升。營養師強調，懷孕期間，可分為前中後期的營養照顧，每天所增加熱量以300卡為宜，懷胎9個月，大約增加12至14公斤。

**一個月增加1至1.5公斤為宜**

林素貞, 中山醫院營養組組長營養師表示，懷孕分成3期，前期是第1週至12週，中期是13週至28週，後期是第29週至40週，一個月大約增加1至1.5公斤為宜，通常前期不太會增加熱量，而且多會有孕吐，至中期時才會開始增加熱量。

**中期開始每天增加熱量300卡**

至於懷孕中期的營養攝取，林素貞指出，中期每天就要增加熱量300卡，大約半碗飯以及一杯牛奶及半個手掌大的肉，很多孕婦在前期時常有孕吐現象，因而在中期時會毛起來吃，以致體重增加很快，要特別小心。

**糕點及麵包攝取要節制**

至於糕點以及麵包的攝取要節制，林素貞營養師說，很多孕婦怕胖，就不吃米飯，只吃麵包，結果卻反而更胖，因為糕點與麵包除了有澱粉之外，還含有油脂，而且麵食會使血糖反應更迅速，這都是致使脂肪堆積體重失控的重要原因；其實，應該是吃五穀根莖類，反而不會增胖，而且五穀根莖類還含有維他命B群，可以預防口角炎。

蘇打餅乾油脂含量高 另外，要注意的是，很多孕婦會因為孕吐而吃蘇打餅乾；但是，林素貞強調，其實蘇打餅乾的油脂含量很多，而這些也都是熱量的來源，而且6片蘇打餅乾就是半碗飯的熱量，不可小看。

**200cc柳丁汁要8至10顆柳丁**

也有孕婦為了補充維他命C，懷孕時就光喝果汁，結果致使體重直直上升，尤其是最近是柳丁旺季，多喝幾杯柳丁汁，熱量就破表；林素貞營養師提醒，一杯200cc柳丁汁，就要8至10顆柳丁，相當於3至4天的水果量，殊不知柳丁汁有果糖與葡萄糖，所含有的熱量也很高。

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