Learn how to maintain a proper diet during pregnancy. folic acid, iron, calcium and vitamin C, among others, are essential in the diet of pregnant women, so they should be included daily. If the first three months of pregnancy, women do not eat a balanced way, affects the ability of the embryo to develop and survive, so same at the end of pregnancy may cause fetal growth retardation.
during pregnancy require extra calories a day and increased requirements for vitamins, minerals, proteins, carbohydrates and fats.
If she ingests 400 micrograms daily of folic acid or vitamin B complex (tablets) three months before conception reduced 50 and 70 percent the risk of neural tube defects in the baby (spina bifida ) and about 50 percent probability of a spontaneous abortion during the first quarter. In its natural state, folic acid found in green leafy vegetables (like kale, spinach, broccoli), lentils and oranges. However, this message has not been the expected response in women of childbearing age, according to the March of Dimes. From there you have folate added to flour used for pasta, rice and bread to reduce the incidence of neural tube defects. Choline intake (vitamin that is synthesized in the liver and plays an important role in the metabolism of fats), preconception, also reduces the incidence of birth defects after conception increases the memory centers in the developing fetal brain. Egg yolks, lean meats and wheat germ contain this vitamin.
In the first quarter, as well as acid and choline, calcium is extremely vital for their participation in the formation of bones and teeth of the baby. In the second quarter, should increase iron intake. Your intake should be accompanied by foods rich in vitamin C (which is in orange, tangerine, strawberry and passion fruit, among others), which favors nutrient absorption and also prevents high blood pressure. In the third quarter, the fish, fiber and zinc are important. The seafood is beneficial for the baby, including a decreased risk of asthma. Fish contains omega-3 fatty acids necessary for brain development and vision of the fetus. Should not miss the fat, which play a key role, since it encourages the development of the baby's central nervous system, says nutritionist Adriana Amaya. Vitamin D is also important. A recent study found that low amounts of this nutrient in pregnancy affects the levels of bone mineral density of the small in his early childhood, because the vitamin is vital for bone growth. If you are not in sufficient quantities there is no way to fix the calcium it is obtained through sunlight. "All these are essential nutrients and food as the pregnant woman has had throughout his life, will deposit required for pregnancy, "said Amaya. Eating to prevent heartburn during pregnancy there are changes to the gastrointestinal tract. As the reflux is common, due to the contraction of the esophageal sphincter, which allows food to travel from the stomach into the esophagus and vice versa, this so-called heartburn or quemones. To reduce the discomfort they cause, their food split into five or six meals a day, do not mix liquids with solids in the same meal, avoid lying down after eating and keep at bay the intake of flour, because it produces more reflux. Adequate nutrition for vegetarian mothers can continue their diet during pregnancy. However, is important to eat the nutrients required from other sources for optimal development of your baby, and that vegetarianism can lead to a deficiency of vitamin B12, amino acids, iron and calcium, mainly.
Dairy products and eggs are sources of protein, vitamins and minerals, but if you have chosen to exclude from your diet all animal products, be sure to get nutrients from foods such as legumes (beans) and nuts. Soy milk is a nutritious option.
Try to include in their diet increased whole grains, fruits and vegetables and foods rich in vitamin C, which promotes the absorption of iron. Check with your doctor the use of a prenatal supplement.
Plan your menu with the basic nutrients
- Meat-Reasons for not eating: vegetarian-Benefits: contains protein, B vitamins, iron, phosphorus and zinc .- What to avoid: raw meat, little cooked or bad
- Eggs-Reasons for not eating: allergy to albumin (white), vegetarian-Benefits: proteins, vitamins A, E and D and choline (found in the bud) - What to avoid: raw eggs to avoid the risk of salmonellosis (infection caused by bacteria Salmonella)
- Dairy-Reasons for not eating: lactose intolerance or milk protein, vegetarian - Benefits: calcium and vitamin D, which helps prevent osteoporosis-What to avoid: unpasteurized dairy products.
- Fish-Reasons for not eating: allergy to proteins - Benefits: omega 3 and 6, are vital for brain development and vision of the feto-What to avoid: Raw or undercooked fish-
Note: A heavily pregnant woman should not increase, on average, more than 13 kilos.
0 comments:
Post a Comment