چه بخوریم که فرزند باهوش داشته باشیم؟

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چه بخوریم که فرزند باهوش داشته باشیم؟

همه مادران می خواهند فرزند باهوش و سالمی داشته باشد اما بیشتر آنها نمی دانند چطور باید این کار را انجام دهند. طبق گفته دانشمندان سلول های مغزی جنین تا زمان تولد در حال شکل گیری هستند و تجربه های مادر در دوران بارداری بر شکل گیری مغز کودک تاثیر گذار می باشد، که این تاثیرها می توانند برای تمام عمر ادامه داشته باشند. با این وجود، زنان در دوران بارداری می توانند با انجام چند کار ساده سلول های مغزی فرزندشان را گسترش داده و فرزند باهوش به دنیا بیاورند.

در دوران بارداری از مصرف سبزیجات و میوه های تازه غافل نشوید.

مصرف این قبیل مواد غذایی علاوه بر اینکه به کنترل وزن و سلامت مادر کمک می کند، در افزایش هوش کودکان نیز تاثیرگذار است. سبزیجات و میوه های مختلف، ویتامین و املاح معدنی مورد نیاز بدن شما را به خوبی تامین می کنند و نیاز روزانه شما به مصرف مکمل های غذایی را کاهش می دهند. در صورتی که به هر دلیل نمی توانید میوه و سبزیجات مختلف را در رژیم غذایی تان داشته باشید توصیه می شود حتما از مکملهای غذایی کمک بگیرید.

از مصرف شکر پرهیز کنید.

در دوران بارداری بهتر است مصرف شکر را به حداقل ممکن برسانید. شکر ارزش غذایی کمی دارد و در دسته مواد غذایی ناسالم قرار می گیرد. اگر می خواهید فرزند باهوش داشته باشید توجه به این نکته اهمیت زیادی دارد. مصرف مواد غذایی بسیار شیرین تعادل هورمون انسولین را بر هم می زند، در نتیجه احتمال کاهش عملکرد ذهنی کودک افزایش می یابد. ساده ترین راه برای کاهش مصرف شکر این است که به برچسب های مواد غذایی توجه بیشتری داشته باشید و از مصرف نوشابه های گازدار، انواع کیک و شیرینی های مختلف و همینطور آبمیوه های صنعتی پرهیز کنید و با جایگزین نمودن عسل طبیعی و خشکبار ارگانیک مانند کشمش، انجیر و توت خشک به جای شکر نیاز بدنتان به مواد قندی را تأمین کنید. در مقاله “آیا مصرف عسل در بارداری مجاز است؟” فواید استفاده از عسل در دوران بارداری به تفصیل بیان شده است.

روغن های سالم بخورید.

بعضی از مادرها در دوران بارداری از هرگونه چربی فراری هستند چون فکر می کنند که مصرف هر نوع چربی سبب افزایش وزن و چاقی می شود؛ درصورتی این باور اشتباه است. برای اینکه فرزند باهوش به دنیا بیاورید باید گروهی از چربی های مفید را در رژیم غذایی تان جای دهید. مغزهایی مانند بادام، گردو و فندق چربی های مفید دارند. اسیدهای چرب امگا ۳ و امگا ۶ که در ماهی و غذاهای دریایی پیدا می شود برای سلامت مغز جنین مفید است و به بهبود ساختار عصبی، خون رسانی و سیستم ایمنی بدن کمک می کند.

از مصرف کلسیم غافل نشوید.

یکی دیگر از مواد معدنی مورد نیاز مادران که به سلامت مغز و باهوش شدن کودکان کمک می کند، کلسیم است. به جز لبنیات منابع دیگری هم برای تامین کلسیم وجود دارد که در کنار کلسیم ریز مغذی های دیگری مانند آهن، اسید فولیک، ویتامین C و فیبر را تامین می کنند، بنابراین برای تامین کلسیم از مغزهایی مانند بادام، انجیر، کشمش، ماهی سالمون، سبزیجاتی با برگ سبز تیره مانند اسفناج و کلم بروکلی کمک بگیرد. حبوباتی مانند نخود و عدس هم دارای کلسیم هستند.

رژیم غذایی سالمی را دنبال کنید به طور مرتب تخم مرغ بخورید.

نتایج پژوهش های اخیر نشان می دهد ترکیبات موجود در تخم مرغ به رشد سلول های مغزی جنین کمک می کند. ماهی نیز در آن دسته از مواد غذایی که موجب افزایش هوش می‌شود، قرار می گیرد. پس بهتر است حداقل هفته ای دو بار ماهی را در برنامه غذایی تان قرار دهید. مصرف ماهی سبب می شود هوش زبان شناختی و مهارت های آتی فرزند شما تقویت شود و شما فرزند باهوش داشته باشید. توصیه های قبل از بارداری: به اندازه کافی اسید فولیک مصرف کنید؛ توصیه می شود خانم ها حداقل از یک ماه قبل از بارداری به مصرف اسید فولیک توجه ویژه ای داشته باشند و در رژیم غذایی روزانه شان حداقل ۴۰۰ میکروگرم اسید فولیک قرار دهند. اگر مصرف این میزان اسید فولیک از راه مواد غذایی برای شما دشوار است بهتر است از مکمل های غذایی کمک بگیرید. در مقاله “رشد جنین با مصرف بادام هندی” به دلیل فواید فراوان این ماده غذایی در دوران بارداری به این موضوع پرداخته ایم.

اسیدهای امگا3 ضروری هستند زیرا باعث رشد نورون های مغزی میشوند. نورون ها باعث ارسال ایمپالس های عصبی به مغز شده و پاسخ مغز را به ارگان های بدن می رساند. شما می توانید در برنامه غذایی خود منابع غنی از امگا3 مانند سالمون، انواع ماهی ها، بذر کتان آسیاب شده، گردو، گوشت قرمز، اسفناج، لوبیا و غذاهای غنی شده با امگا3 مصرف کنید. در دوران بارداری باید دریافت غذاهای حاوی آهن چند برابر شود؛ زیرا آهن باعث اکسیژن رسانی به سلول های بدن جنین می‌شود. متاسفانه خیلی از افراد، دارای منبع ضعیف آهن هستند، که این امر اثر منفی بر بروی آی کیو و رشد جنین می گذارد. حتما از پزشک بخواهید شما را از نظر کم خونی بررسی کند، سپس منابع  غنی از آهن را در برنامه غذایی خود بگنجانید.


مقالاتی که ممکن است به خواندن آن علاقمند باشید.

خواص مهم چای و دمنوش زعفران بر زنان

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