One of the most interesting issues for many women who have just learned that they are pregnant is how their diet should be.
In fact, all these concerns are often unnecessary. Because nausea and vomiting and loss of appetite problems can naturally prevent weight gain in the first months.
Sometimes patients are given various diets and are forced into certain nutritional programs. Except for some special cases of pregnancy, this Such approaches have no scientific validity. It is not an acceptable approach to scare women and force them to consume food items that they do not like or cannot tolerate. Such diets can only be prepared individually by expert dietitians, taking into account the patient's condition, in line with the doctor's recommendations.
However, It should also not be forgotten that the baby's growth, health, spiritual, physical and mental development are proportional to the mother's health and balanced nutrition. are the most important factors. Because the baby grows and nourishes himself by choosing and taking what he needs from the mother's nutritional reserves and what he consumes during pregnancy. It is also a guarantee that the future baby will be healthy.
During a normal pregnancy, it is sufficient for the mother to gain approximately 10-12 kg in order to transfer to the baby what she consumes in addition to her own needs. I can achieve this increase. For the supplement, a pregnant woman should take 20gr daily as a supplement, compared to before pregnancy. He/she needs to consume protein, 15-20 mg iron, 500 mg calcium and an average of 300 calories of energy.
Let's take a look at the nutrients that should be consumed frequently during pregnancy.
CALCIUM
Calcium is required for your baby from the 8th week of pregnancy. It is a necessary mineral for the development of bones and teeth, which begin to form from the beginning.
During pregnancy, twice the amount of calcium you normally need is required. Because there is a constant loss of calcium from teeth and bones throughout pregnancy. Foods rich in calcium are cheese, milk, yoghurt. , and green leafy vegetables.
In order to be protected from diseases such as brucellosis and typhoid, make sure that the cheese and milk you consume are hygienic and well pasteurized.
PROTEIN
Increased protein requirement during pregnancy. Protein-rich foods such as red and white meat, milk and dairy products, eggs, fish, legumes (beans, lentils, kidney beans, etc.) are recommended to meet the needs.
Proteins are divided into two as animal and vegetable proteins. In diets, vegetable and animal proteins are recommended. Proteins should be consumed in equal proportions.
It is recommended to consume fat-free meat in animal foods as much as possible. In addition, Omega 3 and Omega 6 fatty acids, which are found in fish in addition to protein, are substances that have a positive effect on the baby's intelligence development. The fish consumed must be fresh and well cooked. .
IRON
It is important to consume "blood-forming" foods rich in iron during pregnancy and to use iron supplements with folic acid, especially after 4-4.5 months. Because especially during these months Later, anemia may occur due to iron deficiency. People with severe anemia may also start taking blood pills (iron pills) in the early stages of pregnancy. However, in this case, the start of treatment may be postponed for a few weeks as there may be an increase in nausea, vomiting and stomach complaints, which are common in the first months.
Iron deficiency in pregnant women may cause complaints such as weakness, fatigue, shortness of breath, tendency to sleep and palpitations. Regarding pregnancy, it paves the way for complications such as premature birth, failure of the baby to develop in the womb, stillbirth and miscarriages. In addition, fruits and vegetables rich in vitamin C will increase iron absorption from the intestines. Iron pills, which are generally started after the 4th month, should definitely not be taken with milk. Because milk reduces the absorption of iron and makes it ineffective.
The dose of the iron pill given is adjusted individually by the physician. If the person's blood is extremely low, the dose of the blood medicine may be increased. Or, for example, in twin pregnancies, the dose may be increased because the body's iron requirement will increase.
Some people may not be able to use iron pills during their pregnancy due to stomach complaints. In these people, drinkable (liquid) iron solutions can be used. Sometimes iron can be loaded into patients with intravenous or intramuscular applications. In very advanced cases, blood or erythrocyte (red blood cell) transfusion (transplantation) may become necessary.
If a person's blood hematocrit and hemoglobin values still remain low despite intensive iron treatments, anemias other than iron deficiency anemia or intestinal absorption disorders (malabsorption syndromes) should be sought.
C VITAMIN
Vitamin C is a necessary vitamin for the absorption of iron from the intestines, for increasing the body's immune resistance against disease-causing microorganisms, and for many biochemical processes in our metabolism.
br /> The need for vitamin C during pregnancy increases due to the acceleration of metabolism;
However, it is not recommended to take vitamin C in pill form in pregnant women who eat regularly.
Vitamin C can be obtained from oranges, lemons, red and green peppers, tomatoes, strawberries, grapefruits, It is found in many fresh fruits and vegetables such as cauliflower, cabbage and Brussels sprouts. Since it is not stored in the body, a certain amount should be taken every day. Most of the vitamin C is lost in foods that are stored and cooked for a long time. You should consume the foods when they are fresh, and eat well-washed vegetables raw or raw. You should eat it by boiling it a little. Also, pregnant women are not recommended to eat foods that have been kept for a long time, that do not contain natural ingredients, canned foods and similar foods.
FOLIC ACID
For the development of the baby's central nervous system, especially from the first weeks of pregnancy. It is very important to take 'vitamin B9', that is, folic acid. It should be taken every day as it is not stored in the body and more than normal is needed during pregnancy. Fresh green vegetables are a source of folic acid, but long-term cooking and long-term waiting reduces its amount in foods. It is available in many spinach, peanuts, hazelnuts, cauliflower and whole wheat bread.
Since natural foods cannot fully compensate for the folic acid deficiency of pregnant women, it would be appropriate to take it externally as a pill from the first weeks of pregnancy.
Babies due to folic acid deficiency in pregnant women. It has been shown that some abnormalities (hydrocephalus, spina bifida, anencephaly) may occur under the name of 'neural tube defects'. It has also been observed that preeclampsia (pregnancy poisoning) develops more frequently in these pregnant women.
Folic acid deficiency has been previously detected or neural tube Women who have given birth to a baby with defect anomaly should take follicles at least 3 months before the date they intend to become pregnant. They should start taking icy acid.
FIBROUS FOODS(Fibre foods)
Fibrous (fibre) foods, which should constitute a large part of your daily nutrition, are very useful in preventing constipation and intestinal laziness, which are common during pregnancy.
Generally, all vegetables are rich in fiber. You can eat plenty of them every day. Whole wheat foods also contain fiber, but they should not be consumed excessively as they reduce the absorption of some other nutrients from the intestines.
Fibrous foods are most frequently consumed as whole wheat bread, oatmeal, kidney beans, and bran beans. It is abundant in pasta, apricots, raisins, peas, leeks, brown rice, raspberries and nuts.
FLUID IN PREGNANCY
Drinking plenty of water and fluids during pregnancy is beneficial for you and your pregnancy. Especially, consuming plenty of water can be protective or therapeutic in many cases such as urinary tract infection, oligohydramnios (lower than normal amniotic fluid of the baby), premature labor, respiratory tract infections, constipation and diarrhea.
br /> Soft drinks and fruit juices are not recommended during pregnancy. Tea; It can be drunk openly, 2 cups a day. Since coffee contains caffeine, it can be drunk not to exceed 1 cup a day.
Herbal teas such as mint, lemon, sage, linden, rosehip and chamomile, which are completely natural and do not contain any additives, can also be drunk during pregnancy. However, there are some concerns about drinking "cinnamon and sage". Therefore, it is not recommended to consume this herbal tea during pregnancy.
When alcohol is used during pregnancy, it is defined as "fetal alcohol syndrome" in the baby and causes mental retardation and some structural abnormalities. It is definitely harmful because it causes problems that manifest themselves.
Restricting unnecessary calorie consumption during pregnancy. It should not be forgotten that the important thing is not the fat binding of the mother's abdomen but the healthy and proper development of the baby inside. Therefore, it is necessary to avoid sugary foods and drinks that lack essential nutrients such as cakes, biscuits, jams and soft drinks as much as possible. In addition, boiled foods should be preferred instead of fatty fried foods. It should be avoided.
It is also appropriate to avoid excessive salt consumption. Especially in recent months, with excessive salt consumption, edema in the body may increase, blood pressure may rise and you may feel more uncomfortable.
Which food sources are useful for what purpose?
Meat, eggs legumes: They are responsible for the development of brain, muscle, bone and teeth and blood production. They meet the need for protein and iron.
Milk and dairy products; They are responsible for the development and growth of bones and teeth. They are a source of protein and calcium.
Vegetables and fruits: They provide vitamins and minerals for growth and development.
Cereals: They are important for growth and development because they contain calories and B group vitamins.
Fat and sugars: They only contain energy and close the energy gap.
Sufficient We must consume these food groups, which we must consume carefully in a balanced diet, with the same care during pregnancy, so that we can gain the right eating habits to live a healthy life.
"Pregnancy is not the appropriate time to diet"
Age, height and movement Pregnancy should be started at an appropriate weight according to our situation. It is not right to lose weight in an overweight pregnant woman during pregnancy. It is necessary to try to maintain her weight and not to restrict calories, especially after the fourth month. Preventing excessive intake of high-calorie foods in the diet, but providing the basic nutrients required for pregnancy It is essential to meet the needs by taking In very active pregnant women, what is absolutely necessary is to maintain the weight and additionally meet the increasing requirements for pregnancy. It is very important to follow the weight during pregnancy. 0.5-1kg in the first three months, and 1.5-2.0kg on average in the following months. It is appropriate to gain weight.
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