Nutrition of Pregnant Women's Nutrition Needs that Must be Met
Tuesday, May 28, 2019
Healthy-best.blogspot.com- The nutritional intake of pregnant women an important factor both for the fulfillment of the nutrition of pregnant women or for the growth and development of the fetus in the womb.
In fact, it can reduce the risk of chronic diseases in your children in the future. Now, check out the list of the nutritional intake of pregnant women to be met here.
Your body will experience many physical changes and hormones in pregnancy. In this case, the nutritional intake of pregnant women will affect the health of the mother and the fetus in the womb.
You have to meet the needs of balanced nutrition in pregnancy so that the baby was born healthy. Proper nutrition greatly helps grow the flowering fruit of your heart. Nutritional needs are not in terms of serving the meal, where you're "eating for two ".
But more than that, you need more nutrients, such as micronutrients and macronutrient, to support your health as well as the fetus. Micronutrients are the components of food that includes vitamins and minerals.
Whereas the principal macronutrients are nutrients that contain calories or energy such as carbohydrates, proteins, and fats.
List of a content of good nutrition for the fulfillment of the Nutrition of pregnant women.
The needs of every type of nutrition in pregnancy are certainly different from the needs of nutrition when not pregnant. During pregnancy, the need for an additional 300 calories especially in the second and third trimesters. The daily needs of pregnant women are as much calcium 1000-1200 milligrams, micrograms of folate as much as 600-800, and as many as 27 milligrams of iron.
The following lists the content of the nutrients needed in pregnancy:
• Protein.
Protein is useful to assist in the growth and development of cells or tissues, including brain cells in the fetus. Protein also helps the growth of the breast tissue of pregnant women and played an important role in increasing the supply of blood in the body.
Experts recommend a 75 to 100 grams of protein per day. As for the best source of protein for pregnant women include lean beef, fish, marine food, chicken meat, sheep meat, tofu, and legumes (beans, peas).
• Carbohydrates.
Carbohydrates are a source of calories that is important for pregnant women. The best source of carbohydrate foods that you can include consumption of rice, potatoes, cereals, pasta, vegetables, and fruit.
• Calcium.
Not only strengthens Your bones and teeth, but calcium is also useful for building bones and teeth of the fetus. In addition, calcium helps the body regulate fluid, nerve functions work and muscle contraction. Daily calcium needs about 1000 milligrams during pregnancy. The best source of calcium is on milk, cheese, yogurt, sardines or salmon, and spinach.
• Folate.
The content of nutrients known as the folic acid it was instrumental in reducing the risk of birth defects, including fetal neural tube defects that affect the brain and the spinal cord of a fetus.
Examples of other birth defects such as spina bifida and anencephaly. Needs folic acid daily in the pregnancy is 600 to 800 micrograms. As for the sources of folic acid can be found in green vegetables, nuts, eggs, beef liver, citrus fruits, strawberries, lemon, mango, and tomatoes.
• Iron.
Iron helps to increase blood volume and prevent anemia. The ideal daily intake in pregnancy is 27 milligrams. Source of iron can be obtained at radish, green vegetables such as spinach, lettuce, cabbage, grain, bread, cereals, and oatmeal. Iron content in beef and Boga Bahari is also good for the nutrition of pregnant women.
Vitamin needs of expectant mothers to be met
Intake of vitamins also became the nutritional needs of pregnant women that must be met. As for vitamins that are needed in times of pregnancy include:
• Vitamin A for healthy eyes and skin and bone growth. Sources of vitamin A include carrots, green vegetables, and tubers.
• Vitamin C for healthy teeth, gums, and bones, as well as helps the absorption of iron. Sources of vitamin C include citrus fruits, broccoli, tomatoes.
• Vitamin B6 for the formation of red blood cells, to the effectiveness of the benefits of protein, fat, and carbohydrates. Vitamin B6 can be obtained from cereals, whole grains such as wheat, bananas, and fruit.
• Vitamin B12 for the formation of red blood cells, maintaining the health of the nervous system. Sources of vitamin B12 are meat, fish, and milk.
• Vitamin D for healthy bones and teeth and helps the absorption of calcium. Sources of vitamin D include milk, cereals, and bread.
Your obstetrician will provide vitamin before pregnancy to be consumed each day, as well as a selection of healthy food menu should you consume.
So, consult this on Your midwife or obstetrician. Especially if you're a vegetarian, ask for suggestions related to menu foods and nutrients to meet the nutritional needs of pregnant women.
Not only the addition of menu foods, but pregnancy can also have an impact on the problem. To meet the needs of pregnant women's nutrition, you can do some simple steps:
• Daily breakfast. If it is difficult to eat well due to morning nausea or morning sickness is experienced, try eating whole wheat bread when waking up. Attach fruit, oatmeal, cereal, and low-fat milk or yogurt.
• Eat foods high in fiber and fluid intake, multiple plain glasses of water or fruit juice, and diligent exercising to prevent constipation.
• Apply a healthy eating pattern with cereal grain menu, vegetables, fruits, and nuts.
• Avoid spicy and fatty foods, especially if you suffer from a disease ulcer. Recommended eating small portions but often. As well as avoid lying down after a meal.
• Avoid consuming alcoholic beverages, caffeine, carbonated drinks, fish with high mercury content.
Do not hesitate to consult the fulfillment of the nutrition of pregnant women to the obstetrician to get the proper vitamins and minerals. The health of the expectant mother also supports the health of the fetus they contain.