Unbalanced nutrition with a shortage of nutrients in the diet makes such a significant impact on the state of health of the unborn child that it can be comparable to the influence of genetic factors. And in our day, the lack of one or more vitamins, minerals, trace elements and other essential nutrients in the diet of pregnant women is very common. To see this, let's look at the statistics. Conducting pregnancy in a healthy woman - the topic of the article.
Lacks? So add!
A study of the nutrition of expectant mothers, conducted in St. Petersburg, showed that only 6 (!) Out of 100 surveyed can talk about sufficiency in the diet of essential nutrients (nutrients). And many women have identified a shortage of several of them. Most often lacks iron, iodine, calcium, zinc, chromium. Among the vitamins the deficiency of folic acid, biotin, vitamins B .. B .. AD and also alfalinolenic acid, which is a part of vitamin F, prevailed. It is interesting that the deficiency of such important nutrients was revealed by chance, in a mass examination of pregnant women. It turned out that they do not feel their lack! So is it worth to attach importance to this, since there is no immediate threat to a woman's health? Certainly. After all, with such a hidden deficit, the baby suffers. Violations of the rules of a healthy balanced diet can create a threat of premature birth. the birth of light children. Deficiency of certain nutrients in the body of a future mother in the future can affect the health of her child in the first year of life. Moreover, in recent years it has been proved that the quality and quantity of her breast milk depends on the nature of the nutrition of the pregnant woman. Yes there is milk! Proper nutrition of the future mother serves as a protection for the child throughout his life. What are the steps to be taken on the way to optimal nutrition during pregnancy?
Noli nocere!
In Latin, this means "DO NOT RETURN!" This is the most ancient principle of medicine, fair at all times. "The future mother will have to give up food products of industrial production that save time on cooking, and also have huge storage periods. without food additives such as preservatives, dyes, flavors, flavor enhancers, thickeners, emulsifiers.For the future mother, they are all inadmissible.We should not forget that many ready-to-eat foods Genetically modified components are mandatory, and mandatory labeling is not always followed, although there is no definite evidence of the toxicity of transgenic products for humans, babies, pregnant and lactating women are better off avoiding them.The ready-to-eat food products of industrial production are also undesirable because they impoverish the food ration pregnant woman, depriving him of the necessary nutrients.Some pair of sausages instead of natural meat - and the body lacks iron, phosphorus, vitamin B12, niacin and biotin, d but also a high-grade meat protein. But it will get a lot of fat low quality plus a lot of calories.
Under the cover of green leaves
Special attention should be given to food sources of vitamin B9, folic acid. Its name speaks for itself: "folium" in Latin means "leaf". Folic acid is found in green leaves of asparagus, spinach, as well as in fruits of avocado, carrots, melon cantaloupe, apricots, pumpkin, beetroot. Somewhat less folic acid in the egg yolk and beans. Bread - whole grains and dark rye flour, as well as special pasta and noodles from wholemeal flour do not have a high content of folic acid, but are considered to be an important source of it. Paradox? Not at all! The season of leafy vegetables is too short, and whole wheat bread and products from wholemeal flour can be eat every day, regardless of the season. Enriching their diet with vitamin B, the expectant mother significantly reduces the risk of spinal cord defects in her baby and takes care of the proper formation (at one time) of his psyche and intellect. And the mother of this vitamin will be of good service, because it has the ability to reduce pain sensitivity, which is important during childbirth. "Green protection" will not leave you and after childbirth, it will improve the allocation of milk.
Delicious sources of folic acid
Carrot salad with garlic and nuts
Take:
♦ 2-3 medium carrots
♦ clove of garlic
♦ 3 table. spoons of walnut kernels
♦ 2 table. spoons of sour cream or mayonnaise
♦ Salt
Preparation:
Scrub the carrots on a large grater, add chopped nuts, season with sour cream, which is mixed with mashed garlic, salt to taste. Such a salad will give you folic acid and beta-carotene, vitamin B and valuable copper, fatty complex of omega-6 and phytoncides. To this dish you can add arugula - a valuable source of folic acid, vitamin C and beneficial microelements. Flesh avocado, slightly flavored with salt and pepper (you can add grated garlic), it is useful and tasty spread on bread.
Delicious sources of vitamin B6
Haddock in Spanish
Take:
♦ 1kg of haddock (carcass)
♦ 1-2 cups of milk
♦ 1 kg of potatoes
♦ 4 eggs
♦ 4 onions
♦ 200 g of olive oil
♦ 1 table. a spoonful of butter
♦ 10 green olives
♦ 1 table. a spoonful of chopped parsley
♦ a pinch of salt and pepper
Preparation:
Haddock cut into large slices across, pour hot water and leave for 15 minutes. Then cut into slices, pour hot milk and leave for an hour. Heat the oven to 240 ° C. Fry the onion with olive oil, lay the haddock and the boiled, peeled and sliced potatoes in layers on top (layer each with a little salt, and pour over the top with milk from the fish and melted butter). Bake in the oven for 20 minutes. Decorate cod with bits of olives, parsley, egg slices. In this dish, in addition to vitamin B6 contains calcium, valuable proteins, as well as vitamin B, and vitamin C.
Pyridoxine from ailments
By the 8th week of pregnancy, vitamin B6 (pyridoxine) is becoming relevant. You are bored with nausea in the morning, night cramps calf muscles, nervos. Vegetables by season are the best source of vitamins. It is also valuable for a baby, because it promotes the development of its central nervous system. Have you already included whole wheat bread and cabbage in your diet? Excellent! In these products there is a lot of not only folic acid, but also pyridoxine. Its richest source is meat, some varieties of fish, especially chum and haddock, bran, wheat ovary, unpolished rice, oats, beans, buckwheat groats and walnuts.
Magnesium for Strength of Bones
Since the 11th week of pregnancy, when the baby's bones grow more and more intensively, magnesium becomes especially important. This element serves as an important building material for the growth of bone tissue. Recent data from scientists have shown that the growth, weight and size of a newborn's head depends on how much magnesium consumes mom during this period. Magnesium is very important for muscles, including the muscles of the uterus. Magnesium is rich in whole grains and whole grain bread, figs, almonds, seeds, watermelons, dark green vegetables and bananas.
Enrich the diet with iron sources
From the 22nd week of pregnancy, the need for an organism of the future mother and baby in the gland necessary for hematopoiesis increases. Its rich source is meat, especially red, and eggs. And also beans, dark green vegetables, whole wheat bread, soy cheese tofu, dried fruits. Do not drink immediately after eating tea and coffee (the tannins contained in them significantly reduce the level of absorption of iron).
Omega-3 for the brain and vision
The special fatty complex omega-3, contained in fish dishes, is important for the future baby, since it largely determines the development of his brain and vision.
Dish for the second trimester
Meatballs in Italian (in microwave oven)
Take:
♦ 250 g ground beef
♦ 1 egg
♦ 50 g of dried white bread crumbs
♦ 50 g of cheese
♦ 1 clove of garlic
♦ 1 teaspoonful. spoon of dried parsley
♦ 1 teaspoonful. spoon seasoning "Vegeta"
♦ 240 g of peeled tomatoes
♦ salt and pepper
Preparation:
Mix everything except tomatoes and half grated cheese. Roll 12 meatballs from the received weight and put in a round dish for 3-4 minutes in a microwave oven. Bring it almost to the ready, turning over during cooking. Top - sliced tomatoes and cheese. Bake for 5 minutes.
Fractional meals in the third trimester
To reduce heartburn, eat in small portions and avoid sharp and fatty foods, as well as fizzy drinks and jelly. For some women heartburn is eased by heartburn, a soft-boiled egg or a spoonful of steam omelet. You can try to take alkaline mineral water without gas: open the bottle with water 2 days before consumption, and before taking a little warm up. Always bring food for snacks. So you can maintain a balanced diet without overloading the stomach.
Pita with Pasta "Exotica"
Take:
♦ 1 avocado
♦ 2 table. spoons of lemon juice
♦ 50 g of low-fat cheddar cheese
♦ Salt
♦ Ground black pepper
Preparation:
Cut the avocado in half, remove the pulp with a spoon, mash it with lemon juice, add grated cheese, season to taste, mix. Fill the pasta with pita. It will be a convenient "bread pocket." This dish contains calcium, vitamins of S. V. Avocado fatty acids make calcium entering the body more accessible to cells.
Fiber for the intestine
In order not to bother the constipation, we will include in the food ration the products containing fiber, whole-grain bread and other whole-grain products, as well as bran.
Beetroot with nuts
Take:
♦ 2 beets
♦ 1 pickled cucumber
♦ 50 g of walnut kernels
♦ clove of garlic
♦ 2 table. spoons of unrefined sunflower oil
Preparation:
On a large grater, grate the boiled beet and the pickled cucumber. Add crushed nuts, ground garlic and butter. Mix everything. In addition to cellulose, which contains a lot of pectin, the dish contains folic acid, potassium, a complex of useful fatty acids omega-6, vitamin E. copper.
Delicious sources of magnesium
Fruit dessert
Take:
♦ 1 banana
♦ 2/3 cups of yoghurt with cereal filling
♦ 2 table. spoons of fried almonds
♦ 4 large berries of strawberries (can be frozen)
♦ 1/2 cleaned apple
Preparation:
Banana, apple, strawberries cut into slices, leaving 1 strawberries for decoration. Fill the dessert with yogurt, decorate with strawberry slices, sprinkle with crushed almonds. In addition to magnesium, the cocktail contains calcium, fiber, iron, beta-carotene, vitamin B2 and serotonin, which is figuratively called the hormone of joy.
Five rules of the second trimester
Usual ailments tend to stop, and appetite rises. Your body itself during this period takes care of itself and begins to more fully absorb nutrients. But the principles of the diversity of nutrition and the regularity of food intake should still be observed. Here are some rules.
No! Refined products
As in the first trimester, white bread from the highest grade flour is preferred bread with seeds, bran, rye, whole-grain. Instead of baking and sweets, buy halva tea, fruit jujube (source of pectin) or muesli with cereal, nut and fruit inclusions.
Road to sources of vitamin D
The organism of the future baby already needs this vitamin. It is found in fish (especially in sardines, herring, salmon and tuna), in egg yolk, in natural whole milk and dairy products.
More calcium needed for two
Starting from the 17th week, the activity of the baby's movements in the mother's tummy is increasing. In this case, the bones grow faster and become more durable.
Delicious sleeping pills
Sleep disturbances at the end of pregnancy are not uncommon. Pressure on the bladder forces you to visit the toilet several times a night. Less drinking is also not an option: the body still needs a lot of fluid. What will help to fall asleep more quickly and sleep soundly? Before going to bed, it is useful to drink a cup of chamomile with mint or half a cup of warm milk and a half teaspoon of honey. Dinner, rich in carbohydrates, promotes the arrival of sleep. It's good to eat a slice of steamed turkey breast with buckwheat 2 hours before bedtime. Meat of turkey and buckwheat contains vitamin B6 complete with amino acid tryptophan, vitamin PP and magnesium. This combination of useful nutrients relieves tension, it helps to quickly fall asleep and a sound sleep.