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妊婦さんが摂取すると良い「葉酸」ってなんだ?

f:id:bb9112ks-yasu:20180915214807j:plain

 赤ちゃんが欲しい、赤ちゃんの健康にも気を遣いたい……と感じる女性なら一度は耳にしたことがある「葉酸」
自身の体を気遣うのはもちろんのこと、赤ちゃんの健康も両立できる葉酸は
正に一石二鳥の理想的な物質でもあります。
「葉酸」とはビタミンB*1の一種であり、実は生活する上で足りなくなることは殆どありません。

では、通常時にはあまり気を使わなくて良い「葉酸」がなぜ妊婦さんに重要と言われているのでしょうか?
この記事ではその理想的な摂取量・食品から、具体的効果を分かりやすく解説していきます。 

葉酸の具体的なはたらき

赤血球・血液の生産を促進

赤血球は血液中に多く含まれ、人間の体全体に酸素を供給する役割があります。

赤色の細胞で、人間の血液が赤いのもそのためです。
葉酸と共に鉄を摂取することで、赤血球の主成分であるヘモグロビン中のヘム鉄が増加し、酸素と結合しやすくなります。
血液そのものの量も、葉酸を摂取することによって増加します。

細胞の生産を促進

細胞とは人間を形作る最小単位のことです。細胞が増え・大きくなることで身長が伸びます。
特に成長期には体の発育を大きく左右するため、男女問わず必要不可欠な要素であるといえます。  

f:id:bb9112ks-yasu:20180915215511j:plain

足りないとどうなるの?

母体に生じる症状

貧血症状

赤血球が足りなくなってしまうと体に酸素が行きわたらず、
目まいや息切れ等、貧血の症状が現れます。

特に女性は男性と違い月経があることから、赤血球が排出されやすく貧血症状が起きやすいとも言われています。
そのため、通常時では意識する必要があまりない葉酸ですが、生理中の体調を気にするのであれば、意識的に摂取しておきたいですね。

母乳の不足

母乳は血液から生産されています。
(赤血球のみ取り除かれてこしだされるため、母乳は赤色ではなく白色をしています)
そのため、造血作用が十分ではない場合、血液の量が減少し、十分な量・質の母乳を生産することができません。

特に赤ちゃんを母乳で育てたい・健康的な母乳で産後の生育も気遣いたい、と考えるお母さんには葉酸の不足は絶対に避けたいですよね。

f:id:bb9112ks-yasu:20180915215452j:plain

 赤ちゃんに生じる症状

様々な先天的障害 (妊娠中の葉酸不足)

特に妊娠中に葉酸が不足した場合、前述したように「細胞の生産」が妨げられます。
赤ちゃんは妊娠時の受精卵の状態からわずか10ヶ月で3000gほどまで大きくなりますから、大人よりもたくさん細胞を生産する必要があります。

特に妊娠4週~10週が最も大きく赤ちゃんが成長する時期ですが、この時期には妊娠に気づかない女性も多く、気が付いたころには……、という不安も十分にあります。

細胞の生産が上手に進まなかった場合、赤ちゃんの身体の一部で形成障害が起こります (神経管閉鎖障害等)
そのため、妊娠を希望する段階で葉酸の重要性を意識しているかどうかは、赤ちゃんの母体内での成長に大きな影響を与えているのです!

免疫不全 (授乳中の葉酸不足)

軽い風邪を引いたとして、大人なら数日休めば難なく完治できますよね。これは体内にある抵抗物質が病原菌を追い出そうと人間の意識と関係なくはたらくためです。
この作用を「免疫」と言います。

生まれたばかりの赤ちゃんは病原菌に対して全く免疫を持たない状態ですので、軽い風邪でも命に関わる可能性があります。
そのため、母乳を飲むことにより、お母さんの体内の免疫を貰うことができます。

ですがお母さんの葉酸不足により母乳の出が悪かったり、質に問題があると、赤ちゃんに十分な免疫を分けてあげることができません。

具体的な摂取量と過剰のリスク

いくら葉酸を取れば良いの?

具体的数値を述べると
女性の推奨摂取量(18歳~70歳以上):240μg
妊娠を計画している女性・妊婦:400μg
授乳婦:340μg

厚生労働省発表*2

例えばほうれん草のみから葉酸を摂取しようとすると、200gに対して400μgの葉酸が含まれているので1日400μgの葉酸、というのは意識的に摂取していかないと到達が難しいと言えるでしょう。

過剰のリスク

葉酸は水溶性ビタミンですので、不要な分は尿に溶けて対外に排出されます。
ですので通常の食事による少量の過剰ではほぼ体内異常の心配は無いと言えます。

ただ、サプリメント等で意識的に大量摂取した場合、摂取耐容上限量 (人体で耐えらる上限の目安) を超過し、食欲不振・吐き気……等過剰症のリスクがあります。
もしサプリメントから葉酸を摂取したい場合、1日の目安量はしっかりと守りましょう。 

関連食品・理想的な摂取方法

  • ほうれん草、アスパラガス等の野菜
  • 牛や鳥のレバー
  • ジャガイモやサツマイモ
  • 甘酒

特にレバーには100gあたり1000μgと大量に含まれています。
緑黄色野菜を大量に摂取する以外にもイモや果物からも摂取することができます。甘酒からも摂取できるのは驚きですね。

妊娠中に必要な栄養は葉酸だけではないため、様々な食材から葉酸を摂取することにより、結果として他の栄養分も十分に摂取することが出来ます。
計算し、足りない分をサプリメントで補うことにより、過剰摂取を防ぐこともできるでしょう。 

f:id:bb9112ks-yasu:20180915214918j:plain

最後に

今後は葉酸を効率的に摂取できるレシピや、葉酸以外に必要な栄養素等についてご紹介していきます。
ここまで読んで下さりありがとうございました。

 

*1:体内の化学反応を手助けする水に溶ける物質のこと

*2:https://www.mhlw.go.jp/file/05-Shingikai-10901000-Kenkoukyoku-Soumuka/0000114401.pdf

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Южноуральских доярок избавят от необходимости носить тяжести. Челябинск, Ноябрь 01 (Новый Регион, Анна Ванина) – В южноуральских хозяйствах устанавливают системы линейного доения коров с индивидуальным учетом молока. Как сообщили корреспонденту «Нового Региона» в пресс-службе южноуральского Минсельхоза, в текущем году в области должно появиться 160 таких

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After all she hated her husband and was already in the process of divorcing him so she could be with Him. Yes Him. The Man she met 9 months ago that awakened her inner animal. Whose passion engulfed her and who showed her pleasure can be limitless with the right person. The thought of Him brings and evil grin to her face and she notices a dampening of the panties he told her to wear this evening. Yes she might still be married, but she belonged mind, body and soul to Him.The evening wears on and she suffers through it as best she can. Smiling at all the right times and people, laughing at…
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From her body language I can tell she is trying hard not to respond to the stimulation. She loves cunnilingus, as she fights a losing battle. Her body soon is starting to give a few twitches, as my tongue hits the mark. My fingers are again moving slowly in and out of her cunt. Wendy’s body is starting to shudder as all her pleasure buttons are being manipulated and licked. Wendy’s eyes closed and she starts groaning. ” Nooooo. Pleeeease. I can’t let you do this to me!!” She is rapidly losing the battle to control her orgasm, but still did not want me to make her cum. I sensed she had…
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When all the kernels were exposed, Annabelle broke the ear free from the husk and held it up for Nicole to see.”Perfect size,” she said as she stepped behind Nicole. “All it needs now is a little bit of lube.”Nicole looked very confused, but then gasped loudly as something small with a rough knobbly surface was pushed into her ass. Her eyes were very wide as Annabelle stepped back in front of her and began shucking the large ear of corn.Once the large ear was ready, Annabelle again stepped behind Nicole. This time she reached her arms around Nicole’s body and began massaging Nicole’s…
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Jake had a firm grip on my wrists and he squeezed them real tight. My dick was super hard and inches away from his face. “Suck my dick,” I told him. Jake growled like a tiger, released my wrists, and grabbed onto my dick. It was like he was trying to rip my dick off my body, but it felt good. “Let go, you fuckin asshole,” I said. I grabbed his big dick and tried to bend it. It was too hard to even move. Jake moaned, and then his eyes went wild with fury. He grabbed me roughly by the waist, pushed me backward on the ground and pinned me down, even harder than the first time. “Don’t fuckin touch…
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His apprentice, of course, went with him, and my father later found out was ruining all the trails.  Gillian returned home, with nothing to show for his effort.  He had been gone nearly a year, and when he stepped through the gates, he was nearly on the verge of collapsing.  He was brought in for food poisoning, and as my father later found out, his apprentice was behind it.About three years after my disappearance, my father’s apprentice became greedy with power.  His powers never even scaled up with my family’s, and I think he knew that.  The only reason my father bothered to train his…
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“She’s good, man. Aren’t you, Nina?””Yes, babe, I’m fine, thanks. You go catch up with your friends, I’ll bring dinner out soon.” My husband left as I looked back at Rodney. God, he’s so fucking assertive. It turned me on so much. We continued to such each other’s lips a while longer before I realized I had to take the food out of the oven. The boys all sat down at the dining table as I served dinner. There were only six seats at our table and I had nowhere to sit. I went to grab a stool from the kitchen but Rodney looked at me and patted his lap. I walked over to him and sat on his leg…
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We drank all the beer (mostly because of the peppers) and then began working the bottle. We laughed hysterically about absolutely nothing.”Do you know how I got my last boyfriend?” She asked. “I was in a bar with some friends and this guy kept staring at me. Every time I looked over he was staring at me! So when I finished my beer I slid the neck of the bottle into my mouth… the whole neck… and when it was all the way down I looked over and watched him squirm as I pulled it out. A few minute later the waitress brought me a long neck Budweiser from him.””You didn’t!””I sure as hell did! ……
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The wall to Mexico had begun construction and he had already begun to dissolve Obamacare. However, as the breeze blew a few golden leaves over the sun drenched lawn, little did he know that the next 24 hours would change his life and perhaps that of the nation forever.He made his way over to the Roosevelt desk. He decided he wouldn’t bother with a tie today he only had a few appointments, one of which was with the England Women’s cricket team. Whatever cricket was. He was sure an advisor would inform him so he didn’t look stupid. His shirt and trousers were freshly pressed and his hair…
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