Important Nutritions for Pregnant Women
Many changes will occur and experienced, both physically and emotionally when a woman is pregnant.
You should always consider the schedule and type of food you consume, because the growth and development of the fetus depends on mom's nutritional food.
Some nutrients have a vital role in fetal growth. During pregnancy, the energy metabolism increased due to changes in your body system and fetal development. Therefore, the need for energy and nutrients should be increased. How we can add the nutrients? Not only constantly increasing the amount of food we consume, but also consider all the things you consume.
During the second and third trismester pregnancy requires 300 calories per day. Although this increase is not used in the first trismester does not mean the balance of nutrition is not important. These additional calories needed for your body weight increases (a total of 12 to 16 kg during pregnancy).
It is very necessary to produce a good baby weight at birth. It's better that in the first trismester, the increase the weight of only 0, 5 kg of each month. Meanwhile, in the second trismester, the increase can be about 0, 5 kg each week. And in the last trismester (month 9), only 0, 5 to 1 kg allowed. You may get the calories by eating nuts, fruits, cereals, brown rice, vegetables, potatoes.
Protein is needed to build, repair, and replace the body's tissues. Pregnant women need extra nutrients for optimal fetal growth. You may get proteins by eating tofu, meat, poultry like chicken, duck, or turkey, fish, milk, and eggs.
Important Nutrition for Pregnant Women
Research shows that the fetus requires 13 mg of calcium from Mom's blood. Calcium is very important for fetal bone growth and teeth. If the fetal lack of calcium, then he will take it from the bones. As a result you may experience bone softening (osteomalacia) later. You can get calcium by consuming dairy products, tofu, broccoli, beans.
Iron deficiency will restrict the fetal growth and development. Iron deficiency may increase the risk of disability (mortality) you and the fetus. Because the iron is difficult to get from eating habit, so you may need to consume some supplements sometime. You may get the iron by consuming spinach, red meat, liver, fish, chicken, duck, turkey, shellfish, eggs, soy.
Folic acid (vitamin B)
Folic acid which is consumed since the time of conception and early pregnancy can prevent birth defects in the brain and spine. Research shows the risk of spinal abnormalities (spina bifida) and brain abnormalities (anensefali) decreased to 50%. It is recommended to obtain 400 mg of folic acid per day. You may get the folic acid by consume spinach and orange juice, oatmeal, broccoli, stoberi, and whole wheat bread.
Fluid is required to increase blood volume and oligohydramnios or fetal membranes. Drink at least 6 to 8 glasses each day. Reducing fluid intake will not reduce the swelling that you had experienced. However, can cause damage to the kidneys. The best fluid is mineral water, in addition you can also consume soup, juice, and tea.
Salt can help regulate the water in the blood. The body's need a little salt, about 2000 to 8000 mg per day. Some mothers who are exposed to high blood pressure or preeclampsia don't need to consume extra salt.
Vitamin A: Helps growth of skin, bones and teeth. It is important for normal visual function.
Vitamin C: Helps the formation of fetal tissue. Important in the metabolism process.
Vitamin D: basic materials of bone and teeth formation.
Calcium: Building bones and teeth.
Iron: Helps the formation of red blood cells.
Folic Acid: Preventing congenital defect in the spine.
Do not forget to avoid cigarettes, alcohol and caffeine consumption.
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