Because of this, the Mother should also contain a central keep intake of nutrition food that goes into the body. Diet and a healthy lifestyle can help the growth and development of a healthy fetus in the womb of the mother.
Planning of nutrition for pregnant women should be referred to the RDA (Recommended Daily Allowance or recommended daily intake). Than mothers who did not get pregnant, pregnant mother needs protein increased to 68% 100%, folic acid, calcium and iron, 50% of 200-300%. The recommended food ingredients must include six groups, namely foods containing protein (animal vegetable &), petrol, milk and bread & grains, fruit vegetable & rich in vitamin C, vegetables, dark green, fruits and other vegetables.
Here are the stages of food that should be noted for the sake of Mother healthy fetal development.
Calories (energy)
A woman during pregnancy have increased energy needs. This energy is used for the growth of the fetus, placenta, blood vessel formation, and the new network. In addition, the extra calories are needed as power for a new network of metabolic processes. However by the presence of added caloric needs is not making you eat too much.
Your body needs around 80,000 extra calories during pregnancy. Of that number, it means that every day about 300 additional calories needed for pregnant women. This value is calculated on the basis of equality with the protein and fat which was covered for the growth of the fetus and the mother. It's hard enough to figure out how many calories have been consumed every day. For the short term, use your hunger as a guide needs calories. Monitor your body weight to help assess whether you are eating the right amount of calories. You may need the help of a doctor or a nutritionist to help you fullfill the needs of calories during pregnancy.
The following calculation ideal weight gain during the 2nd and 3rd trimester of pregnancy.
IMT Total weight gain is recommended
Skinny (IMT < 18.5) 0.5 kg/week
Normal (IMT 18.5-22.9) 0.4 kg/week
Overweight (IMT 23-29.9) 0.3 kg/week
Obesity (IMT > 30) 0.2 kg/week
Baby twins 0.7 kg/week
Protein
A pregnant women need more protein during pregnancy. This is because the proteins necessary for tissue growth in the fetus. Pregnant women need about 75 grams of protein per day (approx. 1.3 g/kg body weight/day), 25 grams more than the others. Add protein into the diet is an effective way to increase the calories and protein needs. Animal products such as meat, fish, eggs, milk, cheese and seafood are a source of protein. In addition the protein can also be obtained from plants such as beans, grains, tofu, tempeh, oncom, and more.
Folic acid
Folate is a B vitamin that play an important role in the development of the embryo. Folate also helps prevent neural tube defects, i.e., defects in the brain and spine. Deficiency of folate can also increase pregnancy less age (prematurely), infants with low birth weight (birth weight infants low/LOW BIRTH WEIGHT), and fetal growth is lacking. In fact, the indispensable especially folic acid before conception and in early pregnancy. However, it should still be pregnant Iibu continued consumption of folate. 600 mg folate is recommended for pregnant women. Folate supplementation can be obtained from folic acid. Green vegetables (such as spinach, asparagus), orange juice, beans, nuts and wheat bread is a natural source containing folate.
Iron
Iron is needed to produce hemoglobin, the protein in red blood cells that carry oxygen to the tissues acting body. During pregnancy, blood volume was increased to accommodate changes in the body of the mother and baby's blood supply. This led to increased iron needs approximately doubled. If the needs of iron would be sure not going to be easy to conceive Iibu, tired and susceptible to infection. The risk of giving birth to babies is not enough age and babies with low birth weight are also higher. Needs iron for expectant mothers which is about 27 mg a day (having increased 200-300% for the formation of the placenta and fetal red blood cells). Aside from supplements, iron can be obtained naturally from red meat, fish, poultry, breakfast cereals have been fortified in iron, and nuts.
Zinc
From several studies reported that pregnant women who have low levels of zinc in food is the zar risk of premature birth and babies with low birth weight. While the clinical trials of zinc supplementation did not get clarity about the advantages of consuming zinc in higher amounts. But consuming zinc in amounts sufficient for an anticipative steps that can be done. Zinc can be found naturally in red meat, whole wheat, nuts, legumes, and some breakfast cereals have been fortified. In General, women do not require additional supplements. But you can consume supplements (about 25 mg of zinc a day) If you are in conditions that are less healthy.
Calcium
Fetal calcium from her mother gather around 25 to 30 mg a day, most of the third trimester of pregnancy when the. Mother and baby needs calcium to strengthen bones and teeth. In addition, calcium is also used to help blood vessels contract and berdilatasi. Calcium is also needed for delivering signal to nerves, muscle contraction, and the secretion of hormones. If calcium is not needs would be sure of food, baby needs calcium to be taken from the mother's bones. Calcium needs of pregnant women is about 1000 mg per day. Calcium from food sources include dairy products such as milk, cheese, yogurt. Besides anchovy is also a good source of calcium.
Vitamin C
Vitamin C is needed depends on the fetus from the mother's dietary intake. Vitamin C is an antioxidant that protects the network from damage and needed to form collagen and delivers chemical signals in the brain. Pregnant women are recommended each day consume 85 mg of vitamin C per day. You can easily obtain vitamin C from foods such as tomatoes, citrus, strawberry, guava, and broccoli. Foods rich in vitamin C also helps the absorption of iron in the body.
Vitamin A
Vitamin A play an important role in the body's functions, including the function of sight, immunity, as well as the growth and development of the embryo. Vitamin A deficiency can lead to premature birth and low birth weight babies. Vitamin A can be found in fruits and vegetables is green or yellow, butter, milk, egg yolks, and more.
To keep in mind is that consuming food during pregnancy for two people (mother and newborn baby) does not mean the number of uncontrolled food. What matters is the content of foods in sufficient amounts. I hope your pregnancy goes smoothly.
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