Not a secret, that in order to bebeautiful, healthy, flowering should be well and eat right. Then why do many of us prefer to breakfast with a cup of coffee, lunch, intercepted in the nearest fast food and chic, high-grade, and, most importantly, a dense dinner? When you know that you will soon have a child, you definitely have to rethink your approach to drawing up the menu for the day and in particular, to power the whole system.
The diet of a pregnant woman
Of course, the sense of responsibility for her child does not always come immediately. It is important to understand that all the necessary calories, vitaminsMacro- and microelements tiny growingthe body gets to you. It is very good if you have to eat a balanced pregnancy. If not, do not worry, psychologists say that to develop the habits needed just 21 days, you will agree, not so long time for a long-term investment in your health and your baby a favorite.
The basic principle of nutrition during pregnancy isoften in small portions. Doctors recommend four meals a day in the first half of pregnancy. In this case, it is necessary to observe the regularity of food intake at the same hours, as well as the correct distribution of calorie intake. So, breakfast the first time you need at 7-8 in the morning, this meal should account for about 30% of the daily consumption of energy. For lunch (11-12 hours) - 15%, lunch (14-15 hours) covers 40%, preferably dinner at 18-19, consuming 10% of the total calorie content of food. The missing 5% will make up for a glass of kefir before bedtime.
Since the middle of the second trimester, it is recommended to go to five-six-time nutrition. This is because the growing baby takes a lot of space, and puts pressure on the stomach and intestines, Causing heartburn and other unpleasant phenomena. Fractional power will reduce the negative effects, as well as provide a better motility of the gastrointestinal tract.
Naturally, the daily meal - something especiallyindividual. However, it should be remembered that these products long enough digestible (cereals, fish, meat), should be consumed in the morning, and for dinner leaving milky-vegetarian food. And dinner is recommended for at least 2-2.5 hours before bedtime.
One of the important indicators of successful flowpregnancy is smooth, but the constant weight gain. It is no coincidence at each visit the doctor will measure this parameter, because excessively rapid weight gain or, conversely, too slow advance can prevent the development of abnormal situations.
Due to what is an extra set of weights? Studies have shown that about 5% total weight gain falls on the placenta (average 680 g), and at least 6% - in the amniotic fluid (approximately 900 g). In addition, during pregnancy at least 50% of the circulating blood volume increases, which translates into extra weight is 1.6 kg. Also, pregnant women are a natural delayed an additional source of energy - fat accumulation ranged from 3 to 5 kg. Throw in such moments, how to increase the breasts (about 900 g), growth of the uterus (about 1130 g), and, of course, the child's weight (an average of 3400 g), and you get the above average increase in the 12 kg.
It should be noted the increased trendconscious limits weight gain in expectant mothers, associated with the fear of "losing shape." Readers of our site should be remembered that a timely shortfall nutrients fraught with various developmental disabilities, toddler, susceptibility to disease and even abortion.
The diet of the future mother - on which products to focus
The main rule when drawing up menus pregnantwomen - is adherence to a balanced intake of essential nutrients. Protein - basic building material of the future child's body. This means that during pregnancy of his arrival is not only to provide the time, but also significantly increase. It is necessary to use an animal protein, and (meat offal, fish, eggs, milk-based products) and plant origin (cereals, legumes, nuts and seeds, various soy products, broccoli, green peas).
To properly digested protein, the bodyyou need a lot of energy, which is provided by carbohydrates. If the carbohydrate food is used it is small, even with sufficient protein intake, you can find a clear protein malnutrition. storehouse of carbohydrates are:
- Bread with bran, sprouted grains wheat, whole grains, pasta;
- all the vegetables raw, corn, Brussels sprouts and cabbage, potatoes, spinach, parsnips;
- grains: buckwheat, barley, Brown rice, wheat (sprouted and crushed), oat flakes;
- fruits: pears, apples, all kinds of berries, figs, peaches, plums, grapes, pumpkin, raisins;
- fruit drinks;
- honey, glucose.
It is advisable during pregnancy to limit the use of sugary confectionery products, replacing them with honey, fructose and
dried fruits. Enrich your diet variety of fats that perform a protective function and necessary for the full formation of the child's brain. For example, 2 times a week, eat marine and ocean fish, the rest of the time is used for cooking and as a salad dressing vegetable oils (corn, olive, sunflower), eat a variety of nuts and seeds.
For the health of the expectant mother and the baby does not doubt the importance of the use of vitamins. Many mothers decide on their owntaking special drugs, although with such a question can not be in a hurry and be sure to discuss it with your doctor. Remember: if the power is balanced, and the body receives the necessary nutrients from a variety of sources, the use of artificial additives is inappropriate, since an overabundance of vitamins as bad as failing.
To the baby was born strong and healthy,necessary to ensure a regular flow of minerals and microelements. For example, pregnant women need to regularly eat foods rich in calcium (milk, dairy products, almonds, low-fat cheeses). Another important element - iron, the need for which is constantly increasing, and reaches its climax in the the last months of pregnancy. To prevent anemic conditions, including inbeef liver, tomato juice, liver sausage, beans, veal, prunes its menu. An important contribution to the formation and development of the skeleton, organs and internal systems of the fetus carries zinc. The sources of this mineral are animal products: veal liver, boiled beef, mutton, boiled shrimp, grouper, low-fat yogurt, oatmeal.
I would like to mention a few general rulesrecommendatory nature. For example, try to forget about such methods of treatment products as frying, salting, smoking, and preference is given to roasting, stewing, cooking meals in a double boiler. Do not use canned products, it is permitted to use only those designed for baby food. I draw the attention of readers of our website, you need to drink plenty of fluids, it will bring excess salt from the body and also help to establish the bowels. Moreover, the liquid should be drunk in small portions, so as not to create unnecessary burden on the kidneys. Ideally, this mineral water Fresh or without gas. Do not abuse the strong teas, coffee, carbonated beverages. More to eat unprocessed foods with peel - fresh vegetables and fruits, berries, and it is desirable that they were the products of your region.
Remember that a lot depends on what is in your plate, and let this idea will be for you a protective barrier to the gastronomic temptations.