What to eat during pregnancy?
There is no doubt that during pregnancy a woman should responsibly and reasonably build her diet. Even if earlier the future mother did not particularly delve into nutrition issues, then during pregnancy you should especially watch what you eat. It is from future mothers, among other questions, that one can often hear requests to his girlfriends, doctors, or other authoritative people, to tell them what they have during pregnancy. The body of a woman is designed so that the child growing in her womb is supplied with all the necessary substances obtained from the mother's body. Therefore, it will not be superfluous to take care of your nutrition and maintenance of vitality. Let's see what they eat during pregnancy.
Food for pregnant women
Over time, every pregnant woman begins to realize the benefits of "sensible food" when, during the meal period, you should eat some of the ingredients known to many "food circle". It looks like this:
- Ring 1: cereals (rice, bread, buckwheat); as a vegetable - potatoes; leguminous beans, peas.
- Ring 2: fruits and vegetables.
- Ring 3: Foods rich in proteins: eggs, cheese, meat, fish, soy products, milk.
- Ring 4: margarine and butter, vegetable oil.
Drink also need enough, consuming about 8-12 cups of water per day.
Now that you know what you need to eat during pregnancy, you should clarify that you need to lean more on products from the first and second rings, and smaller ones from the third and fourth.
Pregnant women should be careful with salt and sugar (these are “empty” calories, and after their absorption you will quickly feel like eating again and they will “fatten” a woman). Moreover, most types of sugar substitute cause an increase in pressure, which during this period of life is unlikely to be beneficial.
You should also avoid eating liver, fatty meat and fatty fish (like eel or mackerel): there is a likelihood of toxic and harmful substances in these products.
An insufficient amount of iron in a pregnant woman’s body can affect health and affect mood. Perceptible fatigue, sense of touchiness and irritability will be felt. Similar can be felt from a lack of calcium and a lack of vitamin C.Therefore, eating right, you can fairly raise the vitality.
During pregnancy, a woman needs to eat a little more than usual. For reference: a non-pregnant woman has 2100 kcal per day (8820 kJ), while a pregnant woman has 2400 kcal (10,000 kJ) and a breastfeeding mother has 2600 kcal (10900 kJ). Accordingly, this:
- the need for proteins is as follows: 46 g - 75-100 g - 66-70 g;
- daily dose of calcium: 800mg - 1200mg - 1200mg;
- iron intake: 17 mg - 18mg - 18mg;
- Vitamin C is needed: 45mg - 60mg - 80mg.
Minerals and Salts
These components containing calcium, sodium, potassium, iron, iodine and cobalt are also very important for normal pregnancy. For example, calcium is involved in the formation of a child's teeth and skeleton. A huge amount of this chemical element is necessary both during pregnancy and in the process of breastfeeding.
You can eat during pregnancy, milk and its derivatives (dairy products - cottage cheese, cheese), fish and meat, cocoa. All of these are useful trace element suppliers.
The lack of calcium in the body affects as insomnia, irritability and cramps. Eating bananas and receiving the “Auf Baw Kalk” means will help to get rid of them.
This component acts as a building material for new cells. This is an increase in the uterus, breasts, growth of the placenta and the baby itself. Protein - part of the enzymes. It is necessary in the formation of hormones, the construction of cells. When splitting, the protein produces heat. It is necessary to maintain the body's resistance to stress and various harmful factors (infections, toxins).
Entering the body with food, animal and vegetable proteins are broken down into amino acids, from which your own proteins are then formed. These components of animal origin (dairy products, meat, fish, eggs) have a more optimal combination of amino acids than vegetable proteins (some types of vegetables, grains, nuts, legumes).
But due to the fact that the body spends too much energy and time on the splitting and assimilation of animal proteins, and additional energy is spent on neutralizing and removing unnecessary decomposition products, it is better to limit the frequent consumption of meat for food.
If during pregnancy a woman loses carbohydrates, then proteins are used to produce energy by the body.On the other hand, too much carbohydrate content in the body contributes to the overweight of both the mother and the child, and significantly increases the risk of diathesis.
From this it follows that it is better to give preference to the potato “in uniform” than the fresh, but such unhealthy bun.
Nowadays, modern women almost fear the panic of even the word "fats". But the main thing during pregnancy is to control their intake. Like carbohydrates and proteins, the “fat” component is an important energy reserve for the body. It is the fats that influence the work of the central nervous system, the function of the endocrine glands, have a softening effect on the effects of changes in external temperature on the body.
The diet of a pregnant woman must necessarily consist of forty percent of fats derived from plant foods, which contains a significant supply of unsaturated fatty acids and vitamin E (most in sunflower and olive oil).
As animal fats, it is better to give preference to cream and melted butter. The daily dose should be no more than 85 g, because otherwise obesity can actually progress.
If you want to read more about not being pregnant, go to.
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