A food for future mums
It is published 12 Aching 2008
Headings: Pregnancy
For a successful outcome of pregnancy the balanced food is necessary! Your organism requires at this time a considerable quantity of nutrients and vitamins.
Watch the maximum freshness of products which enter into your diet. Avoid presence in it of preservatives, dyes and artificial additives. Completely refuse spirits and cigarettes! Refrain from the excessive use of coffee and sharp dishes. Many women in pregnancy are afraid to type superfluous kgs. Caloric content of accepted food should be proportional to a power consumption is will help to avoid an excessive increase in weight. There is nothing terrible that you will type 8-10 kg.
In first half of pregnancy there is a formation of bodies of the future child, therefore in your organism enough of fibers, fats and carbohydrates should arrive. Doctors consider as optimum consumption 110 fibers, 75 fats and 350 carbohydrates. The general daily should make 2400-2700 kcal.
In second half of pregnancy the requirement for nutrients increases. At this time it is necessary for your organism 120 fibers, 85 fats and 400 carbohydrates. During this period there is a growth and placenta development, therefore will pay special attention to albuminous food. In your diet there should be enough of animal protein which contain in milk, kefir, cottage cheese, fish, meat, cheese (at all do not use sharp and fat cheese), eggs (only no more than one a day). 30 % of fats should be a phytogenesis - the oils containing nonsaturated fat acids (sunflower, olive). The Small amount of a butter of the premium will fill up an organism with animal fats.
In a food of pregnant women vitamins have huge value. The requirement for them during this period increases in 2 times. We will consider the basic contribution of vitamins to your organism. Growth and placenta development are promoted by vitamin A (2,5 a day). Vitamins В1 (3 mg) and В2 (3 mg) hold a muscle in a tone, vitamin C strengthens immune system as a whole. Vitamin D (500 mg) is important for a bone fabric of the child. Be attentive! The lack of this vitamin conducts to heavy consequences: wrong formation of a teeth and bones. There is a risk of occurrence at mother of an anaemia. Vitamin (15-20 mg) too is necessary in order to avoid abnormal development of a fruit.
In second half of pregnancy the big consumption of mineral substances, especially gland (15-20 mg) is required. If you have an insuperable bent for to a chalk, to salt is first sign of that the organism does not have not enough calcium. The daily norm of consumption of calcium of the pregnant woman makes 2000 mg, (at the usual person about 800 mg). Cheese, milk and cottage cheese will help to fill this requirement. With salt it is necessary to be more cautious: the daily norm of consumption should not exceed 5 ( the quantity can lead to a liquid delay in an organism).
The quantity of used water should make from 2 to 2,5 litres a day. Increase consumption of vegetable and fruit juice which contain many vitamins. It is possible to alternate them to compotes from dried fruits.
In second half of pregnancy dieticians it is recommended to accept food of 5-6 times in day. The maintenance of products a day should be approximately the following: 200 meat or fish, 150-200 white bread, 50 vegetable oil, 40 creamy, 500 milk, 200 kefir, 200 cottage cheese, 400 a potato, 100 cabbage, 100 carrots, 200 tomatoes, 1 egg, 50 groats, 70 macaroni and tea. By the way, chewing of leaves of green tea relieves of toxicosis attacks.
To distribute food by the day it is possible as follows: a breakfast at 8.00, the second breakfast at midday, a dinner in 14. 00-15.00, a supper at 19.00. For a mid-morning snack it is possible to afford fruit and berries, juice or compote with cookies. Before a dream try to drink a kefir glass, it will provide normalisation of work of a digestive path. Do not forget, that last time can be accepted food 3 hours prior to a dream.
Strictly watch the food! Remember, health depends on it you and your child!
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