We all know that vitamins and minerals are necessary not only for pregnant women, but for any person who wants to be healthy. In our case, we are talking about two people at once, one of whom still lives in the tummy. First and foremost, it is incredibly important that the nutrition of the mother is correct and balanced.
– To feel good, try to divide the food into 5-6 receptions.
– Meat products should be organic and not greasy, excellent include in the diet of seafood. They are rich not only with a high-grade protein, but also with omega-3 fatty acids.
– Eat easily (the fourth meal should be dietary: a dairy dish, some fruit, some black bread or vegetables for a couple)
– Between breakfast and lunch and during the afternoon snack you can have a light meal with fruit, low-fat sandwich, yoghurt. About buns and puff pastries, pizza, chips, sausage, sausages, fatty and fried foods is better to forget
– Do not forget about sour-milk products.
Yogurt, fermented baked milk, kefir is a source of calcium, which is vital for future mothers. If you do not get enough calcium along with the food, it will still come to the baby from your body’s internal stores, draining your bones and teeth. Nutritionists believe that the main task of expectant mothers is to provide the baby with all the necessary nutrients, not sacrificing their health. Calcium will help you keep your own bones strong while your baby’s bones are forming.
It should be taken into account that during pregnancy, even when observing the right diet, the need for some useful substances is significantly increased.
One of the most essential substances during pregnancy are folic acid and iron.
Folic acid – about its exceptional importance for the development of the embryo written volumes. This vitamin is involved in the synthesis of DNA and cell division, it is absolutely necessary for the development of the nervous system of the embryo (neural tube). If at the beginning of pregnancy the future mother had a strong lack of folic acid, this often led to malformations in the baby, including Down’s syndrome. Similarly, taking folic acid reduces the risk of spontaneous abortion in the early stages.
Since the rudiments of the nervous system are laid very early, in the period from 15 to 28 days after the onset of pregnancy, folic acid should ideally be taken before conception. The daily dose for pregnant women is 400 – 600 mcg. In food, even with the most balanced diet, there is no such amount of folic acid.
It should be remembered that green tea reduces the digestibility of folic acid, which means that this combination should be avoided. And everyone knows the good old “Biseptol” is an antagonist of folic acid, because of what is strictly contraindicated in pregnancy.
Iron – an immediate component of hemoglobin, which is part of the blood cells. During pregnancy in a future mother, the amount of blood increases by about a liter to provide both the placenta and the baby with the necessary nutrients. To form this blood, you need iron.
With a well-balanced diet at the rate of 2500 kcal per day per day, about 15 mg of iron enters the body, but this mineral has its own peculiarity: it absorbs not more than 10% of the dose taken. Therefore, at a daily rate of 3 mg for pregnant women, the total intake of iron into the body should be at least 30 mg, including what is contained in the food.
It is important to know about the effect of iron on the assimilation of other vitamins. So, vitamin C improves the digestibility of iron, so in many tablets they go together. On the other hand, zinc and copper compete with iron in the intestines for absorption, so taking them together is not worth it.
As a preventive measure in pregnancy, enough dose of 30 mg of iron per day. If we take into account also what is contained in the food, then the total will be sufficient. Large doses are used only for the treatment of anemia, after appropriate blood tests and consultation with a doctor.
Often there are questions about the benefits or harms of ginger during pregnancy. Its effect on the body is so wide that it can be used in a variety of conditions.
Ginger has a beneficial effect on the digestive, circulatory, nervous, respiratory, excretory, immune, reproductive systems of the body. It accelerates the metabolism, has analgesic, anti-inflammatory and antibacterial action.
Immunity of a woman with the onset of pregnancy weakens, and the body becomes a target for harmful bacteria and viruses. Increases the likelihood of a pregnant woman with a cold, flu. In this case, tea with ginger will be an additional means in the prevention of disease or in the fight against it.
In early terms, a woman may be bothered by toxicosis. Ginger will help to remove the usual symptoms of toxicosis of the first half of pregnancy – nausea, vomiting, excessive salivation, dizziness. This is due to the fact that it seems to dilute blood, thereby speeding up metabolic processes. In addition, ginger will increase the appetite of the pregnant woman and eliminate (if any) unpleasant conditions of the gastrointestinal tract (gas formation, diarrhea, a feeling of heaviness after eating).
Pregnancy affects the nervous system. Women can feel unreasonable anxiety, fear, be irritable and even aggressive, or whiny and apathetic. To stabilize the emotional state, improve the mood, a pregnant woman can use ginger.
Physical exercises are an important aspect throughout the entire pregnancy.
Physical culture helps to reduce toxemia, the duration of labor and the more favorable course of the postpartum period. This has a beneficial effect on the development of the fetus, as its blood supply improves. On the contrary, reduced physical activity contributes to the appearance of obesity, constipation and weakening of the muscular system. Such a woman is difficult to bear a child and even harder to give birth.
Mechanisms of action of physical exercises.
Nervous impulses that emanate from the muscles during movement, reflexively affect the internal organs, stimulating their activity. So, for example, if you do exercises for the hands, this can not but affect the work of the heart, lungs and gastrointestinal tract. In addition, during physical exertion, substances that also stimulate the activity of internal organs are secreted into the blood.