Pregnancy is the most awaited couples (couples). As well as with their parents who had been carrying a dream for grandchildren. Because it is very important for pregnant women to be selective in determining the food, the amount should be targeted, and everything should be nutritious.
Outside there are many myths that when pregnant should eat twice as much, in fact it is wrong. The truth is that pregnant women should eat two times more nutritious, and not eat twice as much, because it can lead to obesity which would be difficult lowered postpartum later.
A pregnant woman should not eat haphazardly, everything has to be right on target. Indeed, within a few months of not being able inevitable cravings, desires to meet the demands of a baby considered becoming a must do. You can just to placate prospective baby, but still notice the nutrition of these foods.
There are many dietary restrictions for pregnant women such as fast food are easily found in fast food restaurants. Raw or undercooked foods such as steak medium rare is also not good for pregnant women, because it is feared bacteria, such as Salmonella and E. coli that threaten the health of the mother and fetus.
Healthy Foods for Pregnant Women
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If you and the prospective baby stay healthy until the time of childbirth, the main priorities you have to do is consume healthy foods for pregnant women. Here are healthy foods that contain a lot of nutrients that nourish the needs of the mother and fetus.
During pregnancy 1-3 months is usually the desire to eat something or cravings. A pregnant woman should be able to control the appetite because it did not rule out unhealthy food cravings. Nutrients and minerals contained in food should be necessary during pregnancy, such as iron, folid acids, complex carbohydrates, protein, and some vitamins.
More specifically, the following is a list of healthy foods that can be recommended for consumption by pregnant women:
1. Cereals
Every morning you can start the day with breakfast cereal. The folic acid in cereals are required in the first few weeks of pregnancy phase, the next (up to eight months ahead) Vitamin B is a nutrient required to be met.
Experts advise pregnant women to get at least 400 micrograms of folic acid per day. They also say that the cereal can be a healthy food choice for pregnant women which can be consumed as breakfast. If you do not like cereal, try to replace it with vegetable asparagus and peas.
2. Beans Lentils
Look for dried lentils because they contain enough protein, about 15 grams per cup. A pregnant woman needs at least 10 grams of protein per day and a maximum of 60 grams. You can meet these needs by eating cooked dried lentils.
Lentils are also high in fiber which is good for digestion. You can add the lentils in rice or salad you made, so the advice of one of the spokesperson for the American Dietetic Association.
3. Broccoli
A good option for vegetarians, do you include?
Broccoli become an excellent source of nutrition for pregnant women, such as calcium and folic acid. In addition, there are also fiber and antioxidants which are useful for the digestive system and combat various diseases. Also contains vitamin C which is needed when the pregnancy to help the absorption of iron is more perfect, can also be found on wheat or brown rice.
4. Milk Without the Fat
Body absorb the calcium in food double than usual, but actually needs per day remains the same. However, most people are too few high-calcium foods. If you meet these needs, nonfat milk can be a smart choice. Each glass of milk can supply about 30% of the nutritional adequacy in the form of calcium that is recommended 1,000 milligrams.
5. Bananas
Bananas are a great source of potassium which acts as an energy booster for pregnant women who experience fatigue. The fruit is also easily digested by the gut because the meat is soft and does not make the stomach feel queasy when ingested.
6. Meat Without Fat
Meat is a good source of iron animal that twice required while undergoing pregnancy. Choose lean meats so as not to cause disastrous postpartum or it could be when they undergo during pregnancy, namely obesity.
7. Cheese
Not all of the cheese is good for pregnant women. Highly recommended to choose cheddar or mozzarella cheese because both contribute calcium and protein that is high enough on the body. Every ounce of her there are 150 to 200 mg of calcium.
8. Eggs
Sometimes the stomach feel queasy if you have to eat meat constantly, especially when it contains. Therefore, there are healthy foods for pregnant women alternatives to meat together provide the daily protein requirement is pretty much, ie eggs.
Not only proteins, there are also other nutrients such as amino acids. You can eat it by making a vegetable omelet is then combined with broccoli and cheese topping, you can provide for drinking one glass of low-fat milk.
9. Oatmeal
If you do not like or get bored if they have breakfast with cereals continuously, try to replace it with oatmeal. Oatmeal can be a source of energy that would be required to do a bit of activity in the house. The energy present due to the content of complex carbohydrates which are also capable of making you feel full longer. Oatmeal also helps a patient with high cholesterol.
10. Greens
The average green leafy vegetables like spinach are rich in folic acid and iron. Both of these nutrients can make the fetus in the womb staying healthy and nutritious nourishment. You can make spinach with horseradish for dinner together.
11. Wheat Bread
If you are pregnant, you are advised to replace white bread with whole grain bread. On whole wheat bread are carbohydrates, fiber, and iron which can make the stomach feel full longer. Eat at least four pieces of wheat bread a day was able to meet 20 to 35 grams of daily fiber needs.
12. Oranges
Already many are familiar with the properties of orange due to the high content of vitamin C, folic acid, fiber, and water. One of them is to meet the needs of body fluids. A pregnant woman should also keep the amount of fluid in the body so as not to become dehydrated which may threaten the health of the fetus.
13. Nuts
Nutisi fat is vital for infant brain development. The experts urged pregnant women to replace saturated fats such as meat with unsaturated fats that can be found in some types of legumes, such as peas and beans. If you are not used to snack nuts, try to dab of peanut butter on whole wheat bread you.
14. Processed Soybeans
Foods made with soy-based materials into high protein sources needed by pregnant women. Examples of processed soybean meal is the most famous tofu and tempeh. Both contain 10 grams of protein per half cup. Both the food is also cheap and easy to build and be modified.
15. Yoghurt
Fermented milk product that has become a favorite of pregnant women who live in urban areas. On yoghurt, embedded vitamin D and calcium in the full amount. A pregnant woman needs at least 1000 mg of calcium per day in order to stay healthy fetal development. You can consume yoghurt if bored with juice, calm, low-fat yogurt including healthy drinks.
16. Dragon Fruit
Although it does not come from Indonesia, this fruit is not foreign to the ear and the tongue of the people. On the market or store the fruit is definitely usual fruits of China included in the ritual.Dragon fruit including fruit for pregnant women who are healthy to eat. This is because the skin is thick, so rarely use pesticides. Based on study results, dragon fruit is ripe can be used as a cough with phlegm that is often experienced by pregnant women.
17. Apples
Apples recommended for pregnant women. The reason, apples are rich in nutrients and vitamins such as fiber that can be easily digested by the body so it does not cause weight gain. Eating an apple every day can help fetal development. The fruit is also able to overcome the problem of constipation and diarrhea that often occurs during pregnancy.
18. water Apple
Due to the high water content, water guava fruit be an appropriate alternative for those who are bored enjoy plain water. But when compared with water, a lot of people who prefer water because it can reduce fatigue during pregnancy, improve mood, relieve headaches, and others.
Although there is no direct relation with pregnant women, including fruit strawberry fruit is safe to eat. Because the fruit is rich in vitamin C that is capable of preventing the flu. There is also a pectin acid compounds which act as busting fat in the diet, appetite stimulant, and enhancing peristalsis.
20. Cherry
Do you know if it turns cherry including fruit nutritional value 20 times more than apples and oranges? You definitely shocked to learn the facts of this tiny fruit rosy.
In the body, each nutrient will work together or work individually to counteract free radicals, preventing inflammation, fight cancer, and calm the nerves of the brain because it is able to circulate normal blood well up into the brain.
Also contained mineral manganese, copper, iron, and others, some of which are very important for pregnant women. If you want to consume, choose cherries are still fresh, because according to some experts ripe cherries are still fresh can aid digestion and makes the skin baby be healthy and white.
21. Wines
The wine has a lot of colors, very beautiful when combined. Inside are small seeds that are not harmful if swallowed participate. Grapes contain high antioxidants that are useful for pregnant women, to prevent the onset of cancer cells, also provide iron intake and energy for the body thanks to the addition of compounds such as polyphenols and resveratrol.
22. Avocado
Avocado is a good source of vegetable fat to the body, because the relatively unsaturated. The function of the fats contained in avocados is to help the development of memory function of the baby is still a fetus in the womb.
Avocados also provide folic acid, vitamin B complex, and potassium which serves to assist the development of the fetal spine until childbirth. This fruit is more suitable to be consumed in the first period because it can reduce nausea to vomiting.
23. Salmon
Salmon seafood is safe for consumption by pregnant women. This is because the content of omega-3 in salmon is very high which is good for pregnant women. Said to be safe for salmon only a few contain mercury, unlike other such seafood shellfish that contain mercury so high that it is not good for consumption by pregnant women.
24. Sweet Potatoes
The new study found the presence of carotenoids in sweet potatoes are beneficial for pregnant women, the plant pigment that will be converted into vitamin A in the body.
Despite forming foods in large amounts of vitamin A can harm the body, karetonoid at different sweet potato. This substance will be converted only when needed, so it does not make you have to limit the consumption of vitamin A found in some fruits and vegetables.
25. Walnut
If you are having trouble finding salmon or already bored because continuously meet the needs of the omega-3 eggs, try to replace it with walnuts. Walnut including vegetable sources of omega-3 are equally well with salmon or eggs. You can mixed walnuts on a salad.
26. Olive Oil
Olive oil is useful for beauty and health. People there routinely apply this oil on the skin to look smooth and elastic. Some are used for frying because it contains unsaturated fats and vitamin E that it had a positive impact on health, including pregnant women.
By providing healthy food intake form for pregnant women at the top, when the mother's maternity hopes to have a healthy baby is very likely.
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