The baby is fed from the mother through the placenta. Therefore, what the mother feeds is very important. During pregnancy, you need to add 300-500 calories to your daily energy intake. And the most important thing is to consume enough and balanced meat, milk, fruit-vegetable, grain-bread groups.
If we look at the needs of our body during pregnancy in detail:
Energy: Sufficient energy must be available to use protein, otherwise proteins cannot be used in cell renewal. Consuming foods with high nutritional value is as important as getting energy. The most important source of energy is carbohydrates, as they can be converted into energy quickly. Bread, pasta, bulgur and fruits are rich sources of carbohydrates.
Protein: Protein is important for your baby's growth and development. The amount of protein that pregnant women should take per day is 60 - 70 grams. Consuming fish twice a week is very important for the baby's brain development.
Iron: Iron absorption during pregnancy is less than normal. For this reason, iron deficiency is observed during pregnancy. And during pregnancy, iron supplements are used under the supervision of a doctor and dietitian. To get the most benefit from iron supplements, they should be taken on an empty stomach. To increase iron absorption, foods containing vitamin C should be consumed along with foods containing iron. Raisins, prunes and dried apricots contain iron. Orange juice-molasses or molasses-kiwi are among the good pairings. The vitamin C content of orange juice and kiwi will increase the absorption rate of iron found in molasses. Some foods containing iron: Eggs, meat and its derivatives, dark green leafy vegetables, legumes and dried fruits.
Zinc: Zinc is needed for the baby's cell growth, brain development and the production of body proteins. it needs. containing zinc Inspirations: Red meat, seafood, milk, yoghurt and its derivatives, eggs and oilseeds.
Calcium: During pregnancy, the baby's bone formation and the development of the skeletal system depend on calcium. The baby uses the mother's calcium stores, so the mother must take enough calcium, otherwise the mother will begin to develop a deficiency. And the risk of developing osteoporosis increases in the future. During pregnancy and breastfeeding, the mother's daily calcium need is 1300 mg. Foods containing calcium: Milk, yoghurt, cheese, molasses, hazelnuts, legumes and green leafy vegetables.
Folic acid: If folic acid is insufficient during pregnancy, neural tube defects and magaloblastic anemia in the mother. and problems such as the child being born at a low weight may occur. Studies have shown that the most important reason for folic acid deficiency is vitamin loss due to incorrect cooking methods. Expectant mothers should start using folic acid under the supervision of a doctor at least one month before getting pregnant. Because the need almost doubles during pregnancy. Sources of folic acid: dark green leafy vegetables, cauliflower, meat, milk, yoghurt and its derivatives, eggs and grains.
Vitamin A: Vitamin A, which is one of the fat-soluble vitamins, is found in fish, milk, It is found in vegetables such as yoghurt, egg yolk, carrots, dark green leafy vegetables and tomatoes.
Vitamin B12: We need vitamin B12 for DNA synthesis during pregnancy. Sources of vitamin B12: animal-derived foods such as milk, yoghurt, eggs, cheese and meat.
Vitamin D: We talked about the importance of calcium for the mother. We need vitamin D to use calcium. Just as we get vitamin D from a balanced diet, we also get it from sunlight.
Vitami C. ni: It enables the iron found in food to be absorbed more in our body. Vitamin C is an immune system booster. Sources of vitamin C: Citrus fruits, tomatoes, broccoli, kiwi, rosehip and potatoes.
Water: Water is a very important carrier. No matter how balanced and adequate our diet is, if there is no water, the food we consume cannot be transported. It is important for the blood volume of the baby and mother during pregnancy, as it is both a carrier and a purifier. For this reason, at least 2-2.5 liters of water should be drunk a day.
How much weight should be gained during pregnancy?
Various changes occur in a pregnant woman's body, and the mother needs to adapt to these in a healthy way. It is important to gain weight. The weight of the baby, increased blood volume, growing breasts, placenta and amniotic fluid cause the mother to gain weight. A healthy mother should gain 10-14 kg during her pregnancy.
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