Nutrition for pregnant women
Features of the nutrition of a pregnant woman are largely associated with the development of the fetus. As you know, the fetus develops unevenly;especially fast growing fetal weight occurs during the last 100 days of pregnancy. In connection with this, in the second half of pregnancy, mainly during the last 3-4 months, it is necessary to pay special attention to the dietary mode of the pregnant woman.
The diet in the first half of pregnancy should correspond to the height, weight, age and nature of the work activity of a woman. With excess weight, the construction of a diet in the first half of pregnancy should be designed to prevent weight gain.
Already in the first half of pregnancy, it is necessary to provide enough protein in the woman's diet. It matters not only the quantity, but also the quality of the proteins. It should be remembered that the lack of proteins in the diet is affected fairly quickly and the negative effect of this can persist for a long time, even after switching to a full-fledged diet.
Sources of protein in the diet are diverse: and there are no such plants and animals that do not contain protein. Products that are completely devoid of protein are obtained after industrial processing. In the grain of sunflower or nuts, for example, there is protein, but it is not in vegetable oil;The beet contains protein, but it is not in sugar;The protein is found in the potato, but it is not found in the starch.
In 100 grams of meat( boneless) contains about 18 grams of protein, in 100 grams of fish - about 15 grams, in;100 grams of milk - 5 grams, 100 grams of cottage cheese - 14 grams, 100 grams of cheese - 20 grams, one egg - 6 grams, 100 grams of bread - 6-7 grams, 100 grams of cereals - 8-10 grams,in 100 grams of peas - 20 grams of protein.
Great importance in the nutrition of a pregnant woman has milk proteins. The total number of proteins that should be contained in the daily diet of a pregnant woman depends largely on the type of labor. The average daily protein intake in the first half of pregnancy is at least 1.5 grams per kilogram of weight. With physical labor and with indications for increased nutrition, this rate should be increased to 2 grams per kilogram of weight. At the same time, at least 50% of the protein must be of animal origin.
Since the second half of pregnancy the amount of protein in the diet should be increased. Since at that time the need of the mother's body in the protein increases due to the development of the fetus, the placenta, the mammary glands, the increase in the mass of blood, it is recommended to include in the ration of the pregnant woman an increased amount of protein, about 2 grams per kilogram of weight,120 grams per day.
From products containing high-grade proteins, it is necessary first of all to include milk, curdled milk, kefir in the food ration, which also contributes to the better emptying of the intestines, cheese, cottage cheese, eggs. Do not exclude meat and fish from food, although the nature of cooking is important in their application. If in the first half of pregnancy meat and fish can be consumed in any form( in the form of meat soup, fish broth, fried, boiled and stewed), in the second half of the pregnancy meat and fish broths, especially strong as well as meat,, since they during this period burden the activity of the liver, which is already working with an increased load. Soups should be prepared vegetarian, sauces - dairy, meat and fish to eat in boiled or baked form, avoiding strongly roasted dishes. It is necessary to limit the use of mushroom broths. The main source of fat in the body are carbohydrates. Sugar, jam, honey, sweets, bread, biscuits, potatoes, pasta are the main carbohydrates.
100 grams of sugar contains - 95 grams of carbohydrates, 100 grams of sweets - 60-80 grams, 100 grams of jam - 70 grams, 100 grams of bread - 45-50 grams, 100 grams of cereals and pasta - about 70 grams, in 100 grams of potatoes - 18 grams, in 100 grams of root vegetables - about 10 grams, in 100 grams of cabbage, cucumbers, tomatoes - about 5 grams of carbohydrates.
The so-called non-food carbohydrates, contained in vegetables and fruits in the form of vegetable fiber, have a special meaning for the pregnant woman, they stimulate the activity of the intestine.
Carbohydrates contained in zucchini, cabbage and other vegetables are not used by the body to form fat. At a woman's normal weight in the first half of pregnancy, she should receive with food not more than 450 grams of carbohydrates per day, not allowing the excess of this amount, even with physical labor or increased nutrition. With excess weight of a pregnant carbohydrate in the diet should be reduced to 250-300 grams per day.
Along with vegetables and fruits, a certain amount of bread must be included in the food ration as a source of fiber and B vitamins.
In the second half of pregnancy, the diet should have a moderate carbohydrate content, as excessive consumption of them can lead to excessive weight gain.
In the last month of pregnancy, you should limit the intake of easily digestible carbohydrates: sugar, honey, jam, etc.
Alcoholic beverages are excluded from the diet of a pregnant woman.
Fats in nutrition are not only energy, but also plastic. The role of fat is also important in improving the taste of food.
Physiological fat norm is 90 grams per day. It can be recommended from the first half of pregnancy. This amount of fat includes the fats contained in the products themselves: meat, cheese, milk, threshold, eggs, etc. Cow's butter, lard, vegetable oil is used directly for food in kind and for cooking. In butter, about 79% of fat, in melted butter, fat, vegetable oils - about 93%.Such fat is required per day about 60 grams.
Along with butter it is recommended to include vegetable oils in the diet: sunflower, soybean, etc. - about 25 grams per day.
In the second half of pregnancy the amount of fat should also not exceed 100 grams per day. With excess weight, the fat content should not be sharply limited in the diet;the opinion that, with a tendency to obesity, it is first of all necessary to limit the consumption of fat as much as possible, is not entirely true;not fat, and carbohydrates are the main source of fat accumulation in the body.
Pregnant need to minimize the consumption of refractory fats - beef, lamb fat: it is better to eat a moderate amount of butter, sour cream, cream and especially vegetable oil.
It is advisable to avoid increased intake of foods that contain a lot of cholesterol and hamper liver function: eggs, fat, brains.
The daily body requirement for water is about 35 grams per kilogram of body weight, which at a weight of 60 kilograms is about 2 liters. A significant part of this norm is contained in food products, therefore, with a varied diet, the share of water consumption in pure form does not exceed 1.2 liters. This amount of free liquid includes tea, milk, jelly, compotes, soups. Excessive use of fluid burdens the cardiovascular system. In the last period of pregnancy with a tendency to swelling it is advisable to limit the amount of free liquid in the diets to about 0.8 liters.
A huge role in the dietary intake of a pregnant woman is played by vitamins necessary for the normal development of pregnancy, fetal growth and the further development of the newborn.
The normal course of pregnancy, the timely onset of the birth act, the normal course of labor depends largely on whether the mother has enough vitamins such as A, B1, B2, C, D and E.
During the whole fetal life the fetus needs a significantnumber of vitamins.
Vitamins and hormones are supplied to the fetus from the mother;only by the end of pregnancy the fetus develops independent hormonal activity. The lack of vitamins in the mother can lead to spontaneous miscarriage, to premature birth.
Vitamin A plays an important role in the prevention of postpartum infections;so it should be included in increased amounts in the diet in the second half of pregnancy, especially in the last 2 months.
As is known, the highest content of vitamin A is the liver of fish;The need for vitamin A can also be met by eggs, cow's butter, milk and some vegetables, mainly carrots.
It should be taken into account that carotene of vegetables( the substance that turns into the body of the mother in vitamin A), in particular carrots, is absorbed more or less satisfactorily only in the fatty solution. As a consequence, it is necessary to recommend the use of vegetable dishes in a stew or fried form.
Of the B vitamins, attention should be paid to B1, B2, B6 and B12.Vitamin B1 - thiamin - plays an important role in carbohydrate metabolism and has a positive effect on liver function. Together with vitamin C, it participates in the regulation of water-salt metabolism. All these properties of vitamin B1 are very valuable for a pregnant woman.
Vitamin 2 contains the composition of many enzymes, takes part in iron metabolism in the same way as vitamin B1, favorably affects liver function. It is recommended that pregnant women include in the diet ration bread from wholemeal flour in connection with a particularly high content of vitamins B2, B1 and B6.It is advisable to prepare dishes from buckwheat, which is a valuable source of vitamins of group B.
In pregnant women, the need for vitamin C is increased. Along with eating and eating vegetables and fruits in cooked and raw form, it is advisable, on the advice of a doctor, to include ascorbic acid in the form of pills, tablets, rose hip concentrate, or daily prepare a decoction of dry hips.
In the osteoplastic processes of the fetus, vitamin D. plays an important role. In the last months of pregnancy, it is desirable to increase its intake into the body by including 15 grams of fish oil in the diet, especially if these months fall on days poor in sunlight.
The need for vitamin E during pregnancy increases. It can be provided at the expense of products of vegetable origin, in particular buckwheat, oatmeal.
The increased need for pregnant women in mineral salts requires special attention to ensure that their content in the diet is sufficient. In the last 3-odd months the fetus receives from the mother and detains in its body a large amount of mineral salts, including calcium.
If the increased need for lime is not covered by its content in the diet, the fetus provides itself with lime from the reserves of the mother organism. In these cases, calcium comes to the fetus primarily from the teeth and bones, and then from the soft tissues( muscles and parenchymal organs) of the mother. In connection with this, when eating disorders during pregnancy, women sometimes have a so-called dental caries, which is the result of a sharp loss of lime in them.
Lowering the amount of calcium makes a woman's body less resistant against infection. The amount of calcium in the diet of a woman by the end of pregnancy should exceed the usual norm of an adult by 2-3 times.
Calcium salts are contained in varying amounts in almost all food products, but calcium is not easily digested from some products.
In peas, beans, soy, spinach, lettuce, sorrel, for example, there are many calcium salts, but these salts in a large part of the intestine do not dissolve and are not absorbed. Therefore, in order to provide the body with the necessary amount of calcium, it is necessary to include in the food ration products containing a significant amount of calcium salt that is well absorbed by the body. Such products include milk, lactic products, cheese, egg yolk.
Milk and dairy products must necessarily be part of the food of a pregnant woman.
Special attention in the diet of a pregnant woman should be turned to a cooked gol. It plays a big role in water exchange. Excessive consumption of it contributes to the development of edema and supports inflammatory processes. The usual daily rate of salt intake is 12-15 grams. If in the first half of a normal pregnancy it is possible to recommend only a restriction in the diet of pickles and smoked foods, then in the second half of pregnancy it is advisable to exclude pickles from the diet and moderately add salt to the food. In the last 2 months of pregnancy, the amount of table salt should not exceed 5 grams per day. By limiting table salt it is possible to free tissues from excess fluid and thereby enhance the exchange and their function in them. In this case, the disclosure of the birth canal is much faster, the abdominal press is more intensive, in connection with this, the birth act is accelerated and, to some extent, anesthetized.
In view of the increased requirements for liver and kidney function, it is advisable from the very beginning of pregnancy to significantly restrict acute dishes and spices such as pepper, mustard, vinegar in the diet, and in the second half of pregnancy to completely eliminate them from the diet. To this end, in the second half of pregnancy, changes must be made in the methods of cooking food.
Soups should be predominantly vegetarian - on vegetable broth or milk. Meat or fish should be included in the menu not more than once a day and cook them mainly in boiled form or slightly fry after pre-boiling. Recommended vegetable side dishes of carrots, beets, rutabaga.