Pregnancy is a special and beautiful time in a woman's life and a critical period for the growth and development of the foetus. Ingestion of nutrition during pregnancy is not only related to the health of the pregnant mother, but also directly affects the growth and development of the foetus。
Therefore, it is essential for every pregnant mother to develop a scientifically sound full nutrition strategy for pregnancy。
The following is a detailed comprehensive nutrition plan for pregnancy, including a super diet and a nutrition code, to help pregnant mothers cope easily with the nutritional challenges of pregnancy。
I. Importance of nutrition during pregnancy
Nutrition during pregnancy is the basis for normal development of the foetus。
Sound nutritional intake can meet the needs of both mother and child, promote normal development of the foetal systems, reduce the risk of complications during pregnancy and provide a good basis for post-natal recovery。
Pregnant mothers should be fully aware of the importance of nutrition during pregnancy, rationalize diets and ensure nutritional balance。
Basic principles of nutrition during pregnancy
(1) a balanced diet。
The diet during pregnancy should contain five major nutrients - proteins, fats, carbohydrates, vitamins and minerals - ensuring balanced intake of the various nutrients。
(2) the calorie is increased。
As pregnancy progresses, the energy needs of pregnant mothers grow. Appropriate increases in caloric intake should be based on individual weight growth and foetal development needs。
(3) diversified food。
Selecting multiple foods to ensure nutritional enrichment. Different foods contain different nutrients and diversified foods contribute to comprehensive nutrition。
(4) health care。
Select fresh, non-polluted food, take care of cooking hygiene and avoid risks such as food poisoning。
Iii. Supplements for supplementary science
(1) early pregnancy (1-3 months)。
Focus: complementing folic acid and protein to promote foetal neural development。
Breakfast: oatmeal with eggs, whole wheat bread with ham, a glass of milk。
Lunches: dried veggies, tofuballs, soy sauce, rice。
Dinner: bean sprouts, fish gravy, seameat celery, purple omelet soup。
Plus: fruit salad (rich vitamin c and folic acid)。
(2) midterm pregnancy (4-6 months)。
Focus: increase protein, iron, calcium and vitamin d intake to meet the rapidly growing needs of the foetus。
Breakfast: milk oatmeal, boiled eggs, whole wheat toast。
Lunch: bean sprouts, roast beef soup, two winters, rice。
Dinner: pepper fried eggs, sugar and custard, sea rice cooking, porridge。
Extra meals: walnuts, yogurt (rich calcium)。
(3) late pregnancy (7-10 months)。
Focus: ensure intake of carbohydrates and proteins, with emphasis on vitamin supplementation, preparation for delivery and breastfeeding。
Breakfast: chicken noodles, milk, wheat bread。
Lunch: mushroom roasted quail eggs, pork gravy, duck tofu soup, rice。
Dinner: salt duck liver, carrot gravy, winter melon lamb soup, violet porridge。
Feeding: bananas, apples (rich vitamins and minerals)
Iv. Secretariat on context of context
(1) supplementary folic acid。
Early pregnancy is a critical period in the development of the foetal neural tube, and pregnant mothers should supplement 400-800 ug folic acid per day. Green leaf vegetables, beans, fruits and cereals are good sources of folic acid。
(2) increased protein intake。
Protein is an essential element of fetal growth. Pregnant mothers are required to consume 70 to 100 grams of protein per day, which can be obtained from foods such as skinny meat, poultry, fish and tofu。
(3) iron supplement。
Demand for iron increased during pregnancy and pregnant mothers were required to supplement 27 mg of iron per day to support the development of the foetal blood system. Thin meat, poultry, fish, green leaf vegetables and dried fruit are good sources of iron. At the same time, care is taken to ingestion of vitamin c-rich food to promote iron absorption。
(4) calcium and vitamin d。
These two nutrients contribute to foetal bone growth and development. Pregnant mothers should take 1000 mg calcium and 10 ug vitamin d per day. Milk, yogurt, cheese, beans and green leaf vegetables are good sources of calcium, while vitamin d is available for food such as sunlight and fish。
(5) drink more water。
Maintaining adequate water intake during pregnancy helps prevent problems such as constipation and oedema. Pregnant mothers should drink at least eight cups of water per day (about 2 litres)。
(6) avoid oversupply。
While nutritional supplementation during pregnancy is important, oversupply of certain nutrients, such as iron, folic acid and calcium, should be avoided. Excessive additions may have a negative impact on maternal and child health. Pregnant mothers should therefore be given nutritional supplements under the guidance of a doctor。
(7) maintain dietary diversity。
Different foods contain different nutrients, and pregnant mothers should maintain dietary diversity to obtain comprehensive nutrition. Attempts were made to eat different types of food, including vegetables, fruits, whole grains, meat, fish and dairy products。
(8) rational motion。
An appropriate amount of movement helps to improve the blood circulation and cpr function of pregnant mothers and promotes healthy foetal development. Pregnant mothers can choose low-intensity sports such as walking, swimming and yoga。
(9) periodic check-ups。
Maternity check-ups are an important means of monitoring maternal and child health. The expectant mother should undergo a pregnancy test。
In short, nutrition during pregnancy is essential, and pregnant mothers should have a proper diet based on their own circumstances and be consistent with it. The healthy and smooth passage of the mother and child through pregnancy is ensured through scientifically sound nutritional intake and dietary management。
