評論
打印
For the fetus, studies have shown decreased body fat,
對胎兒而言，研究表明鍛煉能夠減少脂肪
improved stress tolerance,
提高抗壓能力
and advanced neural behavioral maturation.
促進神經(jīng)行為成熟
Walking is a good exercise for everyone.
散步對所有人而言都是不錯的鍛煉方式
Brisk walking gives a total body workout
快速走路能夠鍛煉全身
and is easy on the joints and muscles.
而且能夠鍛煉關(guān)節(jié)和肌肉
If you were not active before getting pregnant,
如果懷孕前鍛煉很少
walking is a great way to start an exercise program.
那么散步則是開始鍛煉的一種不錯的方式
Also, swimming is a very good exercise
游泳也是一種不錯的鍛煉方式
because it works so many muscles
因為可以鍛煉很多肌肉
and the water supports your weight
和支撐體重的體液
to avoid injury and muscle strain.
可以避免肌肉拉傷
It also helps you stay cool
還可以幫助保持冷靜
and helps prevent your legs from swelling.
避免腿部腫脹
Cycling provides a good aerobic workout;
騎自行車是一種很好的有氧運動
however, the change in weight
但是，體重變重
can affect your balance
會影響平衡力
and make you more prone to falls.
讓人更易摔倒
You may want to stick with
也許會有人想要在孕期堅持
stationary or recumbent biking later in pregnancy.
固定或斜倚騎自行車
Aerobics is a good way
有氧運動是一種很好的方式
to keep your heart and lungs strong.
能夠保持心肺強壯
There are even aerobic classes
甚至還有一些有氧健身課
designed just for pregnant women.
這是專為孕婦設(shè)計的
Low-impact and water aerobics
幅度較小的水中有氧運動
also are a good exercise.
也是很好的鍛煉方式
For women who exercised before pregnancy,
對懷孕期前經(jīng)常鍛煉身體的女性而言
running is a great exercise.
跑步是很好的鍛煉方式
If you were a runner before you became pregnant,
如果在懷孕前你經(jīng)常跑步
you may be able to continue running during pregnancy
那么你可以在懷孕期間繼續(xù)堅持跑步
although you may have to modify your routine.
盡管可能需要修改一下自己的日程
Make sure that you talk to your doctor
一定要和醫(yī)生溝通
about whether running during pregnancy
確保懷孕期間跑步
is safe for you.
是否是安全的
Strength training is also beneficial
體能訓(xùn)練也是很有益的
because it helps keep muscles strong
因為它可以強健肌肉
and prevents some of the aches and pains common in pregnancy.
避免孕期常見的疼痛
Again, caution is advised with strength training.
另外，建議大家在進行體能訓(xùn)練時一定要小心
After the first trimester of pregnancy,
早期妊娠階段之后
women should not do exercises
孕婦不應(yīng)再進行
that require them to lie flat on their backs.
需要平躺的鍛煉
This could include bench press or abdominal exercises.
這包括臺式壓床或腹部訓(xùn)練等
While regular exercise is highly recommended
孕期的常規(guī)訓(xùn)練還是大力推薦的
during pregnancy, some activities should be avoided.
但一些活動還是應(yīng)當避免
Downhill snow skiing and racket sports
下坡滑雪，和球拍類運動
can change your center of gravity
會改變重心
and can cause balance problems.
引發(fā)平衡問題
Exercising at altitudes higher than 6,000 feet
在海拔6000英尺以上的地方進行鍛煉
can increase your risk of altitude sickness
會引發(fā)高原反應(yīng)
making it harder for you to breathe
呼吸困難
and may cut down on your baby's supply of oxygen.
或許還會中斷對嬰兒的供氧
Contact sports such as ice hockey, soccer,
身體接觸項目，如冰球，足球
and basketball could result in harm
和籃球會傷及
to both you and your baby.
母親和胎兒
Lastly, SCUBA diving should be avoided
最后，應(yīng)避免在孕期進行水肺潛水
during pregnancy due to the large amount
因為有大量的
of pressures from the water.
壓力來自水中
This could put your baby at risk
這會使胎兒處于危險的境地
for decompression sickness.
易發(fā)生減壓病
Standing for long periods of time
站立時間
should also be avoided as much as possible.
不能過長
Activities such as gymnastics, water skiing,
如體操，滑水
and horseback riding where there is an increased risk
和騎馬等運動也要避免，因為會增加
of falling should be avoided during pregnancy.
摔落的危險
With any type of exercise you'd like to try,
不管想嘗試哪種鍛煉方式
be sure to discuss it with your doctor ahead of time.
都要確保和醫(yī)生提前溝通
If you are an athlete, let your doctor know,
如果你是個運動員，那就告知醫(yī)生
so you can get any special care you may need.
這樣你就可以受到需要的任何特殊照顧
In conclusion, proper weight gain during pregnancy
總之，孕期適量的增加體重
is essential in maintaining the health and wellbeing
是必須的，可以保持母體
of both the mother and fetus.
和胎兒的身體健康
Modest, consistent weight gain is the goal.
適量地持續(xù)地增加體重是主要目標
Nutrients such as iron, Vitamin D,
例如鐵元素，維生素D
omega-3 fatty acids, and Folic Acid
歐美加3脂肪酸，葉酸之類的營養(yǎng)素
are important to supplement during pregnancy.
應(yīng)當在孕期著重攝入
Increased calorie intake of 340 and 452 kcals
推薦把熱量的攝入量
are recommended during the second and third trimesters.
在中晚期妊娠階段增加至340到452千焦
Exercise during pregnancy is beneficial
孕期鍛煉非常有益
not only for the mother, but also for the fetus.
對母體和胎兒都是如此
The nutrition and exercise recommendations
今天提到的營養(yǎng)和鍛煉建議
discussed in this presentation are important
對孕婦都是非常重要的
for pregnant women but can be maintained
但是也可以在生產(chǎn)后堅持下去
after pregnancy for a healthy lifestyle.
以保持健康的生活方式
