Proper nutrition during pregnancy - It is an opportunity to give the baby in the womb the maximum amount of nutrients, and limit the risks that may be associated with the consumption of certain products.
Nutrition during pregnancy: reasonable restrictions
What risks are concerned, and what foods can provoke them? The first thing to take care of the removal of that risk, as food poisoning. It is a non-pregnant and quite unpleasant and debilitating phenomenon. And during pregnancy may be even more dangerous. That Is Whyproper nutrition during pregnancy should not be based on products that this may cause food poisoning. Moreover, these products must possibly be avoided. Products that are sold in finished form on the natural markets or urged to vendors peddling - is the first of what should be discarded, formingproper nutrition during pregnancy.
But there are also products that harm of which may seem less obvious, but that is also not recommended for pregnant women to use. We are talking about smoked products, canned food, shop baking. Furthermore,nutrition during pregnancy should not be directed to the use of gourmet dishes with lots of hot spices. It is clear that the expectant mother can get pleasure from such dishes, and the future baby with her will be pleased, but spicy dishes are heavy for the body, and the body during pregnancy can not be overloaded in any case.
In general, the products that form the basisproper nutrition during pregnancyMust be fresh, the most environmentally friendly, and have passed rigorous heat treatment before serving.
Nutrition during pregnancy: the necessary products
In addition to vitamins and minerals that should be in sufficient quantity ingested motherproper nutrition during pregnancy should include plenty of foods rich in proteins (not less than 100 grams per day for the first twenty weeks of pregnancy, and not less than 120 grams - all the remaining time of pregnancy). Preference is given to proteins of animal origin, which should be at least half of the total number of proteins. These proteins are rich in fish, eggs, dairy products, milk, and, of course, lean meat, which is recommended to eat per day at least 100-120 grams.
But the consumption of carbohydrate-containing foods, such as sweets, pastries, white bread, pasta, and even sugar, on the contrary should be limited. It is better to use as a source of carbohydrate vegetables, fruits, berries, which are rich in vegetable fiber.
Often modern expectant mothers are knowledgeable in what vitamins are sold in pharmacies, you need to drink during pregnancy, but it does not always pay sufficient attention to foods that contain vitamins and thus provideproper nutrition during pregnancy. We are talking about vitamin E, which has beneficial effects on fetal development and is contained in foods such as eggs, liver, nuts, legumes, cereals. For full assimilation of vitamin E to use the products in which it is contained, together with foods rich in fats, such as vegetable oil. This feature is the use of vitamin E is associated with the fact that he is fat-soluble.
Good immunity is very important for the mother, and to ensure its presence throughout the pregnancy will also help proper nutrition. Products supporting the immune system, are those that are rich in vitamin C. This buckthorn, citrus, rose, black currant, green onions. By the way, green onions is also a source of folic acid, which is about the benefits to the body of pregnant women today are aware, perhaps, all expectant mothers.
Furthermore,proper nutrition during pregnancy should be formed taking into account the fact that other vitamins, such as vitamin A, vitamin D, are no less important for the health of the mother and the full development of her unborn child.
Trace elements and minerals needed expectant mother, of course, can also be found in the pharmacy. But foods rich in calcium, iron, magnesium, potassium, sodium and phosphorus, it is still indispensable. It is they who provide the bulk of the body the necessary minerals and trace elements. Want to leadnutrition during pregnancy in accordance with the norms of consumption of vitamins and minerals? Then eat sufficient amounts of dairy products, vegetables, cheese and nuts, fish, legumes, and meat.
And do not forget about the liquid, which during the day should be ingested at least 2 liters (including 1 liter of pure). However, in the last stages of pregnancy fluid intake in its pure form is sometimes shortened due to the occurrence of edema. Quality fluid intake - it is also an important aspect. Give up soda and a large amount of coffee in favor of natural juices, weak tea, milk, fruit compotes, non-carbonated mineral water or clean.
During pregnancy, it is important to pay attention not only to consume foods, but also on the frequency of meals. However, the body itself will tell you that with the increase in the duration of pregnancy is necessary to reduce the intake of food at a time, but increase the frequency of meals to five, six and even seven times a day.
Inna Dmitrieva
Women's magazine JustLady