Preparing for pregnancy - Nutrition: for maternal and child health
is very important that a woman who plans to become a mother, to eat right.Nowadays, there are many diets for different people, situations and diseases.They may well be lost.Especially a lot of diets designed to reduce body weight.Of course, a woman who wants to conceive and have a baby, it is desirable not to have overweight.But this should not be an end in itself, the main thing - it's great.
How "works" our metabolism
It is known that during pregnancy a woman's body will carry a double burden.For a healthy woman is pregnant - this time a calm preparation for a meeting with his kid.
Of particular importance is the metabolism of the future mother, who is based on lifestyle and diet.Therefore, if a woman is planning a pregnancy, she should stick to the basics of healthy eating Healthy eating - do not limit yourself to eating .
metabolism or metabolism - it is one of the main features of a living organism.As a result of complex biochemical processes that make up the metabolic nutrients entering the body with food, processed, and become the basis for building new tissue in the human body.Because food is produced and the energy required to build these tissues, as well as to maintain the functioning of the body (the internal organs).
Once in metabolism of food received extracted all the useful substances are unnecessary and toxic metabolic products that are excreted.The main body, which neutralizes toxic products of metabolism in the human body is the liver.After neutralization of neutral substances are excreted in feces and urine.
To maintain proper metabolism Metabolism: The basis of life of all living human nutrition should be varied, with some substances should ingested a lot (it's proteins, fats and carbohydrates), the other is quite small and verysmall quantities, but without metabolic improves metabolism and losing weight without dieting can completely broken.These substances include vitamins and minerals, which are a part of hormones and enzymes and thereby regulate, and many times accelerates all metabolic processes.
What is a healthy diet
Healthy eating includes intake of healthy food products, and the exclusion from the diet foods that cause the body harm.Thus, definitely include energy value of food, since excess weight - is the basis of many diseases.When food enters the body is very small, there is fatigue, a woman begins to move less.As a result, even less energy is released than comes from food, and the residue is deposited in store as fat.Therefore, the correct healthy diet should always be combined with a mobile lifestyle.
woman who is preparing to become a mother, should strengthen their immune system.And to form a sufficient number of immune cells need protein.Therefore, in the daily diet should include lean meats, fish (recommended as a low-fat and fat sea fish, which contains a lot of polyunsaturated fatty acids - PUFA), dairy products, nuts, seeds.
In order to get the energy needed for the functioning of the body, including to strengthen immunity Immunity - help the immune system , you need to eat cereals, wholemeal bread, vegetables (some of them should be in the openform) and fruit.
energetic materials are fats and, in addition, they are required in order to operate properly on the metabolism.Useful and animal and vegetable fats.But animal fat person gets enough animal products such as meat, fish and milk, from which they are inseparable.Therefore, you need to fill in the essential fats of vegetable origin, which contain polyunsaturated fatty acids, to actively influence the metabolism.It is recommended to cook food on vegetable fats and add them to a variety of salads.
Foods that better not to drink at all or drink infrequently and in limited amounts include all sweets, animal fats and oils, cakes, sweet pies, ice cream, sweet carbonated water (the less the better).
But our life can not consist of mere rules.Sometimes you want something special!And do not worry, it is quite possible to let eat "forbidden" product, but in small quantities.Remember, the main thing here is not an absolute prohibition and temperance.
So, a healthy woman who is about to become a mother, should have in their diet following the ratio of proteins, fats and carbohydrates: 1: 1: 4.5.Calorie daily diet depends on the degree of physical activity.Thus, in light work, it must be built on the basis of - 32 kcal per 1 kg of body weight, with the average gravity - 37 kcal per 1 kg of body weight, with a heavy - 42 kcal per 1 kg of body weight.Thus, a woman weighing 60 kg, has a mild exertion, should be equal to the daily diet of 1920 kcal.
food is prepared to be so in the products preserved as much as possible nutrients.Widely used boiled, stewed, steamed dishes.But fried foods is better to use as little as possible.
Healthy eating - the basis of future health of mother and child.