Nutrition in Pregnancy
Pregnancy; It is a period that shapes the baby's physical development, intelligence and body system. The importance of 9 months affects an entire lifetime.
A balanced and healthy diet is important in all periods of life and is essential in pregnancy.
Nutrition during pregnancy should not begin with pregnancy; for a woman to be pregnant, to carry the baby to the end of pregnancy, before pregnancy, it must be fed regularly and healthy. In addition to raising the unborn baby, the expectant mother should also have adequate and balanced nutrition to meet the energy and nutrients of the milk that will be fed after giving birth. Adequate and balanced nutrition during and after pregnancy is important for healthy physical and mental growth and development of the child.
If there is not enough and quality food intake during pregnancy; the baby begins to consume the food stores in the mother's body, and the health of the mother and the baby is compromised. Inadequate and unbalanced nutrition may cause permanent retardation in the mental development of the baby, especially in the first trimester when the brain structure is shaped.
Diversity in nutrition should be provided by consuming food from each food group at each meal. Milk and dairy products must be in daily nutrition and should be consumed regularly every day. The important thing is to consume foods that contain protein, fat and carbohydrates at a balanced rate every day.
Drinking 2.5-3 liters (10-15 glasses) of water per day is very important during this period. In addition to water, milk, buttermilk, fruit juices can also be consumed. Abundant fluid consumption prevents urinary tract infections, decreases the baby's water, the risk of premature birth, respiratory infections, constipation and diarrhea and helps to treat them.
Pregnancy is not a period of unlimited food, quality and balanced nutrition provides both a comfortable pregnancy and a healthy birth.
According to experts, the words can you carry two lives, you have to eat twice ”are very wrong. The important thing is not the weight gain of the pregnant woman, but the baby is taking the necessary nutrients.
The developing baby in the womb needs some basic nutrients, vitamins and minerals. Calcium, iron, iodine, zinc and magnesium are the most important ones.
Healthy eating; helps to improve maternal health and congenital anomalies.
Physical activity during pregnancy
Physical activity in pregnancy is beneficial unless there is a risky condition and with the consent of the doctor. From the first 3 months of pregnancy, a regular exercise program should be added to balanced and disciplined nutrition. Sports such as walking, swimming, maternity yoga and pilates can be done at least 2 days a week for one hour, regularly and not tiring. Exercise during pregnancy reduces back and back pain, sleep problems, bloating and edema due to pregnancy. It also makes the mothers feel better both physically and psychologically.
HEALTHY NUTRITION IN PREGNANCY
VITAMIN AND MINERALS
Calcium and vitamin D are found in the main structure of the bones and keep them strong. Vitamin D is also required for the use of calcium in bone and tooth structure.
Iron is essential and vital for blood production in mother and baby.
Iodine is necessary for the production of thyroid hormones; deficiency negatively affects the intelligence of the baby.
Zinc affects the formation of bone and nervous system.
Magnesium provides relaxation of nervous system and muscles.
Milk and dairy products: protein, calcium and vitamin source; Supports baby's bone, eye and tooth development.
Meat, eggs, legumes group: rich in protein, iron, vitamin B and calcium; Infant muscle, blood and brain development positively affects.
Vegetable and fruit group: Contains vitamin A and C; It is important for the formation of eyes, skin and blood cells.
Cereal group: is rich in energy and vitamin B, supports the growth of the baby and the development of the immune system, is important for blood clotting and cell communication.
Fat group: contains essential fatty acids, provides energy, supports the development of the baby's brain cells and forms the building blocks of the nervous system.
KEY FOODS IN PREGNANCY
WATER CONSUMPTION 2.5-3 liters (10-15 glasses) of water should be drunk.
PHYSICAL ACTIVITY At least 2 days a week, 1 hour walking, swimming, pregnant yoga, pilates can be done.
Weight gain of 10-14 during pregnancy is normal.
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