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Haurdunaldia eta Anemia »  Elika2o
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May 012012
 

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La anemia es una de las complicaciones más frecuentes durante el embarazo, ya que en esta etapa la mujer necesita una dosis de hierro más elevada de la que normalmente requiere. Es fundamental que la mujer embarazada cuente con reservas de hierro en su organismo para garantizar el aporte de oxígeno necesario para el bebé.

¿Qué podemos hacer para evitar la anemia durante el embarazo?

El hierro es necesario para la producción de la hemoglobina en las células rojas de la sangre materna y fetal, una proteína encargada de llevar el oxígeno de los pulmones al resto de las células del cuerpo. El desarrollo del bebé depende en gran medida del suminstro de sangre de la madre, por lo que la anemia no tratada podría ocasionar complicaciones como un crecimiento fetal deficiente o un nacimiento prematuro, de bajo peso al nacer e incluso de mortalidad materna postparto en los casos más acusados.

Antes de tener que recurrir a un suplemento de hierro, hemos de intentar una alimentación sana y variada, rica en alimentos con alto contenido en hierro, como pescados y mariscos, verduras de hoja verde, carnes rojas, legumbres, huevos…

Así ayudaremos a nuestro organismo a alcanzar la dosis de hierro recomendada en el embarazo es de 30 mg diarios, lo cual supone más del 30% de la dosis habitualmente indicada. Y también es fundamental que la dieta en su totalidad ayude a asimilar correctamente este mineral.

La ingesta de carne o pescado una vez al día, así como la vitamina C, son aliados en este sentido. Tomar un cítrico al día (naranja, kiwi…) ayudará a evitar una posible anemia. T

ambién es conveniente repartir los lácteos entre varias comidas al día porque si se toman concentrados en una sola, su alto contenido en calcio (también fundamental durante el embarazo) impediría una correcta asimilación del hierro.

Además, hemos de limitar la ingesta de té y de café, que también dificultarían la absorción del hierro.  Se recomienda evitarlas una hora antes y una hora después de las comidas.

Mediante estos consejos podremos tener nuestros niveles de hierro en su punto óptimo y mantener la anemia a raya, ayudando a pasar un embarazo saludable.

Dieta rica en hierro

Los alimentos con un elevado contenido en hierro son los siguientes:

  1. Pescados y mariscos: Almejas, mejillones, ostras, berberechos, lubina, rape, pescadilla, sardinas, cigalas, langostinos, gambas, calamares y pulpo.
  2. Carnes: Vaca, buey (especialmente las carnes rojas), cerdo, perdiz, codorniz, cordero, pollo, pato, pavo y órganos como el hígado.
  3. Legumbres y cereales: Garbanzos, lentejas, frijoles, habas, judías, guisantes, galletas, arroz integral y pan integral y soja. Los cereales en en el desayuno son una excelente opción, hay algunos que contienen hierro añadido.
  4. Verduras y hortalizas: Espinacas, acelgas, escarola, ajo, brócoli, perejil, coles, alcachofas, remolacha, rábanos, puerros y fresas.
  5. Lácteos y huevos: Huevos, yogur, leche y queso
  6. Frutos secos: Almendras, pistachos, pipas, avellanas, nueces, piñones, así como frutas deshidratadas como ciruelas y dátiles.

[BURDINA mg/100g]

 Teca hartzidurak  60
 Iziki algak  29
 Te bancha, makiltxotan, 28 urtekoa  37
 Te berde basatia  20
 Te beltza  17
 Wakame algak  13
 Arame algak  12
 Nori algak  12
 Sesamo haziak  10.5
 Soja  8.5
 Eguzkilore haziak  7
 Garbanztuak  7
 Lentejak  6.5
 Perexila  6.2
 Almejak  6
 Ostrak  5.5
 Miso (hartzidura)  5
 Almendrak  4.5
 Paxak  3.5
 Urrak  3.5
 Erremolatxa hostoak  3.3
 Azelga  3.2
 Intxaurrak  3
 Txikoria-belar(diente de león)  3
 Espinakak  3
 Txekor solomoa  2.5

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