{"id":8719,"date":"2021-07-09T10:46:50","date_gmt":"2021-07-09T09:46:50","guid":{"rendered":"https:\/\/www.aptafrica.com\/?page_id=8719"},"modified":"2021-09-01T07:02:26","modified_gmt":"2021-09-01T06:02:26","slug":"enceinte-voici-ce-qu-il-est-recommande-de-manger","status":"publish","type":"page","link":"https:\/\/www.aptafrica.com\/fr\/pregnancy\/pregnant-here-is-what-is-recommended-to-eat\/","title":{"rendered":"Enceinte ? Voici ce qu\u2019il est recommand\u00e9 de manger"},"content":{"rendered":"
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Faire grandir en soi un b\u00e9b\u00e9 n\u2019est pas une t\u00e2che facile (on n\u2019oublie jamais la fatigue du premier trimestre !) et il est primordial de prendre soin de vous et de conserver votre \u00e9nergie durant cette p\u00e9riode. Les aliments que vous consommez vous apportent des nutriments \u00e0 vous ainsi qu\u2019\u00e0 votre b\u00e9b\u00e9. Il est donc essentiel d\u2019adopter une alimentation vari\u00e9e et \u00e9quilibr\u00e9e afin de favoriser sa croissance et son d\u00e9veloppement. Outre les macronutriments, par exemple les prot\u00e9ines, les glucides et les lipides, vous et votre b\u00e9b\u00e9 avez \u00e9galement besoin de vitamines, de min\u00e9raux et d\u2019oligo-\u00e9l\u00e9ments, \u00e9galement appel\u00e9s micronutriments. Bien que vous n\u2019en ayez besoin qu\u2019en petites quantit\u00e9s, ils jouent un r\u00f4le essentiel dans la croissance et le d\u00e9veloppement de votre b\u00e9b\u00e9.<\/p>

Les nutriments suivants sont importants pour les femmes enceintes. N\u2019h\u00e9sitez pas \u00e0 nous contacter pour en savoir plus et d\u00e9couvrir comment les int\u00e9grer dans votre alimentation quotidienne.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Acide folique 1<\/sup><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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L\u2019acide folique, une vitamine B, est important pour la formation des globules rouges ainsi que pour la croissance et le fonctionnement des cellules saines. La prise d\u2019acide folique peut r\u00e9duire le risque d\u2019anomalies du tube neural (cerveau et moelle \u00e9pini\u00e8re) \u00e0 la naissance. L\u2019acide folique est particuli\u00e8rement important au cours du premier trimestre, ainsi qu\u2019avant la conception. Vous trouverez de l\u2019acide folique dans les l\u00e9gumes (notamment \u00e9pinards, brocoli, fenouil et chou blanc), les l\u00e9gumineuses (lentilles, haricots, pois, pois chiches), les c\u00e9r\u00e9ales compl\u00e8tes, les fruits (fraises, framboises, oranges, bananes), les fruits \u00e0 coque et les produits laitiers.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Fer 1<\/sup><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Pendant la grossesse, vous avez besoin d\u2019un suppl\u00e9ment de fer afin d\u2019aider votre corps \u00e0 produire davantage de sang et fournir ainsi de l\u2019oxyg\u00e8ne \u00e0 votre b\u00e9b\u00e9. Le fer est un nutriment essentiel pendant la grossesse et un \u00e9l\u00e9ment important d\u2019une alimentation \u00e9quilibr\u00e9e. Il favorise le d\u00e9veloppement du cerveau de votre b\u00e9b\u00e9 et contribue \u00e0 maintenir un apport sain d\u2019oxyg\u00e8ne dans votre sang. Il contribue \u00e9galement au d\u00e9veloppement du syst\u00e8me immunitaire de votre b\u00e9b\u00e9 et vous aide \u00e0 pr\u00e9server votre sant\u00e9 et votre bien-\u00eatre. Ces nombreux r\u00f4les \u00e0 assumer pour vous et votre b\u00e9b\u00e9 demandent \u00e0 votre corps davantage de fer pendant la grossesse que d\u2019habitude.<\/p>

Les bonnes sources de fer sont le b\u0153uf, le poulet et les \u0153ufs. Si vous \u00eates v\u00e9g\u00e9tarienne ou v\u00e9g\u00e9talienne, vous pouvez demander \u00e0 votre m\u00e9decin ou \u00e0 votre di\u00e9t\u00e9ticien de vous assurer un apport suffisant en fer et de vous fournir un compl\u00e9ment si n\u00e9cessaire.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\t\tConseil utile\t\t\t\t\t<\/h2>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\t\tVous pouvez am\u00e9liorer votre absorption de fer en consommant de la vitamine C lors des repas. Vous pouvez par exemple boire un verre de jus d\u2019orange pour accompagner vos \u0153ufs et votre pain grill\u00e9 au bl\u00e9 complet. Le th\u00e9 noir et le caf\u00e9 ont l\u2019effet inverse de celui de la vitamine C. Essayez donc de les \u00e9viter pendant ou imm\u00e9diatement apr\u00e8s la consommation d\u2019aliments v\u00e9g\u00e9taux riches en fer.\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Zinc 2<\/sup><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Le zinc est important pour la croissance des tissus et contribue \u00e0 renforcer votre syst\u00e8me immunitaire. Les aliments riches en zinc comprennent les c\u00e9r\u00e9ales enrichies, la viande rouge, les haricots, les fruits \u00e0 coque, les produits laitiers et les c\u00e9r\u00e9ales compl\u00e8tes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Vitamine D 3<\/sup><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tLa vitamine D aide votre corps \u00e0 absorber le calcium et favorise la croissance et le d\u00e9veloppement des os, des dents, des reins, du c\u0153ur et du syst\u00e8me nerveux de votre b\u00e9b\u00e9.\nLe poisson et les produits laitiers enrichis en sont de bonnes sources.\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Iode 4<\/sup><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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L\u2019iode est important pour le bon fonctionnement de la thyro\u00efde, l\u2019organe r\u00e9gulateur des hormones qui contr\u00f4lent votre m\u00e9tabolisme, votre rythme cardiaque, votre temp\u00e9rature corporelle et d\u2019autres fonctions corporelles essentielles. L\u2019iode contribue \u00e9galement au bon d\u00e9veloppement du cerveau et du corps de votre b\u00e9b\u00e9. Les sources d\u2019iode comprennent le sel iod\u00e9, la morue cuite, le yaourt nature, le lait \u00e0 faible teneur en mati\u00e8res grasses et les \u0153ufs.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Choline 5<\/sup><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Tout comme les folates, la choline contribue au d\u00e9veloppement du cerveau et de la moelle \u00e9pini\u00e8re de votre b\u00e9b\u00e9. Il a \u00e9galement \u00e9t\u00e9 d\u00e9montr\u00e9 qu\u2019elle pr\u00e9sente des avantages sur le plan cognitif. Les bonnes sources de choline comprennent le jaune d\u2019\u0153uf, le poisson, les l\u00e9gumineuses, la viande rouge maigre, la volaille, les fruits \u00e0 coque et les l\u00e9gumes crucif\u00e8res (brocoli ou chou-fleur).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Magn\u00e9sium 6<\/sup><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tDes \u00e9tudes montrent que le magn\u00e9sium peut contribuer \u00e0 am\u00e9liorer la croissance et la circulation du f\u0153tus ainsi qu\u2019\u00e0 r\u00e9duire le risque de naissance pr\u00e9matur\u00e9e. De bonnes sources de magn\u00e9sium sont les fruits \u00e0 coque, les yaourts, les bananes, les avocats, le chocolat noir, les c\u00e9r\u00e9ales compl\u00e8tes, les graines et les l\u00e9gumes \u00e0 feuilles sombres.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\u00c0 propos des vitamines pr\u00e9natales<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Bien que la plupart de vos nutriments doivent id\u00e9alement provenir de l\u2019alimentation, votre corps a besoin d\u2019un suppl\u00e9ment de fer, de zinc, d\u2019iode, de vitamine C, de vitamines B, de s\u00e9l\u00e9nium et de cuivre, c\u2019est pourquoi les compl\u00e9ments pr\u00e9nataux sont recommand\u00e9s. Une suppl\u00e9mentation en acide folique est plus particuli\u00e8rement essentielle.<\/p>

Un bon compl\u00e9ment pr\u00e9natal devrait vous apporter les vitamines et min\u00e9raux dont vous avez besoin. Demandez conseil \u00e0 votre m\u00e9decin.<\/p>

Et n\u2019oubliez pas...
On ne vous demande pas d\u2019avoir une alimentation \u00ab parfaite \u00bb en permanence. Si vous n\u2019y parvenez pas \u00e0 100 % tous les jours, ne soyez pas dure avec vous-m\u00eame. Vous faites un excellent travail, m\u00eame en mangeant de la cr\u00e8me glac\u00e9e !<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tR\u00e9f\u00e9rences \u00e0 consulter<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t

1 WHO | Daily iron and folic acid supplementation during pregnancy<\/a> Consult\u00e9 le 27\/05\/2021<\/p>

2 WHO | Zinc supplementation during pregnancy<\/a> Consult\u00e9 le 27\/05\/2021<\/p>

3 WHO | Vitamin D supplementation during pregnancy<\/a> Consult\u00e9 le 27\/05\/2021<\/p>

4 WHO | Iodine supplementation in pregnant and lactating women<\/a> Consult\u00e9 le 27\/05\/2021<\/p>

5 Choline \u2013 Health Professional Fact Sheet (nih.gov)<\/a> Consult\u00e9 le 27\/05\/2021<\/p>

Gerry K. Schwalfenberg et al. The Importance of Magnesium in Clinical Healthcare. Scientifica (Le Caire). 2017; 2017: 4179326. Consult\u00e9 le 27\/05\/2021<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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BA21-260<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

You know that growing a baby is hard work (one never forgets that first-trimester fatigue!) and it\u2019s so important to look after yourself and keep up your energy. The food you eat provides nutrients for you and your baby, so it\u2019s also vital to help their growth and development with a varied and balanced diet. … Read more<\/a><\/p>","protected":false},"author":1,"featured_media":0,"parent":187,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-8719","page","type-page","status-publish"],"yoast_head":"\nPregnant? Here is what is recommended to eat - Apta Africa<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.aptafrica.com\/fr\/grossesse\/enceinte-voici-ce-qu-il-est-recommande-de-manger\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pregnant? Here is what is recommended to eat - Apta Africa\" \/>\n<meta property=\"og:description\" content=\"You know that growing a baby is hard work (one never forgets that first-trimester fatigue!) and it\u2019s so important to look after yourself and keep up your energy. The food you eat provides nutrients for you and your baby, so it\u2019s also vital to help their growth and development with a varied and balanced diet. ... 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