Posted: admin on May 14 | healthy nutrition tips
The requirements of calories vary during pregnancy.
In the first quarter, if your weight is close to ideal body weight, will not need extra calories and, usually, it is recommended that during the second quarter women increase daily consumption of calories at 300-500 calories:
– Increase your intake of calories with an extra 300 cal / day, mainly with carbohydrate assimilation slow as pasta, rice, bread and potatoes.
– You have to worry about eating vegetables, fruits, vegetables and fiber in sufficient quantities. This means you do not need to worry about taking supplements of vitamins, folic acid, iron, calcium, or the problems of movement and constipation caused by pregnancy.
– Moderate amounts they eat. This is not about “eating for two”. A high weight gain can make labor more difficult. Try not win more than 13 kg. throughout your pregnancy. This is not to eat twice as much, but eating twice more, by choosing foods according to their nutrition.
The weight that you should increase during pregnancy depends on how much weight prior to it.
Normally a future mom fattening between kilo and a kilo and a half for each month of pregnancy, meaning they will increase between 12 and 14 kilos of weight during the gestation period. Overcoming these figures represents an excessive representing an excess fat for mother and child.
Of course, not win enough kilos is also harmful to the baby, especially if the increase in total weight at the end of pregnancy is less than 4.5 kilograms. The slimming diets are totally prohibited during pregnancy because the fetus gets less of the nutrients they need.
If weight gain is inadequate:
– Children are at high risk of low birth weight, making it vulnerable to various diseases.
– Are produced negative effects on the development and functioning of the central nervous system and other systems including the immune, making the child more prone to infections.
– If the mother does not have sufficient food intake, has high risk of a cadre of ketosis (high concentration of ketone bodies in blood) which produces neurological abnormalities in the fetus, lower learning ability and lower intellectual development.
– If weight gain is excessive, the mother is at risk for complications such as hypertension, gestational diabetes and problems in childbirth, fluid retention and thrombus formation in the arteries.
Table:
The total increase in weight during pregnancy is considered to be 10 kg. to 12 kg. Distributed more or less as follows:
– Weight of 3.500 kg baby.
– Weight of the placenta 0.500 kg.
– Weight of amniotic fluid 1.000 kg.
– Weight uterine tissue 1.000 kg.
– Weight 1.000 kg of breast tissue.
– Weight of water and fat retained 3.000 kg.
– TOTAL 10.000 kg.
Suggestions:
– Ask your doctor you recommend a proper diet, including enough vitamins and nutrients.
– When you’re pregnant, you are more susceptible to poisoning. Some artificial additives and ingredients may be harmful to the baby and even cause congenital damage. Lee carefully labels and reduces the intake of canned or processed foods.
– Try to eat fresh food whenever possible.
– Liquids: plenty of water, fruit juice and other liquids provide an adequate amount of fluids needed for you and your baby. Takes 8 to 10 glasses of water a day and not endure the urge to urinate; eliminate toxins from your body will help you avoid urinary tract infections that often suffer from pregnant women.
– Recalls that during your pregnancy a diet rich in calcium is essential. Consume dairy products or calcium supplements daily, preferably at night. An adequate supply of calcium the body will make you less susceptible to cramps. Consume a yogurt or drink a glass of milk before bedtime will help you sleep better.
– Avoid eating lots of salt, since it might make you retain fluid.
As usual healthy, a pregnant woman must make three meals a day, although there are upset stomach, can be expanded to five or six servings, reducing, not surprisingly, the amount of food in each one. To overcome hunger between meals, cheese, yogurt, juice, fruit and vegetables must be the best snacks, discarding fat sources such as cakes, potato snacks or sugary drinks.
– It is necessary to include all kinds of products to ensure they are receiving the full amount of nutrients that are needed in this key period of life. It is important to stress that no one can consume a type of food in excess or missing a certain product in the diet.
– Try to plan your meals. The meals planned in advance to help you and your family eat a balanced diet. Use the food pyramid guide to select what you eat. Table 1 provides suggestions about the kinds of foods they can continue to eat the food pyramid. In Table 2 identifies the major nutrients that you and your baby will need during their pregnancy.
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