Very happy when the doctor announced that is life in her womb. In preparation for the baby’s presence is necessary for the mother, of course, with the help of her husband to get everything ready. Including preparation for the needs of the nutritional needs of maternal health and fetal development.
A pregnant woman has special nutritional needs. Some of the nutritional needs of pregnant women can be met through a balanced and healthy diet. In addition to healthy eating habits, vitamins needed during pregnancy. Ideally, three months before pregnancy. This can help get nutrients. However, sometimes they need additional food, supplemented as needed. Here are some healthy foods for pregnant women:
Provide enough energy (calories) for the health needs of your body and your baby’s growth
Providing all the needs of mothers and babies (including proteins, fats, vitamins, minerals)
Able to avoid adverse effects to the baby
Supports the body’s metabolism of the mother in maintaining healthy weight, blood sugar and blood pressure.
A woman during pregnancy have a higher energy consumption. Energy was used for fetal growth, the formation of the placenta, blood vessels, and the new network. In addition, the extra calories you need for energy for metabolic processes of new tissue. But not with the accumulation of this requirement does not necessarily mean calories you eat too much. Your body needs about 80 000 extra calories during pregnancy. Of this amount, which means that every day needs about 300 extra calories for pregnant women. It is very difficult to know how many calories you eat each day. For the short term, use your appetite as a guide to caloric needs. Monitorlah to help your body to judge whether the number of calories you consume the right foods. Maybe you have the help of a doctor or a nutritionist to help you, the caloric needs during pregnancy.
You need more protein during pregnancy than at other times in his life. This is because the protein for tissue growth in the fetus is required. Pregnant women need about 75 grams of protein per day, 25 grams more than the others. Add protein to your diet is an effective way to add calories and protein conference. Animal products like meat, fish, eggs, milk, cheese and seafood is a source of protein. Moreover, even plant proteins such as nuts, seeds, tempeh, tofu and other Oncom be won.
Folic acid is a B vitamin that plays an important role in embryonic development. Folic acid helps prevent neural tube defects as well, that defects in the brain and spine. Folic acid deficiency may also reduce the age pregnancy (premature) babies with low birth weight (newborn low birth weight / low birth weight), and absent fetal growth. In fact, folic acid is necessary, particularly before pregnancy and during early pregnancy. However, pregnant women should continue taking folic acid. 600 mg of folic acid are recommended for pregnant women. Folic acid can be achieved by folic acid supplementation. Green vegetables (like spinach, asparagus), orange juice, beans, nuts and whole grain bread is a natural source that contains folic acid.
Hemoglobin Iron is needed to produce the protein in red blood cells carry oxygen, the role of body tissues. During pregnancy increases the blood supply to accommodate volume changes in the body of the mother and baby’s blood. This means that the demand for iron for about two times. If the application does not comply in iron, pregnant women are easily fatigued and prone to infections. The risk of a child is old enough and babies with low birth weight were also higher. Requirement of iron for pregnant women is about 27 mg per day. Apart from iron supplements can, of course, red meat, fish, poultry, fortified breakfast cereals will of iron and grains.
Several studies have reported that pregnant women, low levels of zinc in the food czar had risk of preterm labor and birth, birth weight. During clinical trials are not the zinc supplements are substances that greater clarity about the benefits of zinc consumed in large quantities. However, zinc materials consumed in sufficient quantities, a step of forecasting can be done. The substance of zinc can, of course, red meat, whole grains, beans, pulses are found, and some breakfast cereals have been fortified. In general, women do not need supplements. But do not take supplements (approximately 25 mg of zinc daily substance) when in an unhealthy state.
of calcium from mother to fetus catch about 25-30 mg per day. At best, when the third trimester of pregnancy. Pregnant women and babies need calcium for strong bones and teeth. In addition, calcium is also used to help blood vessels contracted and expanded. Calcium is also needed for nerve signaling, muscle contraction and hormone secretion. If not enough calcium from food, baby needs calcium for the bones of the mother to complete. pregnant calcium requirement is about 1000 mg per day. Calcium from food sources are dairy products like milk, cheese, yogurt. Fish is also a good source of calcium.
Vitamin C is necessary fetus depends on the food intake of the mother. Vitamin C is an antioxidant that protects tissues from damage and collagen necessary to shape and deliver chemical signals in the brain. Pregnant women are asked to consume daily 85 mg of vitamin C per day. You can vitamin C from foods such as tomatoes, oranges, strawberries, guava and broccoli. Foods rich in vitamin C helps the absorption of iron in the body.
Vitamin A plays an important role in bodily functions, including functional vision, immunity and growth and embryonic development. Vitamin A deficiency can lead to premature birth and low birth weight. Vitamin A from fruits and vegetables, green or yellow, to find butter, milk, egg yolks, and others.
A pregnant woman brought many changes to their daily lives. One important change is the change in eating habits. Here are some tips on nutrition for pregnant women:
Eat more of the amount the bottom of the food pyramid. Then add the vegetables and protein, fruits, dairy products and fatty foods past. With the concepts of moor below is larger, the need for each day they must comply.
Varied menu in foods is very important. This get the vitamins and minerals you need the food you eat. The menu changes also help prevent boredom.
Always carry water. Drinking water in sufficient quantities can help a healthy pregnancy. With enough water, healthier skin mothers (elastic) and reducing common pregnancy symptoms like constipation, bloating, and so on. Drink eight glasses of water a day enough. Other beverages, coffee should not be regarded as eight glasses of water calculations.
Eating small, if you have problems with nausea or vomiting or reduce the space in your stomach during pregnancy. Food consumption in small quantities (often) can help regulate blood sugar levels in the blood that you feel in performing everyday activities to make comfortable.
Always remember that weight gain during pregnancy is an important part of pregnancy. Avoid diet or abstinence from food without consulting your health care professional. Eating well in pregnancy can make the weight and get the nutrients needed during pregnancy.
Vitamins and supplements are no substitute for eating during pregnancy. Supplements and Vitamins to help, required for the needs of pregnant women. One can only consume a large amount of vitamins, but some vitamins (like vitamin A) can cause large amounts disabilities. Be sure to notify your vitamin supplements to physicians.
To have in mind is that food consumption during pregnancy for two (mother and son) does not mean that the number of meals that are not controlled. What matters is the content of food in sufficient quantity. I hope your pregnancy without problems.
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Tags: health, nutritional needs, vitamins
