Features diet of pregnant women
diet expectant mother has the features that are dependent on the length of pregnancy.In the first trimester of the scheme and the composition of food are not much different from the usual, becauseincrease in body weight of the child is pretty slow.Therefore, simply to eat the required amount of vitamins and minerals.You also need to ensure that the food was freshly prepared, to avoid getting into the baby's body of toxins.
the 30th week, the baby begins to grow more rapidly, so the nutrients needed much more.So, if in the first half of pregnancy, the expectant mother should eat 4-5 times a day, getting 2500 calories, then later have to increase the number of meals to 6-7, bringing the energy value of 2,800 kca
Protein Protein - the main building material of body cells, so it is impossible to do without it.In the first half of pregnancy, doctors are advised to consume protein at the rate of 1 g per 1 kg of its weight.From about 17 weeks of this amount is expected to increase to 1.5 on the average, the diet of women in the position should contain about 70 grams of pure protein daily.
No less important is the qualitative composition of the protein.The ratio of vegetable and animal proteins must be in balance, asthe preponderance of one type will lead to the opposite result, for example, such as a change in the duration of pregnancy, a violation of the synthesis of proteins, are also possible negative effects, manifested in the birth process.The ideal ratio for a woman waiting for a child to be the same number of proteins of animal or vegetable origin.And half of the consumption of proteins of animal origin must be in its meat and fish, 40% - for dairy products and 1% - eggs.
Carbohydrates Carbohydrates - the main source of energy in the diet of the future mother.In the first half of pregnancy she requires 400 g, and the second - 300-350 g carbohydrates.Consumption less threatened permanent loss of strength, and their excess leads to the formation of a large fetus, which can threaten the birth injury.Reduce the amount of carbohydrates in the diet can be achieved by reducing the consumption of bread, pastry and sugar.
Very useful porridge, pasta, potatoes, pastries of all kinds of flour, than of wheat.All of these products will give a charge of vivacity for the whole day, they are well saturated, providing the body with energy for a long time.Also, do not forget about fruit - they are also rich in carbohydrates, especially bananas and grapes.But it is quite high in calories.
small amount of fat necessary for any organism, especially the fact, which is located inside the fruit.The lack of fat during pregnancy can lead to low weight of the fetus, disturbances in its development.A pregnant woman is equally necessary and animal and vegetable fats, because only in this case the metabolic processes in the body it will proceed normally, as well as development of the child.It should be borne in mind that fat is much better absorbed when consumed in their natural form.For example, the salads are best eaten with vegetable oil, a sandwich - with cream and soup - sour cream.The diet of a pregnant should be extremely high-quality fats - for animal fats is especially useful eat dairy products (cream, sour cream, butter), and for the plant - sunflower, corn and olive oil.
During pregnancy, a woman suffers from a lack of vitamins in your body, because inside it's a brand new life, full development which also requires nutrients and vitamins.
Vitamin A is needed for the development of the placenta, fat metabolism, enhance cell-mediated immunity.In addition, it helps to restore a woman's body after giving birth and the birth of a healthy full-term baby.This vitamin rich in fish oils, liver, pumpkin, carrots, spinach, cabbage, cheese, cottage cheese, milk, butter, egg yolk.
B vitamins, as a building material for the cells of the nervous system, help to normalize the emotional state of a pregnant woman.In addition, they reduce the likelihood of swelling, pain in the legs and fatigue.The lack of these vitamins leads to disruption of metabolism and oxygen metabolism in the blood, to a decrease in the rate of growth of the fetus.Replenish vitamins in foods such as liver, nuts, tomatoes, beans, cabbage, meat, fish, eggs, mushrooms, spinach.
Vitamin C will save the mother and the unborn baby from colds, because this element has antioxidant and antibacterial properties, making the body more resistant to infections.Particularly high demand for it at a late stage of pregnancy.This vitamin contains rose hips, citrus fruits, peppers, cabbage, onions, potatoes and currants.
Vitamin D is important in calcium metabolism, promotes normal growth and development of the child.Its reserves are replenished by ultraviolet radiation.In addition, it is contained in cod liver oil, herring, salmon, eggs, milk, butter, mushrooms and spinach.
Vitamin E is responsible for the successful course of pregnancy and the condition of the reproductive system.To keep things in order, the diet of pregnant women should include vegetable oils, corn, asparagus, tomatoes, lettuce, meat, eggs.
are no less important for the mother various minerals, asthey help the fetus grow and develop normally.The most important element is iron, which saves a pregnant woman from anemia.You must include in your diet the liver, beets, cherries, beans, apricots and lettuce.
Iodine normalizes the activity of the thyroid gland, helps prevent miscarriage in the early stages, forms the nervous system of the baby.Enrich stocks of iodine help seaweed and fish, iodized salt.
Calcium forms the skeletal system of mother and child.To maintain adequate levels of this substance in the body need to eat more dairy products, fish, cereals, spinach, sorrel.