an introduction
There are few things that affect your child’s growth and composition more than diet. Repeated studies have shown that children are born healthier when their mothers eat proper nutrition during pregnancy. That is why you need to pay attention and attention to what you eat, and include everything that feeds you and your child , And good food does not mean doubling the amount of food, but doubles the quality required. We know today that it is not advisable to add pregnant women to their weight excessively, and may not be enough to do little; lest they fall in harm to safety and safety of the fetus. Proteins are the raw materials in the body that work on tissue formation and regeneration, sugars provide the necessary energy, In the formation of your child’s nervous system, there are also vitamins provided by vegetables, fruit, and various mineral substances, all of which meet the various dietary needs of your body and your child’s body.
Health Nutrition
The most important element in weight gain in women is poor nutrition, where the dietary habits of women from bad to worse, and very few of them are fed properly, and food problems and diseases are increasing, research has been conducted on women and pregnant women and mothers to feed incomplete , And does not contain the necessary nutrients, especially vitamins and minerals necessary for the human body, it has been found that this problem exists in different countries of the world, and growth and mortality in children in the United States is bad compared to many other countries (Denmark is a The world’s best rates of growth and low child mortality) to the extent that the nutrition system in America is the most bad in the world, it is much fat and sugars, and the Americans rely on fast food that does not contain the necessary nutrients; making obesity the biggest problem in this Country.
The quality of the food you eat is more important than the quantity. Eating a large amount of empty foods (sugars, fats, chocolate) causes a significant increase in weight whether you are pregnant or not. If your goal is to have a healthy child, You should eat healthy and healthy foods. Proper nutrition provides our body with the necessary nutrients: protein, carbohydrates, fats, vitamins, minerals, and water, and the need for these substances increases. During pregnancy, and feeding method Being pregnant is easier than you think, all you need is a little regulation of eating, and of course there is no magic food for pregnancy.
It is a necessary material for building and restoring fetal tissues, and protein becomes more necessary during pregnancy; because of the formation of new tissues. American foods contain a high amount of protein. In addition, protein is vital for proper growth and development in the fetus, but it is not the preferred source of energy. Eating large amounts of it makes you feel drowsy and lazy.
You need about 70-100 grams of protein a day in pregnancy, where protein is about one-quarter of the daily amount of food, and protein becomes more useful in food if combined with vegetables or pulses or other plant materials, and the protein additional sources such as meat, Chicken, fish, milk, eggs, cheese and beans.
If you are a vegetarian, you can get enough protein from the plant food and get a healthy baby. But be careful and make sure you eat enough protein. You should eat enough milk and eggs. If you do not take these substances (vegetarians) prefer to take protein from plants (vegetable protein), where you must eat sufficient amounts of calcium, and be sure to eat sufficient amounts of vitamin B and vitamin D and folic acid, It is difficult for you to apply this, so you have to follow a diet Strict and orderly during pregnancy.
Carbohydrates
Carbohydrates are the main food that can eliminate the feeling of hunger (not sugars, which should be diluted daily), and good carbohydrates are present in cereals, and vegetables and fruits do not contain Quantities are adequate, but beware of carbohydrates that may cause unwanted weight gain.
The carbohydrates in the fruit contain plant fibers that help keep the digestive system functioning normally, and the amount of carbohydrates must be half the daily intake of food. Remember that if you eat large amounts of carbohydrates, the excess amount is not used by the body to produce energy, but stored in the body in the form of fat, and this fact may apply more to sugars such as chocolate, sweets, and other sugary products.
Fats
It is an important source of energy in the body, it also helps to the safety of the body functions in general, and fat is an important source of some vitamins, vitamin A and vitamin D, divided into two vitamins: water-soluble vitamins, which need water for metabolism in the body , And fatty acids, which need fat to complete the metabolism in the body, so you should not refrain from eating fat fully during pregnancy, Fat-free food is not healthy food, you should eat 25% of your food in pregnancy, and Eating a large amount of fat is not good, as it causes a significant increase In weight, the fats consumed in food are used to produce energy only when your food is low in carbohydrates.
Try to avoid saturated fats in food, which are often made up of animals, which contain a large amount of cholesterol, try to eat unsaturated fats, and better to read the information bulletin affixed to the food product, preferably the use of vegetable oil and corn oil in the process of frying food, Use of these oils in the preparation of food mixes.
Vitamins and salts
The body can not absorb food properly if your food is free of vitamins or mineral salts, or its quantity is insufficient. The body is unable to absorb fats, proteins, or even starches, if the food is poor in vitamin B, Zinc helps digestion. If your body does not get the necessary nutrients from vitamins and minerals, you may put yourself and your baby in a potentially dangerous condition. You will also have weight problems in these cases. Here, look at the most important vitamins and minerals required by the human body, Then we see how the need for these needs increases Ad during pregnancy:
- Vitamin A: Prevents inflammation, prevents skin peeling, and activates bone growth, mainly found in carrots, milk, and butter.
- Vitamin B 1 : Thiamine, which is important to free the body from carbon dioxide during breathing, is found in whole grains (wheat, barley), walnuts, nuts and seeds.
- Vitamin B 2 : Called riboflavin, which is necessary for the growth process in general, and the most important sources: milk, eggs, meat.
- Vitamin B 3 : Called niacin, helps to prevent the occurrence of diseases, and helps to improve the mental and nervous, and improves mood, and the most important sources: milk, eggs, cheese and fish of all kinds.
- Vitamin C: The most important sources: sour fruits, vegetables, and contributes to the resistance of diseases caused by viruses such as cold, and contributes to the healing of wounds, strengthens the immune system in the human body, and helps to get rid of toxins.
- Vitamin D: Essential for calcium absorption and bone growth. Mainly found in tuna, eggs, butter, cheese, and processed in the skin when exposed to sunlight.
- Vitamin E is essential for the functioning of the autonomic nervous system, the circulatory system and the involuntary muscles. The involuntary muscles are those that work out of our will, such as the muscles of the digestive system and breathing muscles. The most important sources are wheat, vegetable oils and whole plant grains.
- Vitamin K: It is found in vegetables, milk, rice, bran, and liver, a necessary ingredient for blood clotting.