{"id":15618,"date":"2026-01-27T16:42:43","date_gmt":"2026-01-27T15:42:43","guid":{"rendered":"https:\/\/leitelarsa.es\/?p=15618"},"modified":"2026-02-24T16:24:46","modified_gmt":"2026-02-24T15:24:46","slug":"quefir-no-embarazo-beneficios-e-como-integralo-na-dieta","status":"publish","type":"post","link":"https:\/\/leitelarsa.es\/gl\/sin-categorizar\/quefir-no-embarazo-beneficios-e-como-integralo-na-dieta","title":{"rendered":"Quefir no embarazo: beneficios e como integralo na dieta"},"content":{"rendered":"<p><span data-contrast=\"auto\">O embarazo \u00e9\u00a0unha\u00a0etapa\u00a0na\u00a0que aumentan\u00a0as\u00a0necesidades\u00a0nutricionais, especialmente\u00a0<\/span><b><span data-contrast=\"auto\">a\u00a0partires\u00a0do segundo trimestre<\/span><\/b><span data-contrast=\"auto\">. O\u00a0organismo\u00a0da nai\u00a0traballa\u00a0para\u00a0soster\u00a0a\u00a0s\u00faa\u00a0propia\u00a0sa\u00fade\u00a0e,\u00a0ao\u00a0mesmo tempo, o\u00a0desenvolvemento\u00a0do beb\u00e9. Por\u00a0iso, a elecci\u00f3n de alimentos densos en nutrientes,\u00a0doados\u00a0de consumir\u00a0e\u00a0seguros \u00e9 esencial. Un\u00a0destes\u00a0alimentos \u00e9 o\u00a0<\/span><b><span data-contrast=\"auto\">quefir<\/span><\/b><span data-contrast=\"auto\">, un l\u00e1cteo fermentado que destaca pola\u00a0s\u00faa\u00a0achega\u00a0de\u00a0<\/span><b><span data-contrast=\"auto\">prote\u00ednas<\/span><\/b><span data-contrast=\"auto\">,\u00a0<\/span><b><span data-contrast=\"auto\">calcio\u00a0<\/span><\/b><span data-contrast=\"auto\">e\u00a0pola\u00a0diversidade\u00a0de\u00a0<\/span><b><span data-contrast=\"auto\">microorganismos vivos<\/span><\/b><span data-contrast=\"auto\">\u00a0que cont\u00e9n.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h2>Por que aumentan as necesidades de nutrientes no embarazo<\/h2>\n<p><span data-contrast=\"auto\">Durante a xestaci\u00f3n, a demanda de enerx\u00eda e nutrientes \u00e9 maior que na etapa previa. O crecemento do feto, a formaci\u00f3n da placenta e o aumento do volume sangu\u00edneo explican estas necesidades extras.\u00a0\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">A\u00ednda que non \u00e9 certo que no embarazo haxa que \u201ccomer por dous\u201d, como se adoita dicir, si que\u00a0<\/span><b><span data-contrast=\"auto\">aumentan\u00a0as\u00a0necesidades de calor\u00edas e\u00a0certos\u00a0nutrientes<\/span><\/b><span data-contrast=\"auto\">\u00a0a partir do segundo trimestre: prote\u00ednas, ferro, iodo, calcio, vitaminas\u2026\u00a0Etc.\u00a0\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Para cubrir esta demanda aumentada, normalmente basta con ter unha alimentaci\u00f3n variada, equilibrada e priorizar alimentos con alta densidade nutricional. Entre eles, os l\u00e1cteos ocupan un lugar destacado pola s\u00faa achega de\u00a0<\/span><b><span data-contrast=\"auto\">prote\u00ednas de alto valor\u00a0biol\u00f3xico, calcio, vitaminas do grupo B e\u00a0outros\u00a0minerais\u00a0como o iodo\u00a0e\u00a0o f\u00f3sforo<\/span><\/b><span data-contrast=\"auto\">.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Os datos dispo\u00f1ibles mostran que m\u00e1is do 50% das embarazadas espa\u00f1olas non cumpren a inxesta recomendada de vitamina D, iodo, folatos, ferro, calcio e zinc. As cifras tam\u00e9n indican que s\u00f3\u00a0<\/span><b><span data-contrast=\"auto\">ao\u00a0redor do 50% das\u00a0xestantes\u00a0cumpre\u00a0a recomendaci\u00f3n de consumir 3 l\u00e1cteos\u00a0ao\u00a0d\u00eda,\u00a0<\/span><\/b><span data-contrast=\"auto\">a pesares\u00a0da\u00a0s\u00faa\u00a0importancia.<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h2>Cantos l\u00e1cteos necesita unha embarazada?<\/h2>\n<p><span data-contrast=\"auto\">As gu\u00edas espa\u00f1olas establecen que <\/span><b><span data-contrast=\"auto\">a\u00a0inxesta\u00a0recomendada de calcio no embarazo \u00e9 de 1000 mg\u00a0ao\u00a0d\u00eda<\/span><\/b><span data-contrast=\"auto\">. Se cada raci\u00f3n de l\u00e1cteo\u00a0achega\u00a0ao\u00a0redor de 300 mg de calcio,\u00a0neces\u00edtanse\u00a0<\/span><b><span data-contrast=\"auto\">3-4\u00a0raci\u00f3ns\u00a0diarias para alcanzar esta\u00a0cantidade<\/span><\/b><span data-contrast=\"auto\">.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3><span data-contrast=\"auto\">\u00a0<\/span>Exemplos\u00a0de\u00a0raci\u00f3ns:<\/h3>\n<ul>\n<li><span data-contrast=\"auto\">\u00a0200\u2013250 ml de\u00a0leite\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">\u00a0250 g de iogur ou quefir (equivalente a 2 unidades) <\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">\u00a085\u2013125 g de\u00a0queixo\u00a0fresco\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">\u00a040\u201360 g de\u00a0queixo\u00a0curado\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">Os l\u00e1cteos son\u00a0ademais\u00a0<\/span><b><span data-contrast=\"auto\">a principal\u00a0fonte\u00a0na\u00a0dieta de calcio\u00a0biodispo\u00f1ible<\/span><\/b><span data-contrast=\"auto\">, o que significa que se absorbe\u00a0e\u00a0utiliza eficazmente.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3>Beneficios do quefir<\/h3>\n<p><span data-contrast=\"auto\">O quefir destaca pola s\u00faa capacidade de\u00a0<\/span><b><span data-contrast=\"auto\">influ\u00edr\u00a0de forma positiva\u00a0na\u00a0microbiota intestinal<\/span><\/b><span data-contrast=\"auto\">,\u00a0favorecendo\u00a0o\u00a0crecemento\u00a0de bacterias beneficiosas e\u00a0axudando\u00a0a reducir\u00a0poboaci\u00f3ns\u00a0potencialmente proinflamatorias.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Grazas aos seus\u00a0<\/span><b><span data-contrast=\"auto\">compostos\u00a0bioactivos\u00a0e\u00a0microorganismos vivos<\/span><\/b><span data-contrast=\"auto\">, o\u00a0seu\u00a0consumo regular pode\u00a0contribu\u00edr\u00a0a\u00a0<\/span><b><span data-contrast=\"auto\">mellorar\u00a0alg\u00fans\u00a0s\u00edntomas\u00a0dixestivos<\/span><\/b><span data-contrast=\"auto\">\u00a0e a optimizar indicadores relacionados\u00a0co\u00a0benestar\u00a0intestinal.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Este efecto modulador sobre a microbiota converte ao quefir nun alimento con\u00a0<\/span><b><span data-contrast=\"auto\">potencial impacto\u00a0na\u00a0sa\u00fade\u00a0intestinal<\/span><\/b><span data-contrast=\"auto\">, especialmente cando forma parte\u00a0dunha\u00a0alimentaci\u00f3n variada\u00a0e\u00a0equilibrada.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">A microbiota materna ten un papel clave no benestar da nai durante o embarazo e constit\u00fae unha das principais fontes de microorganismos que colonizar\u00e1n ao beb\u00e9 desde antes do nacemento e nos primeiros d\u00edas de vida.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h2>Que\u00a0achega\u00a0o\u00a0quefir\u00a0no embarazo<\/h2>\n<p><span data-contrast=\"auto\">\u00a0O\u00a0quefir\u00a0\u00e9 un l\u00e1cteo fermentado\u00a0moi\u00a0parecido\u00a0ao\u00a0iogur,\u00a0a\u00ednda\u00a0que con\u00a0algunhas\u00a0diferenzas. \u00c9\u00a0fonte\u00a0de prote\u00ednas e de calcio e\u00a0achega\u00a0mill\u00f3ns\u00a0de\u00a0<\/span><b><span data-contrast=\"auto\">microorganismos vivos\u00a0<\/span><\/b><span data-contrast=\"auto\">que,\u00a0ao\u00a0fermentar parte da lactosa, fan que\u00a0poida\u00a0ser\u00a0mellor\u00a0tolerado que o\u00a0leite\u00a0para\u00a0algunhas\u00a0persoas\u00a0intolerantes \u00e1 lactosa.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3>Prote\u00edna de calidade para o crecemento do beb\u00e9\u00a0<span data-ccp-props=\"{}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">\u00a0A prote\u00edna \u00e9 esencial para a formaci\u00f3n de\u00a0tecidos\u00a0maternos e\u00a0fetais. As\u00a0recomendaci\u00f3ns\u00a0para os adultos son 0,83 g\/kg peso corporal\u00a0ao\u00a0d\u00eda. Durante o embarazo as necesidades aumentan\u00a0(9\u00a0g\/d\u00eda no\u00a0primeiro\u00a0trimestre e\u00a028 g\/d\u00eda no segundo), e o\u00a0quefir\u00a0ax\u00fadache\u00a0a\u00a0sumar prote\u00ednas completas de alta\u00a0calidade\u00a0\u00e1 dieta diaria.\u00a0\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">\u00a0O\u00a0noso\u00a0<\/span><a href=\"https:\/\/leitelarsa.es\/gl\/produtos\/iogures\/quefir\/quefir-natural-con-leite-de-pastoreo\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">Quefir\u00a0natural con\u00a0Leite\u00a0de Pastoreo<\/span><\/a><span data-contrast=\"auto\">\u00a0Larsa,\u00a0ach\u00e9gache\u00a0<\/span><b><span data-contrast=\"auto\">8,85 g de prote\u00ednas de alta\u00a0calidade\u00a0por raci\u00f3n<\/span><\/b><span data-contrast=\"auto\">\u00a0(2 unidades de 125 g).\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3>Calcio para os \u00f3sos da nai e do beb\u00e9<\/h3>\n<p><span data-contrast=\"auto\">O calcio \u00e9 un dos minerais cr\u00edticos na xestaci\u00f3n. O beb\u00e9 neces\u00edtao para formar o seu esqueleto, e se a nai non consome o suficiente, pode recorrer \u00e1s reservas \u00f3seas maternas. O noso\u00a0<\/span><a href=\"https:\/\/leitelarsa.es\/gl\/blog\/como-consumir-quefir-e-aproveitar-todas-as-suas-propiedades\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">Quefir\u00a0natural con\u00a0Leite\u00a0de Pastoreo Larsa<\/span><\/a><span data-contrast=\"auto\">,\u00a0ach\u00e9gache\u00a0<\/span><b><span data-contrast=\"auto\">300 mg de calcio\u00a0facilmente\u00a0absorbible por raci\u00f3n<\/span><\/b><span data-contrast=\"auto\">\u00a0(2 unidades de 125 g), para\u00a0axudarche\u00a0a alcanzar o 1000 mg recomendados de calcio.\u00a0\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Lembremos que\u00a0<\/span><b><span data-contrast=\"auto\">m\u00e1is\u00a0do 50% das embarazadas non\u00a0acada\u00a0os\u00a0niveis\u00a0adecuados de calcio\u00a0nesta\u00a0etapa<\/span><\/b><span data-contrast=\"auto\">, segundo os datos\u00a0recollidos\u00a0en\u00a0estudos\u00a0espa\u00f1ois.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h2>Seguridade\u00a0do\u00a0quefir\u00a0no embarazo<span data-ccp-props=\"{}\">\u00a0<\/span><\/h2>\n<p><span data-contrast=\"auto\">Unha das d\u00fabidas m\u00e1is frecuentes \u00e9 se \u00e9 seguro consumir quefir no embarazo. A clave est\u00e1 no tratamento t\u00e9rmico do leite e no tipo de fermentaci\u00f3n.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3>Pasteurizaci\u00f3n: o punto clave<span data-ccp-props=\"{}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">\u00a0Durante o embarazo deben consumirse\u00a0s\u00f3\u00a0<\/span><b><span data-contrast=\"auto\">l\u00e1cteos pasteurizados\u00a0ou\u00a0ultrapasteurizados\u00a0(UHT)<\/span><\/b><span data-contrast=\"auto\">,\u00a0xa\u00a0que a pasteurizaci\u00f3n elimina microorganismos que\u00a0poder\u00edan\u00a0supo\u00f1er\u00a0un risco.\u00a0\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">\u00a0O\u00a0noso\u00a0<\/span><a href=\"https:\/\/leitelarsa.es\/gl\/blog\/que-diferencia-o-quefir-do-iogur\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">Quefir\u00a0natural con\u00a0Leite\u00a0de Pastoreo Larsa<\/span><\/a><span data-contrast=\"auto\">\u00a0<\/span><b><span data-contrast=\"auto\">est\u00e1 elaborado con\u00a0leite\u00a0pasteurizado<\/span><\/b><span data-contrast=\"auto\">, o que o\u00a0converte\u00a0nun\u00a0produto\u00a0seguro para esta etapa.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">\u00a0A\u00ednda\u00a0que a gran\u00a0maior\u00eda\u00a0dos l\u00e1cteos\u00a0hoxe\u00a0en d\u00eda son pasteurizados,\u00a0<\/span><span data-contrast=\"auto\">lembra<\/span><b><span data-contrast=\"auto\">\u00a0consultar\u00a0sempre\u00a0a\u00a0listaxe\u00a0de ingredientes<\/span><\/b><span data-contrast=\"auto\">\u00a0<\/span><b><span data-contrast=\"auto\">en caso de\u00a0d\u00fabida<\/span><\/b><span data-contrast=\"auto\">.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3>O quefir cont\u00e9n alcol?<span data-ccp-props=\"{}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">Alg\u00fans quefires poden presentar trazas de alcol como subproducto do tipo de fermentaci\u00f3n que realizan os seus microorganismos.<\/span><\/p>\n<p><span data-contrast=\"auto\">Con todo, o noso Quefir natural con Leite de Pastoreo Larsa, elaborado con fermentos l\u00e1cticos e fermentos l\u00e1cticos quefir, <\/span><b><span data-contrast=\"auto\">non cont\u00e9n\u00a0alcol,\u00a0polo que \u00e9 completamente seguro\u00a0consumilo\u00a0se est\u00e1s embarazada<\/span><\/b><span data-contrast=\"auto\">.<\/span><\/p>\n<h2>Quefir natural con Leite de Pastoreo no embarazo<\/h2>\n<p><span data-contrast=\"auto\">O\u00a0noso\u00a0<\/span><a href=\"https:\/\/leitelarsa.es\/gl\/sin-categorizar\/o-quefir-ten-lactosa-explicamosche-todo-o-que-necesitas-saber\"><span data-contrast=\"none\">Quefir\u00a0natural con\u00a0Leite\u00a0de Pastoreo Larsa<\/span><\/a><span data-contrast=\"auto\">\u00a0\u00e9 o \u00fanico elaborado con\u00a0<\/span><b><span data-contrast=\"auto\">leite\u00a0de\u00a0Pastoreo certificado<\/span><\/b><span data-contrast=\"auto\">, procedente de vacas que pacen\u00a0en\u00a0liberdade.\u00a0Grazas\u00a0ao\u00a0Pastoreo,\u00a0obtemos\u00a0o\u00a0noso\u00a0delicioso\u00a0quefir,\u00a0cunha\u00a0textura e\u00a0autenticidade\u00a0que nos\u00a0fan \u00fanicos. O\u00a0quefir\u00a0\u00e9 un alimento\u00a0moi\u00a0vers\u00e1til que pode tomarse\u00a0s\u00f3, mesturado con\u00a0froita, con\u00a0avea, en salsas de carnes\u00a0e\u00a0pescados\u2026\u00a0Do mesmo\u00a0xeito\u00a0que o\u00a0iogur, as posibilidades son infinitas,\u00a0Larseiro\ud83d\ude09!<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><i><span data-contrast=\"none\">Bibliograf\u00eda<\/span><\/i><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Gao Y, Liu Y, Ma T,\u00a0Liang\u00a0Q,\u00a0Sun\u00a0J, Wu X,\u00a0Song\u00a0Y, Nie H, Huang J, Mu G.\u00a0Fermented<\/span><span data-contrast=\"none\">\u00a0dairy\u00a0products\u00a0as\u00a0precision\u00a0modulators\u00a0of\u00a0gut\u00a0microbiota and host\u00a0health:\u00a0mechanistic\u00a0insights,\u00a0clinical\u00a0evidence, and future\u00a0directions.\u00a0Foods. 2025;14(11):1946.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Agencia Espa\u00f1ola de Seguridad Alimentaria y Nutrici\u00f3n (AESAN) (2019).\u202f<\/span><i><span data-contrast=\"none\">Informe del Comit\u00e9 Cient\u00edfico de la Agencia Espa\u00f1ola de Seguridad Alimentaria y Nutrici\u00f3n (AESAN) sobre Ingestas Nutricionales de Referencia para la poblaci\u00f3n espa\u00f1ola<\/span><\/i><span data-contrast=\"none\">. Revista del Comit\u00e9 Cient\u00edfico de la AESAN<\/span><i><span data-contrast=\"none\">\u00a0<\/span><\/i><span data-contrast=\"none\">n<\/span><span data-contrast=\"none\">o<\/span><span data-contrast=\"none\">\u202f29.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>O embarazo \u00e9\u00a0unha\u00a0etapa\u00a0na\u00a0que aumentan\u00a0as\u00a0necesidades\u00a0nutricionais, especialmente\u00a0a\u00a0partires\u00a0do segundo trimestre. O\u00a0organismo\u00a0da nai\u00a0traballa\u00a0para\u00a0soster\u00a0a\u00a0s\u00faa\u00a0propia\u00a0sa\u00fade\u00a0e,\u00a0ao\u00a0mesmo tempo, o\u00a0desenvolvemento\u00a0do beb\u00e9. Por\u00a0iso, a elecci\u00f3n de alimentos densos en nutrientes,\u00a0doados\u00a0de consumir\u00a0e\u00a0seguros \u00e9 esencial. Un\u00a0destes\u00a0alimentos \u00e9 o\u00a0quefir, un l\u00e1cteo fermentado que destaca pola\u00a0s\u00faa\u00a0achega\u00a0de\u00a0prote\u00ednas,\u00a0calcio\u00a0e\u00a0pola\u00a0diversidade\u00a0de\u00a0microorganismos vivos\u00a0que cont\u00e9n.\u00a0\u00a0 Por que aumentan as necesidades de nutrientes no embarazo Durante a xestaci\u00f3n, a demanda de enerx\u00eda e nutrientes \u00e9 maior que&hellip; <a class=\"more-link\" href=\"https:\/\/leitelarsa.es\/gl\/sin-categorizar\/quefir-no-embarazo-beneficios-e-como-integralo-na-dieta\">Seguir lendo <span class=\"screen-reader-text\">Quefir no embarazo: beneficios e como integralo na dieta<\/span><\/a><\/p>\n","protected":false},"author":10,"featured_media":15622,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[268,1],"tags":[],"class_list":["post-15618","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-sin-categorizar","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Quefir no embarazo: beneficios e como integralo na dieta | Leche Larsa<\/title>\n<meta name=\"description\" content=\"Descubre os nutrientes que ten o quefir e o que achega no embarazo para o desenvolvemento da nai e do beb\u00e9\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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