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DHA, the key omega-3 fatty acid, DHA
作为主要的欧美加3脂肪酸
must be deposited in adequate amounts in the brain
必须充分存储在大脑和
and other tissues during fetal
其他组织中，这主要是指在怀孕期间
and early post-natal life.
和胎儿出生后一段时间内
Several studies have shown an association
有好几项研究表明
between maternal dietary intake of oily fish
母亲在孕期及/或哺乳期摄入富含油的鱼类
or oils providing omega-3 fatty acids during pregnancy and/or lactation
或是提供欧美加3的脂肪酸
and visual and cognitive development of infants.
与婴儿的视觉和认知发育有联系
Pregnant and lactating women should aim to
孕妇和哺乳期妇女应当
achieve a dietary intake of DHA
努力通过饮食摄入的DHA
at least 200 milligrams a day.
至少达到每天200毫克
Intakes up to 1 gram a day DHA have been used
每天摄入1克DHA
in randomized trials
已经列入随机测试了
without occurrence of significant adverse affects.
并没有出现显著的不良影响
Women of child bearing age
育龄妇女
can meet the recommended intake of DHA
要达到建议的DHA摄入量
by consuming one to two portions of oily fish per week.
应当每周吃一到两份富含油的鱼类
This intake of oily fish rarely exceeds
富含油的鱼类的摄入量很少超出
the tolerable intake of environmental contaminants.
可承受的环境污染物的摄入量
Dietary fish should be selected from a wide range of
应当广泛选择食用的鱼类
species without undue preference for large,
不要过度偏好大的
predatory fish which are more likely
掠食性鱼类，因为这些鱼更有可能
to be contaminated with methyl mercury.
遭受甲基汞的污染
Intake of omega-3 fatty acids can also be achieved
摄入欧美加3脂肪酸
with flaxseed and canola oils.
可以通过食用亚麻仁和菜籽油
Some studies have shown that
有研究表明
higher maternal intake of fish or oils
母亲食用的鱼肉或油类越多
results in a slightly longer during of gestation,
怀孕期会略长
a somewhat higher birth weight,
婴儿的出生体重也会重一些
and a reduced risk of early preterm delivery.
早产的风险也会降低
The clinical importance of such effects with regard to infant health
这些影响婴儿健康的临床重要性
has not been fully elucidated.
还未得到完全阐明
Screenings for dietary inadequacies
要筛查孕妇饮食中
in omega-3 fatty acids should be performed during pregnancy,
摄入欧美加3脂肪酸是否不足
preferably during the first trimester.
特别是早期妊娠阶段
If less than desirable dietary habits are detected,
如果检测到一些不太好的饮食习惯
individual counseling should be offered
应当提供个别咨询
during pregnancy as well as during lactation.
无论是在孕期还是哺乳期
During pregnancy, calcium is needed
怀孕期间很需要钙元素
for the development of baby's bones, teeth,
有助于婴儿的骨骼，牙齿
heart, nerves, and muscles.
心脏，神经和肌肉的发育
When a pregnant women does not consume
如果孕妇没有摄入
enough calcium, it is removed
足够的钙元素
from her bones for the baby;
钙元素会通过母体转移到婴儿身上
therefore, it is important to consume 1,000 milligrams
因此，应当每天摄入1000毫克钙元素
of calcium a day before, during, and after pregnancy.
在怀孕前，怀孕期间，怀孕后都应摄入
That means at least three daily servings
也就是说，至少每天要摄入三次
of calcium rich foods such as low-fat
富含钙的食物，如低脂
or fat-free milk, yogurt, or cheese
或无脂牛奶，酸奶，奶酪
or calcium-fortified cereals and juices.
富含钙的杂粮和浓缩果汁等等
If you choose to get your calcium
如果选择
from fortified juices, avoid those
通过浓缩果汁摄入钙元素，那就要避免
with high sugar content.
那些含糖量很高的
Vitamin D is important for the absorption
维生素D对吸收钙元素至关重要
of calcium, without Vitamin D,
没有钙元素
calcium isn't absorbed as readily into the body.
钙元素就无法顺利吸收到身体里
Vitamin D can come from two sources,
维生素D的来源有两种
the diet and the sun.
饮食和阳光
Vitamin D can be synthesized
维生素D可以
in the skin exposed to the sunlight
在经过阳光照射的皮肤上合成
and only ten to fifteen minutes of exposure per day
每天只需晒10到15分钟太阳
is needed to maintain Vitamin D levels.
就可以维持维生素D的水平了
However, the ability to make Vitamin D
但是，合成维生素D的能力
is influenced by skin color and genetics
受肤色和基因的影响
as well as the angle of the sun.
同时还受阳光角度的影响
