- Power pregnant - from which is refuse, and what to look for
- From what is to refuse?
From what is to refuse?
It is better that all the food that uses the woman was the most fresh, if possible, without preservatives, artificial additives, dyes and without excessive sugar content. Also, it is necessary to give up coffee, cigarettes, spicy dishes. It is important to ensure food intake, caloric consumption which is proportional to the energy to avoid excessive weight gain. Normal pregnancy is considered to gain 8-10 kg.
In the first half of pregnancy, women should not diet too different from the usual rules, adopted for the person. During this period, the formation of the unborn child, so you need to follow to ensure that the body receives enough protein, fats and carbohydrates. Doctors consider it appropriate intake of 110 grams of protein, 75 grams of fat and 350 grams of carbohydrates in the total daily caloric in 2400-2700 kcal.
What should be paid attention to
In the second half of pregnancy is slightly increased need for nutrients, the body is now necessary to 120 g protein, 85 g fat, and 400 g carbohydrates. Particular attention should be paid to the protein food, because in this period the growth and development of the placenta, which the desired protein. The diet of pregnant women should include a sufficient amount of animal protein: milk, yogurt, cottage cheese, fish, meat, cheese (low-fat, and mild), eggs (no more than one day). From Fat 30% should be vegetable - oils containing unsaturated fatty acids (sunflower, olive), vitamin E. Among animal fats should be eaten in small quantities of butter highest grade.
In the nutrition of pregnant vitamins are very important: in this period the demand for them is increased up to two times. It helps the growth and development of the placenta, vitamin A
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(2, 5 g per day). Vitamin B1 (3 mg) and B2 (3 mg) help to keep the muscles toned, vitamin C strengthens the immune system
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. Vitamin D (500 mg) is important for bone child's deficiency leads to serious consequences in the form of incorrect formation of teeth and bones, the mother may be anemia. Vitamin PP (nicotinic acid) (15-20 mg) is also required in order to avoid fetal anomalies
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The second half of pregnancy and requires larger consumption of minerals, especially iron (15-20 mg). Anyone familiar irresistible craving some pregnant women to chalk, salt, indicating that the body lacks calcium. If the daily intake of calcium ordinary man - 800 mg, then pregnant, it increases up to 2000 mg. This need most fully able to make milk, and cheese curd. With table salt should be careful to comply with the daily rate of the period (up to 5 g) to prevent fluid retention.
Water should be consumed no more than should do an ordinary person - 2-2, 5 liters per day. Particular attention should be given vitamin vegetable and fruit juices and dried fruit compotes they avoid constipation.
How many times a day you can eat?
In the second half of pregnancy, nutritionists recommend to stick to 5-6 meals a day. The content of products per day may be as follows: 200 g of meat or fish, 150-200 grams of bread wheat (the same rye), 40 g of butter, 50 g of vegetable, 500 grams of milk, 200 g of yogurt, 200 g of cheese, 400 g of potato 100 g of cabbage, carrots 100 g, 200 g of Tomato, 1 egg, 50 g of cereals, 70 g pasta plus tea. It is believed that chewing the leaves of green tea relieves attacks toxicity.
The daily distribution of food can be described as follows: breakfast at 8:00 am, lunch at noon, lunch at 14. 00-15.00, dinner at 19.00. You can allow as a snack fruits and berries, juices and fruit drinks and biscuits. Before going to bed it is recommended to drink a cup of yogurt for the normalization of the digestive tract. The last meal should be no later than three hours before bedtime
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