Pregnancy is one of the most difficult and difficult stages in which both the mother and the fetus understand the need for nutrients necessary for the developments that occur for each. Here lies the importance of consuming a varied diet that provides good health for both. This diversity should include all components of the food pyramid.
For a better health the mirror should choose this increase from the following groups:
The first group:
Starches
Proteins
Fiber
- Are essential because they are the primary source of energy.
- Pregnant women should eat with each meal a source of starches such as bread, rice, potatoes, pasta, corn or dates.
- It should reduce the consumption of fast-absorption sugars found in sweets, which are overweight for both mothers and children.
- Are essential for building cells and fetal organs.
- The pregnant mirror needs 4 servings daily and consumes one or more servings per meal.
Example:
- Two pieces of cheese at breakfast.
- 100 g meat / chicken / fish at food.
- A cup of yogurt at the time
- His eggs at dinner.
- The presence of fiber in eating relieves many of the problems and most importantly constipation that affects many pregnant women.
- It is enough to consume 2-3 servings of fruit, according to cooked vegetables or green salad, and to replace white bread with brown bread.
- It is noted that chickpeas, beans, mullet, and lentils are a fiber mine (very rich).
the second group:
Iron
Calcium
water
Folic acid
- Essential for the formation of red blood cells.
- Increases the need for iron in the period of pregnancy and lack of exposure to the health of the mirror to the danger, and makes them complain of persistent fatigue with the paleness and tightness of breath.
- Every pregnant mother should consume various types of meat at least once a day in addition to the additional iron doses prescribed by the doctor.
- Essential and essential for the formation of bones and teeth. During the nine months fetus needs about 30 g of normal growth.
- In the first 6 months of pregnancy, the mirror stabilizes the calcium in its bones to move in the last three months to the embryo to meet the growth of its structure.
- To maintain the health and bones of the mother, she must provide 4 servings of milk and milk products daily.
- In addition to the additional doses that can be prescribed by the doctor to the pregnant mother.
- Necessary during pregnancy:
- 1. To support kidney function in the disposal of maternal and child body deposits.
- 2. To prevent constipation problems.
- 3. To avoid urinary tract infections that increase in pregnancy due to pressure of the uterus on the ureter.
- 4. To moisturize the baby’s body and mother’s skin.
- 5. To maintain an adequate amount of fluid around the fetus.
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- The pregnant mirror needs 8-10 glasses of fluid per day.
- Water is ranked first in importance as liquid.
- We can use milk, juices, and flowers to get extra fluids.
- Avoid excessive tea (causes anemia)
- Avoid cinnamon and marmalade (may cause abortion or premature birth)
- One of the important vitamins that the mother needs every day.
- Plays a key role in cell proliferation during the rapid growth of the fetus.
- Need a mirror of 4.0, 5, 0 mg daily. Or 5 mg in special cases.
- In the case of non-consumption of the mother and fetus for several problems, the most important of which is anemia in the mirror and abnormalities in the spinal cord of the fetus, leading to physical or mental disability.
- I recommend consuming it since planning for pregnancy (before pregnancy) and during the first weeks (the first three months).
- Natural folic acid is found in lettuce, spinach, broccoli, fruit, legumes and white bread.
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Constipation:
- Take fluids before meals.
- Too many high fiber foods such as vegetables.
- Eat peaches, apricots and dried plums daily in the morning after being soaked in water.
- Specify specific hours to enter the bathroom (to stand out).
- Increased consumption of bran-rich foods such as bread and brown rice.
- Drink at least 8 liqueurs per day.
Nausea and vomiting:
They are often at the beginning of pregnancy and usually continue until the early fourth month.
Some tips to relieve nausea:
- I ate a piece of dry bread, the grub before getting up from the bed.
- Eat 4 to 5 small meals during the day instead of 3 large meals.
- Make yourself breakfast. The empty stomach increases the severity of the nausea.
- Eat carbohydrates such as rice or boiled potatoes because they help resist nausea.
- Nutrition during pregnancy
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- Avoid / reduce the consumption of spices and fats because they increase the feeling of nausea.
- The good ventilation of the home reduces unwanted odors at home and renews air.
- Cucumbers, carrots, celery, dry bread may help to get rid of the gums.
- If you can not keep what you eat for two days because of continuous vomiting visit your doctor, there is an effective treatment, .
Heartburn (heartburn – acidity):
Usually begins in the fourth month because pregnancy hormones delay the process of emptying the stomach and the passage of food in the intestine, leading to the payment of foods and acids produced by the stomach to the top towards the pharynx, leading to a sense of burning.
To avoid burning, follow these steps:
- Avoid coffee and chocolate tea as soft drinks increase the acidity.
- Do not drink plenty of fluids during meals and you should drink them.
- Do not lie down immediately after eating.
- Avoid late dinner and not lie down and sleep immediately.
- If symptoms persist, consult your doctor.
Note:
- Dear mother, avoid contaminated foods because they negatively affect you and your fetus, such as milk, unprocessed municipal cheese, meat and liver.
- Be sure to wash fruits and vegetables well with soap and water as well as avoid pets, especially cats and their waste.