Choosing the right power Proper nutrition - basic precepts of healthy food during pregnancy may seem difficult, because there is so much conflicting information.But experts have the opinion that there is useful for pregnant women.Optional to use all of these products, but you can choose some of your favorite and useful during pregnancy.
Besides that one egg contains only 90 calories in it for more than 12 vitamins and minerals, and a lot of high-quality protein, which is essential for pregnancy.Fetal cells are growing exponentially, and each cell consists of a protein.In addition, most expectant mother also need protein.
Eggs are rich in choline, which contributes to the overall growth and health of the child brain, and prevents the formation of neural tube defects.
used to be that eggs are rich in cholesterol, but this is not confirmed.Saturated fats are much worse for cholesterol levels than cholesterol naturally contained in food.Eggs are relatively poor in saturated fats.
healthy women with normal cholesterol levels can eat one or two eggs a day.If you have elevated cholesterol, eat only egg whites.
beans, lentils, peas contain more fiber and protein than all other vegetables.During pregnancy, the gastrointestinal tract is slower, which increases the risk of constipation and hemorrhoids.Fiber helps prevent and alleviate these problems.
In addition, foods rich in fiber, rich in nutrients.Legumes - a good source of iron, folate, calcium and zinc.
Whole grains are important during pregnancy because they are high in fiber and nutrients, including vitamin E, selenium, and phytonutrients (plant compounds that protect cells).
Eat popcorn, oatmeal, barley and other whole grains.
Yogurt Natural yoghurt - an excellent source of protein, especially Greek yogurt, in which the protein is two times more than usual.Any yogurt is rich in calcium, essential in the diet of pregnant women.If you do not consume enough calcium, then a limited amount that you have, go to the child.
purpose of nutrition during pregnancy is to provide a child with all that he needs, while not sacrificing their own health.Calcium is needed by your bones, as well as necessary for the formation of a healthy skeleton baby.
Dark green leafy vegetables
Spinach, kale, beets, and other green leafy vegetables are rich in vitamins and nutrients, including vitamins A, C and K, as well as the importance of folate.They are also useful for eye health.
meat - an excellent source of high quality protein.Choose lean meats, from which you cut the fat.Buying red meat, choose pieces in the 95-98% free of fat.
Do not eat hot dogs and cold cuts, not a good warm-up them, becauseThere is a small risk of transmitting child bacteria and parasites.
What nuts are useful pregnant
Walnuts - a good source of omega-3 fatty acids, polyunsaturated fats contained only a few products.The best source of omega-3 fatty acids is oily fish, but during pregnancy, women are advised not to eat more than 340 grams of fish per week, because of the risk of excess mercury.Walnuts also contain monounsaturated fats, which help lower cholesterol and prevent heart disease.Like all nuts, walnuts can fill your need for protein.Pregnant women are advised to consume 75-100 grams of protein a day.
Almonds, like walnuts, contain beneficial unsaturated fats, cholesterol-lowering.Almonds contains omega-3 fatty acids.Do not eat raw almonds because it may be contaminated with salmonella or other bacteria during collection.Almonds have to trample steaming or stir fry.Almond contains about 6 grams of protein per '30
Peanut Peanut contains useful unsaturated fats.30 grams of peanuts about 10% up for the daily requirement for folate, B vitamins, which prevents neural tube defects in the fetus, to use it before pregnancy and in the first trimester.Peanuts also contain niacin, other B vitamins 30g peanuts will give you 7 grams of protein.
Peanuts can cause allergies.If you have a family, there are cases of allergies, talk to your doctor before you eat peanuts during pregnancy.
- Other nuts
addition to walnuts, almonds benefits of almonds: Fertility symbol of peace and peanuts during pregnancy is recommended to eat hazelnuts, pecans and pistachios.
healthy fruit for pregnant
Avocado Avocado - one of the fruits that are rich in folic acid.During pregnancy, you need to use a lot of folic acid.
This fruit is not only delicious, but also useful.Mango improves digestion and contains vitamins A and C, are useful for pregnant women.
Many women find that eating grapes unsafe.However, grapes rich in vitamin A, which stabilizes the rate of metabolism.Grape also contains folate, potassium, phosphorus, magnesium, sodium, useful in pregnancy.
- Lemon Lemon
women often eat to help digestion and get rid of nausea and morning sickness during pregnancy.Lemon cleanses the body and removes toxins.
constipation - a common problem during pregnancy.In order to facilitate bowel movements and to cleanse the body, eat bananas Bananas: benefit and harm to health .
Berries Berries are rich in antioxidants, and is considered one of the most useful products.Eat blueberries Benefits and harms of blueberries: the health of the forest , raspberries, strawberries, currants, cherries and other berries during pregnancy.
Sweet, fresh oranges have the perfect flavor for a pregnant woman.Furthermore, they are rich in vitamins and nutrients.
This is a very healthy fruit, rich in important vitamins.
What fish is useful for pregnant
Seafood - an excellent source of protein, iron and zinc, it is very important for the development and growth of the fetus.Omega-3 fatty acids may contribute to the development of a child's brain.
But some types of fish, especially large predatory fish, can contain a lot of mercury.For adults it is not dangerous, but if you are pregnant or plan to become pregnant, mercury accumulated in the body can harm the development of the brain and nervous system of the child.
Eat fish, in which the little Mercury and lots of omega 3 fatty acids:
- Anchovies Herring Sardines
Other safest types of fish and seafood are the shrimp, pollockand catfish.You can eat tuna no more than 170 g per week.Keep in mind that canned tuna is generally safe, but the level of mercury in different banks may vary.
Do not eat large predatory fish.Avoid raw fish, sushi, smoked fish.If you eat local fish, make inquiries about her safety.
Cook fish to an internal temperature of not lower than 63 C. The fish is ready when it is separated into fibers and becomes dull.Do not eat shellfish from the undisclosed sink.