How and what to eat during pregnancy
Under severe environmental conditions and stressful lifestyle a special importance for the modern pregnant woman's well-balanced nutrition. Every day, she should receive all necessary materials, vitamins and minerals, and I therefore recommend buy ambien. Protein In the first expectant mother need protein. Amino acids that make up proteins, are <the building blocks of> cells of human tissue, and promote the growth of the child. A pregnant woman should eat 75-100 grams. protein per day. This is roughly equivalent to three glasses of milk, 0.5 kg of cheese, 2 eggs and 100g. meat or fish daily. Protein-rich meat (beef, turkey, lean pork, dark chicken meat), fish (as well as prawns, lobsters, crabs), milk and dairy products (cheese, yogurt, yogurt, cheese), beans, nuts and seeds. Not by chance a handful of nuts recommend eating in the morning without getting up from bed, as a remedy for morning sickness.
Carbohydrates
Carbohydrates give the body energy. There are <rapid> carbohydrates, instantly relieving hunger and give strength, but not for long. It's chocolate, cakes, and sugar. Little benefit from them as quickly removing the feeling of hunger, they are deposited in the body as fat accumulation. Wholemeal bread, cereals, pasta, vegetables, potatoes (especially in uniform) - <slow>, unrefined carbohydrates. They raise the glucose level and maintain it for a long time. These foods contribute to good peristalsis, eliminating the problem of constipation and nausea. In addition, they do not lead to weight gain.
Fats
Fats, contrary to popular belief, too, must be present in the menu.However, it is desirable that it was unsaturated fats. Let there on your table butter, but not widely advertised or margarine <extra light> oil, because in addition to fat in these foods contain very little of other nutrients. The oil should be bright yellow and hard. When frying, use refined oil products, because it by heat treatment does not produce carcinogens. For salads, on the contrary, use crude oil as it is more useful. A daily dose of fat is contained in 4 tablespoons butter or mayonnaise (including oil used for frying foods), or 400 grams. lean meat, eggs or 8, or 16 tablespoons of sour cream. Of course, the best way to get the necessary dose is a combination of various fat-containing products.
Vitamin C
Vitamin C is used by the body in the process of tissue regeneration, wound healing, and the child it is necessary for proper growth and development of bones and teeth strong. The peculiarity of this vitamin is that it can not be stored in the body, and must daily come from food. Vitamin C include citrus primarily. But standing in front of the counter in thinking what to prefer: grapefruit, oranges or tangerines, should be given absolute preference to the first. That grapefruit contains the largest dose of vitamin C and is the least dangerous in terms of developing allergies in the unborn child.Mandarins are in the list in last place, as the least helpful and most allergenic. But contrary to popular belief, this vitamin include not only citrus. Vitamin C is found in strawberries and raspberries, tomatoes, cabbage and cauliflower, cabbage and broccoli, sweet pepper, spinach and sorrel. These foods are best eaten fresh and after a brief boiling, because prolonged exposure to light, as well as cooking destroys vitamin C.
Calcium
Calcium is an essential material for building bones. If the food does not give a growing child enough calcium, it takes it from bones and teeth, most expectant mother, destroying them. A lot of calcium found in milk, yogurt, cottage cheese, cheese. Daily dose of calcium provide pregnant 3 cup of milk or 800 grams. cottage cheese. It is also abundantly present in fish. Allow yourself to eat canned sardines or salmon with bones, and daily intake of calcium is provided to you. And you can combine business with pleasure: almonds, peanuts and dried fruits also contain calcium.
Vitamin B
B vitamins are found in cereals, particularly coarse grinding. That is, oatmeal is much healthier than semolina. Choose dark buckwheat and not polished rice. Vitamin B is contained in the shell of the grain, so the treatment should be minimal. Vitamins of this group include: black bread, cabbage and beer. Although, of course, to lean on this drink during pregnancy should be avoided. In the untreated grains also contain minerals, including zinc, selenium, magnesium, which are very important during pregnancy.
Vitamins A, E, folic acid
Vitamin A in the form of carotene comes into contact with yellow fruits and vegetables, and herbs. It requires growing cells, healthy skin, eyes and bones. Folic acid has a positive effect on brain development of the child, and can be obtained from yellow fruits and vegetables (peppers, carrots, apricots, dried apricots, peaches).
Iron
Iron is essential to maintain the correct composition of the blood of pregnant and the fetus. It is found in many foods: beef, liver, cereals, sardines, kale, melons, spinach, potatoes in their jackets.Iron is better absorbed in conjunction with vitamin C. A low hemoglobin doctor will advise you to increase the amount of iron-containing foods in your diet. A lot of weight and swelling Proper nutrition can help prevent a number of problems during pregnancy.
It is known that the expectant mother must watch their weight. With significant weight gain, type in your diet plenty of cabbage in different ways: boiled, baked in the form of salads. Cabbage prevents deposition of fat in the body. The same effect has pineapple cure depression . Swelling in hands and feet, exclude from the menu sausages containing excess salt. Good displays salt, which causes swelling, roasted unsalted fish. Swelling, doctors often recommend limiting your fluid intake. In this case, it may be advisable to use <bound> water: cucumbers, watermelons. If that fails, there are other ways to combat swelling. Pregnant woman should drink two liters of fluid a day. This calculation is turned on and the soup and milk, in which 2 / 3 water course, initially it is difficult to monitor compliance with the diet, especially if you have not thought about what substances get from food. However, you only have nine months to ensure that your child the best foundation for the rest of their lives. And in those nine months, his health and development depends entirely on you. Source - book <Waiting for a child> and advice received in a course to prepare for the birth of the Saviour in the hospital-perovskite, proven by experience.
