So, what's harmful and what's good for pregnant women.
- Flour products.
These are the best sources of carbohydrates. Bread from a flour of a rough grinding, a dry cookie, bran, muesli - these products are rich in fiber.
It is not necessary to eat large quantities of dough, bread from flour of the highest grade.
- Meat products.
Meat is one of the main sources of animal protein for pregnant women. Prefer the low-fat varieties of beef, chicken (only skinless), turkey, rabbit. Meat is better to cook for a couple, stew or bake.
Avoid fatty meat, the use of sausages, sausages and meat semi-finished products, including ready-made dumplings. Do not cook or eat shish kebab and fry.
- Soups and broths.
Soup should be included in the daily dinner menu of a pregnant woman. It is better to cook the soup on the secondary broth. Vegetable soups, rassolnik, beetroot, borsch, soup are useful. Do not often use chicken broth and rich meat broth.
- A fish.
Fish - a source of calcium, phosphorus and protein for pregnant women. Fish should be included in the diet 1-2 times a week. Buy fresh fish of low-fat varieties: hake, cod, navaga, catfish, perch. Cook the fish soup, steamed fish, baked fish.
It is not recommended to eat raw fish (sushi, rolls), salted and smoked, fish eggs, as well as crabmeat and crab sticks.
- Milk and dairy products.
Pregnant women should know that cow's milk is a very strong allergen. Before use, milk should be boiled. Of fermented milk products, give preference to fermented, kefir, low-fat cottage cheese, yogurt, fat-free sour cream. Cheese should be chosen carefully and carefully - do not choose smoked and sharp varieties.
- Cereals and legumes.
Corn, buckwheat, rice and millet cereals are very useful for pregnant women. Do not get carried away with semolina and oatmeal. Legumes are allergens, so beans, beans, peas and lentils are best included in the diet no more than once a week.
- Eggs.
Do not eat more than two eggs per day. It is best to eat hard-boiled eggs or in the form of an omelette. Refuse from raw and fried eggs.
- Fruits vegetables.
Fruits and vegetables are better to eat fresh, in raw or cooked form. At the same time, it is necessary to eat with care fruits and vegetables of orange, red and black color, they can cause an allergic reaction. For example, peaches, pomegranates, apricots, oranges and grapefruits are best used for food in a single form.
Forest berries are very useful for the future mother and baby. These include cranberries, cranberries, cloudberries, strawberries, blueberries.
- Beverages.
Juices, kissels, fruit drinks, compotes, weak black and green teas, weak coffee - it is possible and useful to drink pregnant.
Alcoholic beverages, energy, beer, strong teas and coffee, carbonated water - not.
Mineral substances necessary for a pregnant woman.
The main minerals necessary for the development of the fetus and the normal course of pregnancy are calcium, phosphorus and magnesium.
Calcium.
It is an indispensable component in the process of blood clotting. Calcium is involved in the process of muscle contraction, digestion and the work of the nervous system not only of mother, but also of the future child. The daily calcium intake per day for the fetus in the womb is 250-300 mg. That is, at birth, the baby's body contains 25 g of calcium.
In the body of the future mother, calcium is mainly present in the bone and cartilage tissues. In this regard, the future mother can face such problems as tooth decay, tooth decay and loss, cramps.
The daily intake of calcium for pregnant women is 1.5 g. Sources of calcium: skimmed milk and dairy products, cheeses, nuts, fresh green vegetables.
Additional intake of medical calcium preparations is prescribed by a doctor, since excess calcium in the body can lead to the deposition of salts.
Phosphorus.
It accumulates in bones and teeth, participates in blood processes, metabolic processes. Parodontosis is the first sign of a lack of phosphorus in the body. The daily rate of phosphorus for a pregnant woman is 1.5 g. Sources of phosphorus: fish, liver, beef, chicken eggs.
Magnesium.
The microelement is present in the bone, muscle and nervous tissues. Magnesium is the activator of many reactions of the nervous and cardiovascular systems. The daily norm of magnesium for pregnant women is 250-300 mg. The lack of magnesium in the body leads to the termination of pregnancy and the development of the fetus. Sources of magnesium: watermelon, buckwheat, oatmeal, wheat groats, peas.
It is necessary to know that those trace elements that are present in the body in small quantities during pregnancy perform vital functions in the development of the fetus:
- potassium and sodium support the input-salt balance of the organism (raisins, peas, peaches, nuts, mushrooms);
- Iron is a part of hemoglobin (cocoa, liver, buckwheat, oatmeal, apples, eggs);
- Copper is responsible for the pigmentation of the skin and hair, is part of the elastin (cocoa, liver cod, squid);
- cobalt enhances the absorption of iron (fish, squid);
- iodine controls the production of thyroid hormones (potassium iodide);
- Manganese participates in the formation of the skeleton (millet, black bread, buckwheat),
- Zinc supports the sugar balance, participates in the formation of blood cells (liver, cheese, lentils).
Vitamins and vitamin complexes for pregnant women.
The greatest amount of vitamins is found in fresh fruits and vegetables. At the same time, one must know the fact that with long storage and heat treatment, most of the nutrients and vitamins volatilize.
Also, for pregnant women, specialists have developed special vitamin complexes that provide a daily need for mom and baby in vitamins and trace elements. Vitamin complexes can be purchased at the pharmacy. The main vitamin complexes for pregnant women: Elevit-Pronatal, Complivit-Mama, Sana-Sol for pregnant and lactating women, Vitrum for pregnant women, Materna, Pregnavit, etc.