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| Healthy Pregnancy |
It feels so happy when you hear good news from the doctor who says you are pregnant. But apparently, the pregnancy for the mother is not easy. Women experience morning sickness usually occurs in the first trimester of pregnancy, swelling in the feet and face (or often called a moon face), to emotional changes.
Because of this, my mother who is pregnant should also keep the nutritional intake of food into the body. Diet and healthy lifestyle can help the growth and development of a healthy fetus in the womb of Mother.
Planning nutrition for pregnant women should refer to the RDA (Recommended Daily Allowance or Recommended Daily Intake). Compared to non-pregnant mother, the need for pregnant women will increase to 68% protein, 100% folic acid, calcium and iron 50%, 200-300%. The recommended food groups, which must include six protein-containing foods (animal-vegetable), milk and other dairy, breads-grains, fruits-vegetables that are rich in vitamin C, dark green vegetables, fruits and other vegetables.
Here are steps that must be food for the mother noticed the development of a healthy fetus.
Calories (energy)
A woman during pregnancy have an increased energy demand. This energy is used for fetal growth, the formation of the placenta, blood vessels, and the new network. Moreover, the additional calories needed as energy for metabolic processes of new tissue. However, with the accretion of this calorie requirement does not necessarily make you too much to eat.
Your body need around 80,000 extra calories during pregnancy. Of this amount, meaning every day about 300 additional calories required pregnant women. This value is calculated on the basis of equality with proteins and fats are piled to the growth of the fetus and mother purposes. It is quite difficult to know how many calories you've consumed each day. For the short term, use your hunger as a guide calorie needs. Monitor your weight to help assess whether the number of calories you consume the right foods. Maybe you need the help of a doctor or nutritionist to help you meet the caloric needs during pregnancy.
Following the calculation of the ideal weight gain during pregnancy trimesters 2 and 3.
IMT Total recommended weight gain
Lean (BMI 18.5) 30) 0.2 kg / week
Twins 0.7 kg / week
Protein
A pregnant woman needs more protein during pregnancy. This is because protein is needed for tissue growth in the fetus. Pregnant women need about 75 grams of protein each day (about 1.3 grams / kg bw / day), 25 grams more than the others. Adding protein to the diet is an effective way to add calories as well as meeting protein needs. Animal products like meat, fish, eggs, milk, cheese, and seafood is a source of protein. In addition proteins can also be obtained from plants such as nuts, seeds, tempeh, tofu, Oncom, and others.
Folic Acid
Folate is a vitamin B that plays an important role in embryonic development. Folate also helps prevent neural tube defects, ie defects in the brain and spine. Folate deficiency may also increase the pregnancy is less age (preterm) infants with low birth weight (low birth weight infant / LBW), and fetal growth is less. In fact, folic acid is needed, especially before pregnancy and in early pregnancy. However, still need to continue the pregnancy Iibu folate consumption. 600 mg of folate are advised for pregnant women. Folate can be obtained from folic acid supplementation. Greens (like spinach and the asparagus), orange juice, beans, nuts and wholemeal bread is a natural source that contains folate.
Iron
Iron is needed to produce hemoglobin, the protein in red blood cells carry oxygen to the role of body tissues. During pregnancy, blood volume increases to accommodate changes in your body and baby's blood supply. This causes the need for iron increases about two-fold. If the iron requirement is not fulfilled, pregnant mother will easily tired and vulnerable to infection. The risk of having a baby is not old enough and babies with low birth weight were also higher. Requirement of iron for pregnant women is about 27 mg per day (200-300% increase for the formation of the placenta and red blood cells of the fetus). Aside from supplements, iron can be obtained naturally from red meat, fish, poultry, fortified breakfast cereals are iron, and beans.
Zinc (zinc substance)
From several studies reported that pregnant women who have low zinc levels of substances in the food-risk premature labor and gave birth to babies with low birth weight. While clinical trials of zinc supplementation of substances not found clarity about the benefits of zinc consumed in higher amounts. However, zinc consuming substances in sufficient amounts to an anticipatory steps that can be done. Substance zinc can be found naturally in red meat, whole wheat, beans, legumes, and some breakfast cereals have been fortified. In general, women do not need additional supplements. But you can take supplements (approximately 25 mg of zinc daily substance) if you are in an unhealthy condition.
Calcium
Fetal calcium from the mother to collect about 25 to 30 mg a day, at most when the third trimester of pregnancy. Mother and baby need calcium for strong bones and teeth. In addition, calcium is also used to help blood vessels contracted and dilated. Calcium is also needed to deliver neural signals, muscle contraction and hormone secretion. If no adequate calcium from food, baby needs calcium to be taken from her bones. Calcium needs of pregnant women are approximately 1000 mg per day. Calcium from food sources include dairy products like milk, cheese, yogurt. Also fish is also a good source of calcium.
Vitamin C
Vitamin C is needed fetus depends on the mother of food intake. Vitamin C is an antioxidant that protects tissues from damage and needed to form collagen and deliver chemical signals in the brain. Pregnant women are advised to consume daily 85 mg of vitamin C per day. You can easily get vitamin C from foods such as tomatoes, oranges, strawberries, guava, and broccoli. Foods rich in vitamin C also helps absorption of iron in the body.
Vitamin A
Vitamin A plays an important role in body functions, including functional vision, immunity, and growth and embryonic development. Vitamin A deficiency can lead to premature birth and low birth weight infants. Vitamin A can be found in fruits and green or yellow vegetables, butter, milk, egg yolks, and others.
To remember is that the consumption of food during pregnancy for two people (mother and the baby) does not mean that the number of meals was not controlled. What is important is the content of food in sufficient quantity. Hope your pregnancy goes smoothly.
source:info-sehat.com
