--- title: "孕產期該補充什麼？　營養師這樣建議 - FoodNo1.com" description: "孕媽咪就要注意飲食，才能產下健康寶寶，至於特別需要哪些營養素呢？懷孕過程中最需要補充的營養除了鈣與鐵之外，碘、DHA與葉酸也很重要，因為碘與DHA和寶寶的智力有關，葉酸則有助寶寶神經系統發育。 鈣+維他命D好吸收..." url: "https://www.foodno1.com/ch-dishes-menu/seafood-type/3058-2016-03-10-06-00-10.html" date: "2026-06-26T22:55:52+00:00" language: "zh-TW" --- # 孕產期該補充什麼？ 營養師這樣建議 No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2016年3月08日 點擊數: 2335 ![](https://www.foodno1.com/images/obhealthno1/2016-03/f541cb0ef7.jpeg) 從懷孕的那一天起，孕媽咪就要注意飲食，才能產下健康寶寶，至於特別需要哪些營養素呢？營養師建議，懷孕過程中最需要補充的營養除了鈣與鐵之外，碘、DHA與葉酸也很重要，因為碘與DHA和寶寶的智力有關，葉酸則有助寶寶神經系統發育。 **鈣+維他命D好吸收** 林素貞, 中山醫院營養組組長林素貞營養師表示，寶寶鈣質補充很重要，孕婦可喝牛奶，以及吃堅果與豆製品來補充鈣質，若是不敢喝牛奶，則是可以喝優格或是吃起司，都是鈣質含量豐富食物；另外，想要所攝取的鈣質都能吸收，維他命D也很重要，可以多曬太陽，或是補充維他命D3。 **補充鐵劑要防便秘** 而鐵則是可從綠色蔬菜以及肉類中攝取到，林素貞營養師指出，如果抽血檢查發現有貧血，則是可以補充鐵劑，但是鐵劑攝取過多會有便秘的問題，最好是要多攝取纖維素與水份，幫助排便，以免出現便秘。 **葉酸防胎兒神經管缺陷** 林素貞營養師建議，懷孕前期要注意葉酸的攝取，以免胎兒的神經管有缺陷。葉酸大量存在於帶葉的蔬菜中；豬肝、雞肉、牛肉、羊肉等也含有豐富的葉酸。除了食物之外，孕婦也可以補充含有葉酸的維他命，即使到哺乳期都可以適量補充。 **缺碘會導致胎兒腦部發育障礙** 而且碘也要注意補充，林素貞營養師指出，根據國民營養調查，孕婦血液中碘含量不夠，不只是會影響孕婦的健康，而且缺碘還會導致胎兒腦部發育障礙；至於碘的攝取除了加碘食鹽之外，也可以從海苔與紫菜中攝取。 **DHA和寶寶智力有關** 此外，DHA和寶寶的智力也大有關係！林素貞營養師強調，DHA和寶寶的腦神經及視網膜發育有關，孕婦可從魚油中攝取到DHA，但要注意避免選擇有重金屬污染疑慮的深海大型魚；此外，藍藻與綠藻也含有豐富DHA，選擇從藻類萃取的DHA就較安全。 - [ 南瓜 ](https://www.foodno1.com/component/tags/tag/%E5%8D%97%E7%93%9C.html) - [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 易煮 ](https://www.foodno1.com/component/tags/tag/%E6%98%93%E7%85%AE.html) - [ 一人開餐 ](https://www.foodno1.com/component/tags/tag/%E4%B8%80%E4%BA%BA%E9%96%8B%E9%A4%90.html) - [ 豬肉料理 ](https://www.foodno1.com/component/tags/tag/%E8%B1%AC%E8%82%89%E6%96%99%E7%90%86.html) - [ 馬鈴薯 ](https://www.foodno1.com/component/tags/tag/%E9%A6%AC%E9%88%B4%E8%96%AF.html) - [ 藥膳 ](https://www.foodno1.com/component/tags/tag/%E8%97%A5%E8%86%B3.html) - [ 滋補養生 ](https://www.foodno1.com/component/tags/tag/%E6%BB%8B%E8%A3%9C%E9%A4%8A%E7%94%9F.html) - [ 糯米飯 ](https://www.foodno1.com/component/tags/tag/%E7%B3%AF%E7%B1%B3%E9%A3%AF.html) - [ 鴨肉 ](https://www.foodno1.com/component/tags/tag/%E9%B4%A8%E8%82%89.html) - [ 粵式美食 ](https://www.foodno1.com/component/tags/tag/%E7%B2%B5%E5%BC%8F%E7%BE%8E%E9%A3%9F.html) - [ 丼飯 ](https://www.foodno1.com/component/tags/tag/%E4%B8%BC%E9%A3%AF.html) - [ 高麗菜 ](https://www.foodno1.com/component/tags/tag/%E9%AB%98%E9%BA%97%E8%8F%9C.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/ch-dishes-menu/seafood-type/3058-2016-03-10-06-00-10.html#person", "url": "https://www.foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. 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