营养学家希望你了解的怀孕那些事儿

 　　With countless¹ pregnancy² apps, online community forums³, and unsolicited opinions from your friends, figuring out the best diet to adhere to before, during, and after your pregnancy can be a bit overwhelming. While everyone's individual dietary requirements and bodily needs varies — it's always best to consult with your doctor — this is the best advice nutritionists have to offer.

　　现在有太多的怀孕软件和在线社区论坛，朋友们又会主动给出建议，因此在找出怀孕前、怀孕中和怀孕后的最佳饮食方面，人们总会不知所措。虽然每个人的饮食和身体需求不尽相同——但最好的做法就是咨询医生——这也是营养学家给出的最佳建议。

　　Take a Prenatal Vitamin Before You Even Start Trying to Become Pregnant

　　在还未尝试怀孕前，可服用孕前维他命

　　"It's important for women to start taking a prenatal vitamin before they even start trying to become pregnant," says Sarah-Jane Bedwell, host of Cooking With Sarah-Jane. "You'll want to have plenty of the key nutrients⁵, such as folic acid, iron, and calcium⁶ that the baby will need for healthy development — starting at conception."

　　“对于女性来说，在还未尝试怀孕前就服用孕前维他命是十分重要的，”《与萨拉?简一起烹饪》的节目主持人萨拉?简?贝德维尔说道。“从受孕开始，你就会需要很多的关键营养素，比如叶酸、铁元素和身体健康必需的钙元素。”

　　Don't Make Any Massive Changes to Your Regular Diet

　　不要对日常饮食做出太大改动

　　"Now is not the time to try a drastic diet change and become a vegan," warns Lisa DeFazio, author of The Women's Health Big Book of Smoothies and Soups. "Yes, a vegan diet can be healthy, but it takes knowledge and discipline to do it right. Don't start experimenting now; your growing baby needs all the nutrition it can get right now." It's also normal to crave⁷ more meat when you're pregnant (pregnant women require more iron and protein), so you may find it particularly hard to subdue⁸ such impulses for steak, chicken, and other meat.

　　“现在并不是尝试大幅度饮食变化、成为素食主义者的时刻，”《奶昔和汤女性健康之书》的作者丽莎?德法西奥警告道。“是的，纯素饮食十分健康，但是有了了解和自觉才能确保你做的正确。可千万别现在试验，现在你肚子里的宝宝可是需要营养才能长大的。”怀孕时更想吃肉也是正常的（孕妇需要更多的铁和蛋白质），所以你会发现自己很难抑制对牛排、鸡肉和其它肉类的渴望。

　　营养学家希望你了解的怀孕那些事儿.jpg

　　Load Up On Foods Rich In Folic Acid

　　多吃富含叶酸的食物

　　"[This nutrient⁴ is] critical to the development of the baby's brain and spinal⁹ cord. Intake¹⁰ of folicacid prevents Neural¹¹ Tube Defects (NTD) like spinal bifida," says Rebecca Lewis, nutritionist for Hello Fresh. Seek out foods like dark leafy greens (like spinach¹², kale, and swiss chard), citrus fruits, beets¹³, and avocados, and shoot to get 400 micrograms daily.

　　“（这一营养素）对婴儿的大脑和脊髓发育至关重要。摄入叶酸会预防脊柱裂等神经管缺陷，” Hello Fresh的营养学家丽贝卡?路易斯说道。可以多吃深色绿叶食物（比如菠菜、羽衣甘蓝和瑞士甜菜）、柑橘类水果、甜菜、牛油果和幼芽，确保每天要摄入400微克。

　　You Probably Don't Need As Many Calories As You Think

　　可能你需要的卡路里并不如你以为的那么多

　　"In fact, no extra calories are required during the first trimester. Only 340 extra calories are needed in the second trimester and 450 during the third trimester, as compared to normal intake," says Julieanna Hever, author of The Vegiterranean Diet. What's more? "Excessive weight gain during pregnancy leads to gestational diabetes¹⁴, high blood pressure, and delivery complications," says DeFazio. If you're constantly feeling hungry, talk to your doctor or nutritionist about the best strategies to alter your diet during pregnancy.

　　“事实上，怀孕头三个月根本就不需要额外增加卡路里。与正常摄入量相比，妊娠中期只需要增加340卡，最后三个月只需要增加450卡，”《素食者的饮食》作者朱莉安娜?希弗（Julieanna Hever）说道。还有什么呢？“孕期增重过多会导致妊娠糖尿病、高血压和分娩并发症，”德法西奥说道。如果你总是很饿，那就找自己的医生或营养师谈谈吧，共拟出最好的方案来改变孕期饮食。

1 countless   

adj.无数的，多得不计其数的

参考例句：

• In the war countless innocent people lost their lives.在这场战争中无数无辜的人丧失了性命。
• I've told you countless times.我已经告诉你无数遍了。

2 pregnancy   

n.怀孕，怀孕期

参考例句：

• Early pregnancy is often accompanied by nausea.怀孕早期常有恶心的现象。
• Smoking during pregnancy increases the risk of miscarriage.怀孕期吸烟会增加流产的危险。

3 forums   

讨论会； 座谈会； 广播专题讲话节目； 集会的公共场所( forum的名词复数 )； 论坛，讨论会，专题讨论节目； 法庭

参考例句：

• A few of the forums were being closely monitored by the administrators. 有些论坛被管理员严密监控。
• It can cast a dark cloud over these forums. 它将是的论坛上空布满乌云。

4 nutrient   

adj.营养的，滋养的；n.营养物，营养品

参考例句：

• Magnesium is the nutrient element in plant growth.镁是植物生长的营养要素。
• The roots transmit moisture and nutrient to the trunk and branches.根将水分和养料输送到干和枝。

5 nutrients   

n.（食品或化学品）营养物，营养品( nutrient的名词复数 )

参考例句：

• a lack of essential nutrients 基本营养的缺乏
• Nutrients are absorbed into the bloodstream. 营养素被吸收进血液。 来自《简明英汉词典》

6 calcium   

n.钙(化学符号Ca)

参考例句：

• We need calcium to make bones.我们需要钙来壮骨。
• Calcium is found most abundantly in milk.奶含钙最丰富。

7 crave   

vt.渴望得到，迫切需要，恳求，请求

参考例句：

• Many young children crave attention.许多小孩子渴望得到关心。
• You may be craving for some fresh air.你可能很想呼吸呼吸新鲜空气。

8 subdue   

vt.制服，使顺从，征服；抑制，克制

参考例句：

• She tried to subdue her anger.她尽力压制自己的怒火。
• He forced himself to subdue and overcome his fears.他强迫自己克制并战胜恐惧心理。

9 spinal   

adj.针的，尖刺的，尖刺状突起的；adj.脊骨的，脊髓的

参考例句：

• After three days in Japan,the spinal column becomes extraordinarily flexible.在日本三天，就已经使脊椎骨变得富有弹性了。
• Your spinal column is made up of 24 movable vertebrae.你的脊柱由24个活动的脊椎骨构成。

10 intake   

n.吸入，纳入；进气口，入口

参考例句：

• Reduce your salt intake.减少盐的摄入量。
• There was a horrified intake of breath from every child.所有的孩子都害怕地倒抽了一口凉气。

11 neural   

adj.神经的，神经系统的

参考例句：

• The neural network can preferably solve the non- linear problem.利用神经网络建模可以较好地解决非线性问题。
• The information transmission in neural system depends on neurotransmitters.信息传递的神经途径有赖于神经递质。

12 spinach   

n.菠菜

参考例句：

• Eating spinach is supposed to make you strong.据说吃菠菜能使人强壮。
• You should eat such vegetables as carrot,celery and spinach.你应该吃胡萝卜、芹菜和菠菜这类的蔬菜。

13 beets   

甜菜( beet的名词复数 )； 甜菜根； （因愤怒、难堪或觉得热而）脸红

参考例句：

• Beets are Hank's favorite vegetable. 甜菜根是汉克最爱吃的蔬菜。
• In this enlargement, barley, alfalfa, and sugar beets can be differentiated. 在这张放大的照片上，大麦，苜蓿和甜菜都能被区分开。

14 diabetes   

n.糖尿病

参考例句：

• In case of diabetes, physicians advise against the use of sugar.对于糖尿病患者，医生告诫他们不要吃糖。
• Diabetes is caused by a fault in the insulin production of the body.糖尿病是由体內胰岛素分泌失调引起的。