Nutrition Guide in Pregnancy
Your body undergoes numerous physical and hormonal changes during pregnancy. The diet you will follow during this period will affect your health and your baby. To ensure that you stay healthy throughout pregnancy, you should create a healthy and balanced diet. The food you eat is your baby's main food source, so it is critical that you consume nutrient-rich foods. Proper nutrition can help promote the growth and development of your baby. By following some fairly easy eating rules, you can move on to a healthy pregnancy.
Increased Food Consumption
Your body has increased nutritional needs during pregnancy. Although the saying yemek eating for two ”is not entirely correct, more micronutrients and macro nutrients are needed to support yourself and your baby.
Micronutrients are nutritional components such as vitamins and minerals that are only required in small amounts. Macro foods are foods that provide calories or energy. These include carbohydrates, proteins and fats. You should consume more than any type of food during pregnancy.
300 calories additional in the first 3 months
1200 milligrams of calcium
600-800 micrograms of folate
27 milligrams iron
Most pregnant women can meet these increased nutritional needs by choosing a diet that includes healthy foods. A simple way to ensure that you receive the necessary nutrients is to eat different foods from each food group every day. In fact, all meals should contain at least three different food groups. Every food group needs to offer something to your body. For example:
Cereals are a good source of energy.
Fruits and vegetables are full of antioxidants, fiber, water and fat soluble vitamins.
Meats, nuts and legumes give your body protein, folic acid and iron.
Dairy products contain large amounts of calcium and vitamin D.
What should you eat?
Your body may not function properly if any of these food groups is missing. Remember, your goal is to eat a wide range of foods during pregnancy. As much as possible, choose natural, low-fat foods instead of processed empty foods. For example, chips and sodas do not contain healthy nutritional value. You and your baby can benefit more from lean proteins such as fresh fruits, vegetables, chicken, fish, beans or lentils. This does not necessarily mean that you should avoid your favorite foods during pregnancy. However, you should balance important vitamins or minerals with nutritious foods. Including the following nutrients in your daily diet in general will help you meet the nutritional needs of your body during pregnancy.
PROTEIN
Protein is critical to ensure the proper growth of fetal tissue, including the brain. It helps breast and uterine tissue to grow during pregnancy. Allows more blood to be delivered to your baby. You should consume three servings of protein a day. The best protein sources are:
Lean beef
beans
Chicken
Salmon
Nuts
Cottage cheese
CALCIUM
Calcium helps build your baby's bones and regulates your body's fluid use. Pregnant women need at least three servings of calcium per day. Five servings are recommended to young people during pregnancy. The best sources of calcium are:
Milk
Yoghurt
Cheese
Cabbage
Eggs
FOLIC ACID
Folate, also known as folic acid, plays an important role in reducing brain and nerve defects. These are major birth defects that affect the baby's brain and spinal cord, such as spina bifida and anencephaly. When pregnant, you need to take 600 to 800 micrograms of folic acid. The best folic acid sources are:
Liver
Nuts
Beans and lentils
Egg
dry beans and lentils
Nuts and Peanut Butter
Dark green leafy vegetables
IRON
Iron works with sodium, potassium and water to increase blood flow. This ensures that you and your baby receive sufficient oxygen. You should take 27 milligrams of iron per day. The best iron sources are:
Dark green leafy vegetables
Citrus
Multigrain breads or cereals
Lean beef and poultry
Eggs
Dried fruits
OTHERS
In addition to good nutrition, it is important to drink at least eight glasses of water daily and take prenatal vitamins. It is difficult to obtain sufficient amounts of certain nutrients, including folic acid and iron, from foodstuffs alone. Talk to your doctor about which prenatal vitamins you will take to help you and your baby stay healthy.
Craving and Disgust
During pregnancy, many women are disgusted with certain foods and certainly do not want to eat. In addition, there may be excessive desire for at least one type of food. It is not clear why women develop their desire for food during pregnancy. However, researchers believe that hormones play a role. The most common cravings during pregnancy:
Chocolate
Spicy or bitter foods
Seasonal fruits
Abundant calorie foods such as mashed potatoes and pizza
You can consume these foods, but you should try to limit the intake of such junk foods and processed foods.
Disgust from a meal can be a problem if it contains foods that are important for the baby's growth and development. Talk to your doctor if you have any negative reactions to the food you need to eat during pregnancy. Your doctor may recommend other foods or supplements to compensate for the lack of certain nutrients in your diet.
1 WEEK
It may sound strange, but the pregnancy journey begins even before your baby is born. Since your ovulation takes place approximately two weeks after the start of your last menstrual period, your baby's Fetus Age (which begins when the egg is fertilized) will be two weeks shorter than the gestational week. So, when you are 8 weeks pregnant, your baby's fetus age is 6 weeks.
You can take action to do the best for your baby in the coming months. You should create a balanced diet that can also benefit daily breast milk, including multivitamins or prenatal vitamins or folic acid and other minerals and vitamins necessary for pregnancy. Folic acid, naturally found in lentils, dried beans, peas and whole grain breads, has been shown to help prevent premature pregnancy birth defects. Talk to your doctor (obstetrician or gynecologist) about prenatal vitamins. Do not acquire unhealthy habits. Tell your doctor about any medical condition. If you are taking prescription drugs, you can consult your doctor. Avoid smoking and drinking alcohol and limit coffee to 1 cup per day.
2 WEEKS
To transform a baby from a single cell into a beautiful newborn; There should be a tremendous flow of energy, nutrients and resources from your body. A healthy diet can help. In the second week of pregnancy: Remember that eating the right food provides enough energy to strengthen your baby and your growing baby. Choose balanced foods (including proteins, fats, vitamins and minerals). Helps keep your body healthy. Try to keep portions and quantities in the appropriate proportions. You can try to split your plate in half as a portion. Vegetables and fruits should make up half of your plate. Proteins and cereals also make up the other half. And oils: It is best to use cautiously.
What is Prenatal Vitamin?
Prenatal vitamins provide the perfect way to ensure that you get all the nutrients your baby and your child need. Although it is similar to the multivitamins that adults usually take, prenatal vitamins usually contain vitamin and mineral levels, such as folic acid and iron, adjusted to meet the needs of pregnant women.
THREE WEEKS
You are now 3 weeks pregnant, but it is too early to miss a period or experience symptoms. Drink plenty of liquid. Your body will start signaling where you get tired, where you need to accelerate. Listen to your body. Do not use cigarettes, alcohol, or unnecessary medication, or avoid exposure to chemicals.
Starting from the third week of pregnancy, the better you eat and care for yourself, the more you will make a difference in your baby's nutritional quality.
What Do Foods Do in Your Foods?
Calorie helps to feed your growing baby. Iron and folic acid help to produce the extra blood required during pregnancy. Protein helps produce blood and builds your baby's tissues and muscles. Calcium forms your baby's bones and teeth.
WEEK 4
This is the week when your period is over and you'll probably find out that you're pregnant. By the 4th week of your pregnancy, your baby will probably be buried in the uterus and growing at an incredible rate. What happens when I'm 4 weeks pregnant? When you are 4 weeks pregnant, your baby's body now has three different layers in which all organs develop. From the 3rd week of pregnancy to the end of the 4th week of pregnancy, your baby is about 1mm. It will have length. Your pregnancy is divided into 40 weeks, 9 months or 3 months.
First Trimester (first 3 months): It consists of 1-12 weeks.
Second Trimester (second 3 months): Includes 13 and 28 week periods.
Third trimester (third 3 months): 29 to 40 weeks.
WEEK 5
During the 5th week of pregnancy, your baby's heart and circulatory system is taking shape. During the 5th week of your pregnancy, your baby's heart starts to jump and may appear on an ultrasound. The umbilical cord works with the placenta to bring nutrients and oxygen to your baby and to remove waste.
All systems change to help your baby grow. During the 5th week of your pregnancy, you may start to notice:
Your body produces more blood to carry oxygen and nutrients to your baby. The increase in your blood can be high, especially during the 5 weeks of your pregnancy, which brings demands to your circulation. Heart rhythm increases to gain speed, and these changes can cause fatigue, weakness, dizziness or even headaches. At the fifth week, you can show signs of early pregnancy. These may include changes in the chest, nausea, increased sense of smell, frequent urination, or mental changes. Most women begin to experience symptoms during the fifth week of pregnancy. However, each pregnancy is unique. Some symptoms may occur later or may not occur at all. In the 5th week of pregnancy; The placenta grows to help feed the baby and may cause uterine bleeding that may cause slight staining.
In fact, you do not need to add additional calories to your diet during the first 3 months. However, the need for vitamins, minerals and proteins is increased to promote rapid cell division and organ development in the fetus. Keep on a balanced diet. At this point, focus on getting nutrients by choosing rich foods without eating too much food.
6.WEEK
During the day often eat small meals or snacks. Avoid fatty, spicy or fried foods. Release fluids, especially if you vomit. You must ensure adequate sleep and rest. Your baby undergoes many changes in the 6th week of your pregnancy. Hormones begin to increase. They increase the levels of hCG, the pregnancy-indicating hormone, and HPL, the hormone that stimulates the baby's growth. As hormones increase during the 6th week of your pregnancy, your body reacts both physically and emotionally. In the sixth week of your pregnancy, you may experience nausea, vomiting, and psychological changes, which are general pregnancy symptoms. In addition, general symptoms may begin. These may include chest and headache, fainting or dizziness, increased urination, insomnia, excessive salivation, constipation and emotional changes. You should go to the sun and get plenty of vitamin D. Vitamin D is important for both you and your baby's health. Also avoid excessive sweet consumption.
WEEK 7
The most exciting event in 7 weeks of pregnancy is one of the developing facial and physical characteristics of your baby. Your baby is now 7-8mm. and her face became more pronounced. His mouth, nostrils and ears begin to appear. In the seventh week, the lens in your baby's eye begins to form and the iris color can be seen. His arms, shoulders, hands, legs and feet begin to take shape. In the 7th and 8th weeks of your pregnancy, your baby's body becomes longer and the neck is flat, the growing skull is transparent and round. Your emotional ups and downs are progressing. Mucous obstruction in the 7th week of your pregnancy now prevents the cervical canal and helps prevent germs from entering the uterus. Nutrition, exercise and rest are an important part of a healthy pregnancy. Applying good eating habits in advance will help you during pregnancy and during and after childbirth.
Between 5 and 8 weeks of pregnancy, nutrition plays an important role in the development of your baby's nervous, digestive, respiratory, circulatory and reproductive systems. After the 7th week of pregnancy, continue to prioritize your diet by following these tips: Nausea, vomiting, heartburn, indigestion, and other changes in your digestive system can make some compelling choices about eating. With smaller portions, try eating more often. Avoid foods that may irritate your digestive system. Drink plenty of liquid, especially water. Double your iron intake. Increased blood volume during pregnancy and the demands of your growing baby put pregnant women at risk for iron deficiency or anemia. Include iron-rich foods such as green leafy vegetables, beef, eggs and peanuts in your diet. Prenatal supplements also contain extra iron. Start taking prenatal supplements. They provide extra iron, folic acid and other important sources of vitamins and minerals. Keep in mind that prenatal supplements do not replace a healthy diet. Try to get vitamins especially by eating.
WEEK 8
Your baby's body parts and proportions continue to develop and change rapidly. Your baby is half an inch long, developing fingers and toes. His arms and legs are getting bigger. Your wrists, elbows and ankles are visible until the 8th week of your pregnancy. The shape of the eyelids and the tip of the ears, upper lip and nose become more pronounced. The joy of understanding that you are emotionally pregnant; can lead to feelings of anticipation, anxiety, or fear. It's completely normal.
What should you avoid during pregnancy?
You should avoid activities and intense exercise that may cause you to fall, create pressure or strain on your stomach. If you're running out of breath while talking, you're probably getting tired. Most doctors agree that you will want to avoid compelling activities.
You should avoid alcohol, cigarettes and caffeine. Also consult your doctor about how much caffeine you should take. Stop using saccharin and artificial sweeteners. Try using herbal and organic sweeteners. Some prescription drugs and prescription drugs; Talk to your doctor about what is good during pregnancy and decide together. Avoid exposure to chemicals and fumes from paints, cleaning products and solvents. Latex or acrylic, paint is generally considered safe. Avoid saunas and hot tubs. For your hair; Avoid chemical methods such as paint and perm.
WEEK 9
Your baby's body parts and size continue to develop and change rapidly. Your baby is the size of an olive. Your baby's skeleton begins to harden and form cartilage. Fingers, knees and elbows develop. Hair follicles are formed. During the 9-week pregnancy, your baby's reproductive organs begin to develop internally. Your baby may start moving. You have entered the last month of the first trimester period. Pregnancy symptoms continue to progress at full throttle. Nausea, vomiting, chest pain, increased urination, insomnia and vivid dreams, such as fatigue, dizziness and headache can cause more severe and faster symptoms are seen. The increase in estrogen and progesterone promotes the growth of your breasts and mammary glands. The skin around your nipples will become larger and darker. Chest pain and fullness are normal. The shape of your body begins to change. Take steps to maintain a positive body image by doing good exercise and eating well. Rapid changes in the 9th week of pregnancy make exercise and nutrition an important part of your and your baby's health. Pregnancy brings a new perspective on how your health habits affect your body and your baby. Consider many benefits of good nutrition during pregnancy: A healthy diet supplemented with folic acid can help prevent birth problems. Good eating habits will help protect your baby during pregnancy. According to the study, good nutrition can protect your baby from subsequent birth diseases. Regular exercise also offers many benefits for you and your baby. Regular exercises; It can support the muscles in the stomach, uterus and vagina. It also promotes metabolism. Exercise makes it easier for your baby to reach oxygen and nutrients. It can raise your energy level. You will also feel physically and emotionally better.
WEEK 10
diet and nutrition during pregnancy
By the end of the first trimester, your baby will be about the size of a kiwi fruit, but is now smaller than a kiwi. This measurement does not take into account the arms and legs. At the beginning of the 10th week of pregnancy, all of your baby's vital organs have been formed. His bones continue to develop. Teeth buds emerge and the eyelids develop further. Testes, 10 weeks of pregnancy begins to produce the male hormone testosterone.
You begin to feel the pressure in your lower abdomen. Because your uterus began to grow and your blood flow increased. This pressure can also cause you to urinate more frequently. The outer layer of your eye (cornea) becomes a little thicker. This is due to fluid retention during pregnancy. Eyes or raised eyelids may also occur during pregnancy. These symptoms are temporary and your eyes return to normal after birth.
You must provide your baby with a wide range of different nutrients, choosing the best foods among all foods.
Food Groups - Recommended number of servings per day
Rice and Whole Grain Alternatives: 6-7 servings
Whole Grains: 3 servings
Fruit: 2 servings
Vegetables: 3 servings
Meat and meat group: 2 servings
Milk: 500ml.
It is also important to limit foods that are high in fat, salt and sugar and to obtain a good mix of vitamins and minerals. If your baby grows too fast, add about 300 calories per day to your diet. It is 300 calories; toast and an egg, milky banana or a slightly larger portion of normal dishes. Eat in moderation, healthy.
WEEK 11
In the 11th week of your pregnancy, all organs of your baby are in place. Ready to grow and focus on growth! The blood vessels in your placenta grow to prepare for accelerated growth in your baby. At the 11th week of your pregnancy, your baby's ears go into permanent positions and reproductive organs develop. However, it is a little early to find out if there is a girl or a boy, until the 16th and 20th weeks of pregnancy.
You begin to experience the radiance of pregnancy and you become beautiful. This; your skin is slightly reddened and fuller, causing increased blood volume. In addition, your body's hormones increase the amount of fat on your face and cause the skin to become smoother with a slight shine. At this point, you can consider switching to lean skin products. In the 11th week of your pregnancy, your uterus continues to expand to accommodate the growth of your baby. The increased fats of your body make you more sensitive to acne because they provide pleasant pregnancy radiations.
At the 11th week, you should eat healthy, exercise regularly and rest; it is at the top of the list to keep your baby healthy. And it is normal to feel tired or exhausted, most women are more tired than normal when pregnant. To support your baby's developing body; It works hard to produce hormones and more blood. And your body's progesterone level directly affects how sleepy you are.
Don't forget to rest. Your body needs a nap or extra sleep hours, but avoid additional snacks during this time. Stay active. Following a balanced diet is becoming more important than anything else. You should initiate iron uptake and adjust proteins and additional calories.
WEEK 12
Your baby is almost 3 inches long !. In 12 weeks your baby's facial features continue to become more pronounced, especially his nose and chin. During the 12th week of your pregnancy, your doctor can use a special device to listen to your baby's heartbeat for the first time.
The pressure on your bladder may be lost as your uterus continues to expand upwards. Hormones still work, but your baby and placenta produce more estrogen and progesterone than your ovaries. While increasing blood volume continues throughout pregnancy, it may not increase dramatically after the 12th week, as in the first weeks of pregnancy. Your heart will probably start to work faster. By the 12th week of pregnancy, the uterus has probably adapted to your pelvis, and when you look at your body from the outside, you are now pregnant. Your uterus continues to expand and you may have gained about two to three pounds. But it can be different for each individual. Exciting changes continue throughout your body in the 12th week of pregnancy. With these changes, you may face new challenges in your daily maintenance.
What is the digestive link? The hormone progesterone secreted during pregnancy causes the digestion to slow down. This provides positive benefits for you. What does that mean? Nutrients are excreted more slowly from the body, so your baby has more time to absorb the nutrients he needs from the foods in your body. During pregnancy, nutrients and water are absorbed from the colon walls and the stool hardens.
How Much Folic Acid Should You Take During Pregnancy?
While trying to become pregnant and during the first 12 weeks of pregnancy; It is recommended that you take 5 mg folic acid supplement daily. You need folic acid during pregnancy to protect your pregnancy and your baby against the development of neural tube problems, such as spina bifida. You can also eat plenty of folic acid. Vegetables such as spinach, lamb's ear, radish, coriander, mint, lettuce, pumpkin, apple and peel, carrots, cauliflower, beets, watermelon, asparagus, broccoli, beans, cabbage and brussels sprouts; legumes, lentils, soybeans, chickpeas and dried beans; avocado, pomegranate, guava, orange and strawberry; whole wheat flour, oats, wheat germ, whole grains and wheat bran; dried fruits, walnuts, peanuts and almonds: Folic acid is the nutrients you should eat along with the advice.
Is it Important to Take Vitamin B Supplements During Pregnancy?
Vitamin B6 may help morning sickness. It also helps your body use and store the energy in your food and produce red blood cells. Banana, brown rice, lean meat, poultry, fish, avocado, whole grain, corn and nuts are excellent sources of vitamin B6.
Vitamin B12 is also an important nutrient during pregnancy. You only need a small amount of this vitamin to keep you healthy. However, if you have very low levels, you can develop anemia or damage your nervous system. If you eat meat or dairy products, you are unlikely to be deprived of vitamin B12. If you are a vegetarian or vegans, you should definitely take vitamin B12.
Appropriate Nutrition Schedule for the First Quarter
1. and 2. Week: Preliminary Diet
If you want to get pregnant, start eating healthy beforehand and do yourself a favor for the embryo that will be formed soon. Even if you are pregnant in the first weeks, you cannot make a significant dietary change because you will not understand.
Week 3: Fertility Diet
The formation of the baby is like a marathon; you need the right food to whirl. Here are the nutrients that should help you get pregnant: 1000 mg. milk and dairy products, two servings of grilled turkey, chicken, fish and beef all day, whole grains, omega-3 sources of ankioxidant fruits such as salmon, blueberries and raspberries, and at least two servings of green leafy vegetables.
Week 4: Abandon caffeine habit
Skip the coffee vending machines. Caffeine is not suitable for both your own nervous system and sleep patterns and for feeding your baby. If you want to consume coffee, use latte instead of filter coffee or decaffeinated ones.
Week 5: Food Advantages in Pregnancy
Excessive desire or disgust to certain foods may occur while pregnant. Especially from the 5th week onwards, you will begin to experience such meal changes. For example, fish smell may be heavy or sweets may make you sick. What you eat starts to change.
Week 6: Fighting Nausea During Pregnancy
Avoid spicy and fatty foods. Also try to wake up early in the morning so you can get up early. The empty stomach will become more nauseous. Eat often and less. Feed small portions throughout the day. Try to stabilize fluid intake to avoid dehydration.
Week 7: Digestive Distress and Constipation Problems in Pregnancy
Suddenly indigestion and gas may start. You should prefer non-gas foods and you should not eat or sleep to prevent your stomach from souring. You should also drink plenty of water again, so that the stool is thick. Constipation will cause unnecessary pain.
Week 8: Beginning of Craving in Pregnancy
Chocolate, pickles, ice cream or pineapple eri Pregnancy requests can clarify your taste buds. In moderation, try to eat everything you want, but do not consume unhealthy junk food.
Week 9: Transition to Energy-Providing Foods in Pregnancy
To avoid consuming energy levels of your pregnancy; you should consume plenty of protein, vitamins and useful fats. Talk to your doctor about whether or not to take supplements.
10. Week: Frequent Urination in Pregnancy
You may often have to leave the table at parties or family dinner. For this, try to go to the toilet before the urine arrives. You will benefit.
Week 11: Super Foods During Pregnancy
12 super foods in the pregnant diet: red meat, lentils, yogurt, salmon, avocado, oats, beans, nuts, mango, carrots, peppers and water.
Week 12: Weight Gain
Don't be afraid of slow and steady weight gain. You can start exercising slowly.
DO YOU HAVE TO SUPPLY ANY VITAMIN?
Yes, you should take two important supplements during your pregnancy:
400 micrograms (mcg) of folic acid per day for the first 12 weeks
10 mcg vitamin D per day during pregnancy
You may want to take a pregnancy multivitamin that includes folic acid and vitamin D, as well as vitamins such as iron, calcium, vitamin C and zinc. However, you should consult your doctor for this. Your body absorbs three times more iron than normal during pregnancy. Therefore, iron deficiency anemia is very common in pregnancy. You should do a blood test for this and if you have iron deficiency, your doctor may prescribe iron supplements.
Iron deficiency: Red meat, fish, eggs, beans, legumes, green vegetables, peanuts and whole grains enriched are all very good sources of iron.
Iodine supplementation is not recommended. Because too much iodine intake can cause thyroid problems. Instead of iodine supplements, try to include iodine-rich foods such as dairy products and fish in your weekly diet.
Ask your doctor about any special supplements you may need if you have any of the following diseases or conditions:
Vegan nutrition or vegetarianism
Limited nutrition (for food intolerance or religious reasons)
Diabetes or gestational diabetes
If you have a history of neural tube defects in your family or spouse's family
If you have anemia
Are there foods that should not be eaten during pregnancy?
It may not be reliable for the mother or baby because there are some foods that you will have to leave during pregnancy.
Unpasteurized milk and cheese or ripe cheeses; may contain a dangerous bacteria called listeria. Avoid cheeses with a white crust such as Brie and soft, blue-veined cheeses like roquefort.
Smoked or undercooked meats; Toxoplasmosis, a disease that can cause complications in pregnancy and childbirth. Also, be sure to cook ready meals thoroughly.
Shellfish such as oysters and shrimps; bacteria and viruses. Unfrozen ones should be avoided before making them, as they may contain interference. Most of the sushi sold in stores is safe, but if you have any doubts, it is best not to risk your baby. Smoked fish is safe to eat during pregnancy.
Avoid raw or undercooked eggs: Some eggs may cause food poisoning, such as salmonella. Avoid foods made from raw eggs, such as homemade mayonnaise. Salmonella other foods that may cause food poisoning; raw shellfish and raw or undercooked meats.
Shark, swordfish and marlin contain insecure mercury levels that can affect your baby's nervous system. The tuna also contains mercury, so it is best to eat four tin tuna or two fresh tuna each week.
Do not eat products such as liver, sausage and fish oil supplements. The liver may contain a large amount of retinol, an animal form of vitamin A. But surpluses can be harmful to your developing baby.
You should stop drinking alcohol during pregnancy. There's no way to know how much alcohol is safe. However, the more you drink, the higher the risk of your baby's long-term health problems. During the first trimester, alcohol can also increase the risk of miscarriage. Therefore, experts recommend that you avoid them while you are pregnant.
Do not consume more than 200 mg of caffeine per day. You can consume about two cups of tea or instant coffee. Green tea and energy drinks also contain caffeine, so check their labels when choosing what to drink. Instead, you can switch to decaf drinks.
Some studies suggest that overcooked starchy foods may be associated with “low birth weight.. This is because it contains a compound called acrylamide found in foods such as potatoes and in toasted bread, oven baked, roasted or grilled bread at high temperatures.
Further research is needed to be sure of the risks that acrylamide poses to you and your baby. However, it is easy to lower acrylamide levels in your diet, you should note.
Do not overcook starchy foods. For example, fry the potatoes and chips until only a light color and eat toast that has not turned dark. Prepare pre-packaged foods that need to be fried or heated in the oven according to the cooking instructions.
Since processed food contains acrylamide, do not eat too many packs of biscuits or ready meals. Also do not consume instant soup.
Store potatoes in a dark, cool and dry place, but do not store in the refrigerator. Storing potatoes in the refrigerator can increase the amount of sugar they contain, which can result in higher acrylamide when you cook them, fry them or bake them.
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