--- title: "好「孕」到！　準媽咪該吃些什麼？ - FoodNo1.com" description: "晚婚也以致懷孕生子機率大幅下降，雖然目前已有不孕症治療有助於受孕；不過，想要生下健康寶寶，孕媽咪也得要健康吃。所謂一人吃兩人補，準媽咪該吃些什麼呢？專家建議，想要順利受孕，除了維持標準體重之外，均衡飲食是最重要的，尤其是鈣質、鐵質、葉酸、維生素及礦物質都應該要足夠..." url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3518-2017-05-21-18-11-03.html" date: "2026-06-14T21:38:31+00:00" language: "zh-TW" --- # 好「孕」到！ 準媽咪該吃些什麼？ No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2017年五18日 點擊數: 2881 ![](https://www.foodno1.com/images/obhealthno1/2017-05/068ff11c28.jpeg) 現代人多晚婚，以致懷孕生子機率大幅下降，雖然目前已有不孕症治療有助於受孕；不過，想要生下健康寶寶，孕媽咪也得要健康吃。所謂一人吃兩人補，準媽咪該吃些什麼呢？專家建議，想要順利受孕，除了維持標準體重之外，均衡飲食是最重要的，尤其是鈣質、鐵質、葉酸、維生素及礦物質都應該要足夠。 **想懷孕首要維持標準體重** 生殖醫學中心研究醫師譚舜仁表示，孕齡女性多外食，常常營養不均，如果沒有運動習慣，體重容易超出標準，由於體重過重可能會使荷爾蒙及月經不規則，進而影響受孕；所以，想要懷孕首先就要維持標準體重，BMI應在18到24之間。營養師李婉萍也表示，想要懷孕的婦女不要太胖也不要太瘦，體脂肪應在20到25%之間。 **維生素E與礦物質鋅可助孕** 不分男女想要懷孕，應有足夠的維生素E與礦物質鋅，李婉萍營養師指出，因為維生素E是生育醇，對於男性可提升精子品質，女性則因為能保護細胞膜，進而可改善流產與早產，而各種堅果與黃豆裡就有豐富的維生素E；此外，也要有鋅，鋅與細胞不斷分裂有關，孕婦鋅攝取不夠則胎兒可能體重較輕、頭圍小且智能缺陷，至於海鮮類蛤就有很多鋅，不只有助性功能也有助懷孕，但是記住懷孕後要避免生食。 **葉酸可降低胎兒神經管缺陷** 譚舜仁醫師指出，很多婦女有「要吃葉酸才容易懷孕」的迷思；其實，葉酸沒懷孕時不需要多補充，平常飲食每天至少攝取一碗深綠色蔬菜就足夠，懷孕後才需要補充。由於葉酸可降低胎兒神經管缺陷，若是近期打算懷孕，隨時可開始補充，如果已接受不孕症治療，因為很清楚知道何時會人工授精或植入胚胎，那時開始補充葉酸即可，而若是不小心懷孕者，驗到懷孕後馬上吃也還來的及。 **鈣片在懷孕前後都要補充** 至於鈣質就應該要在懷孕前多補充，譚舜仁醫師說，依現在飲食習慣，女性的鈣質較易缺乏，一般都無法在一天中攝取到1000毫克的鈣，平日可增加高鈣食物包括牛奶、小魚、豆類與綠色蔬菜等，至於鈣片則是在懷孕前後都建議食用，可以空腹或是飯後吃，而且想要使鈣質能多利用不要浪費，就要多曬太陽製造維生素D。 **出現缺鐵性貧血需食補或補充鐵劑** 李婉萍營養師進一步指出，孕媽咪很常出現缺鐵性貧血，若是天天吃鐵劑，會容易便秘，可隔天吃，至於食物則可從優質內臟（例如豬肝、豬心）中攝取。譚舜仁醫師則表示，懷孕婦女選擇孕婦綜合維他命即可，內含的鐵就已足夠，但若孕前有缺鐵性貧血，就要視情況評估是否再額外補充鐵劑。 (譚舜仁 - 台北醫學大學附設醫院生殖醫學中心研究醫師) - [ 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) - [ 麵條 ](https://www.foodno1.com/component/tags/tag/%E9%BA%B5%E6%A2%9D.html) - [ 鮮百合 ](https://www.foodno1.com/component/tags/tag/%E9%AE%AE%E7%99%BE%E5%90%88.html) - [ 韓國料理 ](https://www.foodno1.com/component/tags/tag/%E9%9F%93%E5%9C%8B%E6%96%99%E7%90%86.html) - [ 藥膳 ](https://www.foodno1.com/component/tags/tag/%E8%97%A5%E8%86%B3.html) - [ 雪菜 ](https://www.foodno1.com/component/tags/tag/%E9%9B%AA%E8%8F%9C.html) - [ 家庭湯水 ](https://www.foodno1.com/component/tags/tag/%E5%AE%B6%E5%BA%AD%E6%B9%AF%E6%B0%B4.html) - [ 祛濕湯 ](https://www.foodno1.com/component/tags/tag/%E7%A5%9B%E6%BF%95%E6%B9%AF.html) - [ 西式中做 ](https://www.foodno1.com/component/tags/tag/%E8%A5%BF%E5%BC%8F%E4%B8%AD%E5%81%9A.html) - [ 燉飯 ](https://www.foodno1.com/component/tags/tag/%E7%87%89%E9%A3%AF.html) - [ 乳化技巧 ](https://www.foodno1.com/component/tags/tag/%E4%B9%B3%E5%8C%96%E6%8A%80%E5%B7%A7.html) - [ 燉飯精髓 ](https://www.foodno1.com/component/tags/tag/%E7%87%89%E9%A3%AF%E7%B2%BE%E9%AB%93.html) - [ Risotto ](https://www.foodno1.com/component/tags/tag/risotto.html) - [ 鹹排骨 ](https://www.foodno1.com/component/tags/tag/%E9%B9%B9%E6%8E%92%E9%AA%A8.html) - [ #止咳化痰 ](https://www.foodno1.com/component/tags/tag/%E6%AD%A2%E5%92%B3%E5%8C%96%E7%97%B0.html) - [ 春季滋補湯 ](https://www.foodno1.com/component/tags/tag/%E6%98%A5%E5%AD%A3%E6%BB%8B%E8%A3%9C%E6%B9%AF.html) - [ 夏季滋補湯 ](https://www.foodno1.com/component/tags/tag/%E5%A4%8F%E5%AD%A3%E6%BB%8B%E8%A3%9C%E6%B9%AF.html) - [ 冬季滋補湯 ](https://www.foodno1.com/component/tags/tag/%E5%86%AC%E5%AD%A3%E6%BB%8B%E8%A3%9C%E6%B9%AF.html) - [ 菠蘿炒飯 ](https://www.foodno1.com/component/tags/tag/%E8%8F%A0%E8%98%BF%E7%82%92%E9%A3%AF.html) - [ 菠蘿 ](https://www.foodno1.com/component/tags/tag/%E8%8F%A0%E8%98%BF.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3518-2017-05-21-18-11-03.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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