It's not a secret that in order to be beautiful, healthy, blooming needs well and eat right. Then why many of us prefer breakfast consisting of a cup of coffee, lunch, intercepted in the nearest fast food and chic, full, and, most importantly, tight dinner? When you find out that you will soon have a child, you will definitely have to reconsider your approach to making a menu for a day in particular and to the system of nutrition in general.
Food mode of a pregnant woman
Of course, the awareness of responsibility for your child does not always come immediately. It is important to understand that all the necessary calories, Vitamins, Macro- and microelements tiny growing organism gets only from you. And very good if you still have been balanced before pregnancy. If not, do not be discouraged, psychologists claim that for the development of habits only 21 days, you will agree, not such a long time for obtaining a long-term investment in your baby's health and your beloved.
The main power principle during pregnancy - there is often, in small portions. Doctors recommend four half more pregnancy. At the same time, it is necessary to observe the regularity of food intake in the same clock, as well as the correct distribution of calorie food. So, I need to have breakfast for the first time in 7-8 in the morning, the food should have about 30% of the energy consumption energy efficiency. On the second breakfast (11-12 hours) - 15%, lunch (14-15 hours) covers 40%, dinner preferably in 18-19, consuming 10% of the general calorie food. The missing 5% will fill the cup of kefir before bedtime.
Starting from the middle of the second trimester, it is recommended to go to five-hex. This is due to the fact that the growing child takes a lot of space and puts pressure on the stomach and intestines, provoking heartburn and other unpleasant phenomena. Fractional nutrition will reduce negative effects, as well as provide the best peristality of the gastrointestinal tract.
Naturally, the meal routine is a purely individual thing. However, it is worth remembering that products are long enough to digest (cereals, fish, meat), it should be used in the first half of the day, and to dinner leave the milk-plant food. And dinner is recommended at least 2-2.5 hours before sleep.
Poster in weight
One of the important indicators of successful pregnancy is smooth, but constant weight gain. It is no coincidence. With each reception, the doctor will measure this parameter, because an excessively rapid weight gain or, on the contrary, too slow can prevent the development of abnormal situations in advance.
Due to what the additional weight set goes? Studies have shown that about 5% of the total weight gain in weight is on the placenta (on average 680 g) and at least 6% - on the oral fluid (approximately 900 g). In addition, during pregnancy, at least 50% increases the volume of circulating blood, which translated into additional weight is 1.6 kg. Also, a pregnant woman has a natural additional energy source - fat accumulations made up from 3 to 5 kg. Add here such moments as increased dairy glands (about 900 g), the increment of the uterus (about 1130 g) and, of course, the weight of the child himself (on average 3400 g), and you will receive an average increase in 12 kg.
I would like to note the increased tendency of conscious restrictions on weight gain in future mothers associated with fear «Lose shape». Our site should be remembered that timely shorttenance of nutrients is fraught with various malformations of the kid, predisposition to diseases and even interruption of pregnancy.
Future mom's diet - what products do
The main rule in the preparation of the menu of a pregnant woman is observing a balanced admission to the body of the main nutrients. Protein - the main building material of the body of the future child. And this means that during pregnancy, his receipt is worth not only to ensure constantly, but also to significantly increase. You need to use protein and animal (meat, offal, fish, eggs, products based on milk), and vegetable origin (grains, legumes, seeds and nuts, various soy products, broccoli, green peas).
So that the protein normally digested, the body needs a lot of energy that carbohydrates provide. If a little carbohydrate food is used, then even with sufficient protein use, you can detect obvious protein failure. Carbohydrate bed stores are:
- Bread with bran, sprouted wheat grains, solid grain, pasta;
- All vegetables in raw form, corn, Brussels and cooked cabbage, potatoes, spinach, Pasternak;
- Grain: Grechikha, barley, Dark rice, wheat (sprouted and crushed), oatmeal;
- Fruits: pears, apples, all sorts of berries, figs, peaches, prunes, grapes, pumpkin, raisins;
- Fruit drinks;
- Honey, glucose.
It is very desirable during pregnancy to limit the use of sweet confectionery products, replacing them with honey, fructose and
dried fruit. Replenish your diet with a variety of fats that perform a protective function and necessary for the full formation of the child's brain. So, 2 times a week consume marine and ocean fish, other times for cooking and as refueling vegetable oils (corn, olive, sunflower), eat various nuts and seeds.
For the health of the future mother and baby does not cause doubts Use of vitamins. Many mothers independently decide on the reception of special drugs, although it is impossible to hurry with such a question and must be discussed with a doctor. Remember: if the nutrition is balanced and the necessary amount of nutrients from a variety of sources is in the body, the use of artificial additives is impractical, for the overaffect of vitamins is also bad, as well as the disadvantage.
So that the child was born strong and healthy, it is necessary to ensure the regular receipt of minerals and macroelements. For example, pregnant women need to regularly use food rich in calcium (milk, fermented milk products, almonds, low-fat cheeses). Another important element is iron, the need for which is constantly increasing and reaches its apogee in Recent months of pregnancy. To avoid anemic state, turn on in your menu beef liver, tomato juice, liven sausage, beans, veal, prunes. An important contribution to the education and development of the skeleton, various organs and internal fetal systems is zinc. Sources of this mineral are animal products: calf liver, boiled beef, lamb, boiled shrimps, perch, low-fat yogurt, oatmeal.
I would like to note a few more general recommendatory rules. For example, try to forget about such methods of processing products like frying, pickling, smoking, and preference give the baking, extinguishing, cooking dishes in a double boiler. Do not use and canned products, it is allowed to use only those that are intended for baby food. I draw the attention of the readers our site that it is necessary to drink enough liquid, it will bring out an excess salt from the body, and will also help to establish the intestinal work. And liquid need to drink small portions so as not to create excess burden load. Ideally, it mineral water without gas or freshe. Do not abuse strong teas, coffee, carbonated drinks. Eat raw products with peel - fresh vegetables and fruits, berries, and it is desirable that these are the products of your region.
Remember that a lot depends on what is in your plate, and let this thought be a protective barrier for you on the path of gastronomic temptations.
