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Nutrition for pregnant women
Nutrition for pregnant women.
Eating habits of mothers during pregnancy and breastfeeding affect the infant
eating habits of mothers during pregnancy and lactation affect the child.
Pregnant women should not eat much because of abundant food leads to obesity, and what the difficulties in childbirth, various diseases and birth of children prone to large obesity. Experts recommend entering in the first trimester of 150 kcal more, second and third trimesters of 350 kCal more. the energy needs of pregnant women affected by physical activity, at work and at home.
need to be fed products containing proteins, fats, carbohydrates , vitamins - B, C, D, E, K - and minerals - calcium, phosphorus, iron and iodine -. course in moderation, balanced and in good time. It is important to have balanced meals.
Cereal foods are required during pregnancy . Choosing products from whole grains or enriched supplements - soy, bran - and wholemeal products that enable normal bowel movements.
For snacks: cereal porridge and milk, with the addition of chopped hazelnuts, walnuts and dried fruit.
Milk and dairy products are important, mainly due to calcium and phosphorus - for tissue growth and cell function -. however should not be exaggerated, because dairy products are rich in calories. If you take more milk, yogurt, choose the lower fat percentage or young cheeses.
Meat, fish and eggs are required to eat at least one daily meal. An important source of biologically valuable protein, iron, zinc, copper and vitamin B12. Eggs should be cooked to eat and do not overdo it, because they contain a large amount of cholesterol in egg yolk . eat meat with less cholesterol, which is turkey, chicken, beef, rabbit meat and all kinds of fish. Chicken liver is significant due to the content of iron, eat once a week. Processed meats as little use as additives to improve taste and odor.
Vegetables and fruits are necessary, minimum 3-5 servings a day. Prevent miscarriage, blood clotting, preeclampsia.
vegetables to eat as a salad or soup and a roast - potato, eggplant bake in its own shell -. Consume legumes - beans, peas, lentils, soya beans -. daily volume up to 100 g.
Fruits and fruit juices, a minimum of 300 grams per day - all types -.
Sugar should be replaced with honey and fruit products. eat about 30 - 40 g per day.
not recommended more than two of coffee per day as a true green and black tea.
Preparing meals: blanching - briefly cooking food in boiling water with the lid closed, cook in pairs - the preparation of fruit and vegetables .
Omega-3 fatty kiselnine encourage the development of brain and nerve cells in a child, so you need to nibble on nuts, hazelnuts, pistachios, almonds and use soybean oil or canola oil.
Folic acid is important because it prevents degenerative changes embryos. Take drops of nettle if you drop the level of iron, as this may cause anemia.
not eat: soft cheeses, raw eggs, cod, tuna, immature potatoes, white sugar, carbonated drinks, artificial sweeteners, coffee, Coca-Cola and cigarettes.