Nutrition during pregnancy - the basis for a healthy pregnancy and baby

These extra calories and fat stores usually means the weight gain.This is normal.Need to increase the weight according to the mother during pregnancy weight before becoming pregnant.Women generally increase roughly 25 to 35 pounds, lighter women may need to increase 28 to 40 pounds;Mother is overweight or obese according to their weight increase about 11 to 25 pounds.

Constants and micronutrients?Oh my god!

Nutrition known as two types: constant nutrients and micronutrients, both difference is what you need quantity level.Macronutrient (such as fats, proteins and carbohydrates) need to be a lot of intake in the diet (g);Micronutrients, as the name implies, you just need to absorb a small amount (mg or micrograms).

The demand of pregnancy will make these nutrients change.Demand for pregnancy carbohydrate from about 130 grams to 175 grams per day, protein demand increase by about 25 grams per day.Most women have to achieve these requirements.During pregnancy, your body needs a little more fat.About 25% to 35% of daily calories should come from fat, in order to maintain the health during pregnancy.The right kind of fat intake is also very important.Most of the fat should come from monounsaturated fatty acid (MUFAs) and polyunsaturated fatty acids (PUFAs).

Every day to eat more rich in protein, complex carbohydrates and fat and other nutrients necessary food.Includes a variety of lean protein, whole grains and healthy fats, dairy products, vegetables and fruits, in order to satisfy the demands of changing nutrition during pregnancy.Developing of the baby's nutritional needs will take precedence over the parent itself needs, so be sure to eat well.

Although all of the nutrients to maintain a healthy pregnancy is important, but certain vitamins and minerals (micronutrients) in fetal development plays a particularly important role in the process.Listed below are these micronutrients, how they affect pregnancy, as well as the need to eat what food:

• Vitamin A is very important for the baby's overall growth and development, it is visual, play A role in protein synthesis and cell differentiation.The source of vitamin A and vitamin A former including cattle liver, orange, red, yellow and green leafy vegetables, dairy products and eggs.You will also find also have vitamin A in fruits, such as cantaloupe and strengthen the breakfast cereal.
• Vitamin D to maintain healthy bones, teeth, skin and eyesight development is very important, it is very special in the vitamin, because it will affect DNA concentration, so more like a kind of hormone.Vitamin D can be adjusted about 200 to 300 genes.Many cells have vitamin D receptors, they must have vitamin D to join to normal operations, including skin and cells in the brain.Vitamin D is produced by the skin after sun nature.Skin color, age and season will affect the sun tanned skin to produce vitamin D.

There are very few foods naturally provide vitamin D, fatty fish and egg yolk is a natural source of food.Other sources include fortified foods such as dairy products, instant oatmeal or dietary supplement.

• calciumFor the growth of bones and teeth (combined with vitamin D) and fetal calcium content is necessary.Getting enough calcium to maintain healthy bones and teeth growth, at the same time protect the mother's bones from calcium loss due to pregnancy.If a mother is not getting enough calcium from your diet, her body will extract calcium from bones to compensate.

Calcium-rich foods including dairy products - milk, cheese and yogurt.Other good sources include fortified foods and beverages, such as a breakfast cereal and orange juice, and soy drinks.Canned salmon, sardines and grease from the bones, Chinese cabbage, kale, and turnip is the source of calcium.

• B vitamins are mainly used as auxiliary factor of energy metabolism.They are water soluble, this means that your body does not store, the unused amount in urine.Despite all the B vitamins during pregnancy is important, but the folic acid and B12 in the central nervous system provides a very key role in the development of, and the basic system in the small life will completely within a few weeks before the beginning of the formation.

Vitamin B12 for production of red blood cells, genetic material and healthy nerve function, and DNA synthesis is very important.Insufficient supplement during pregnancy may cause fetal nerve damage, if in early pregnancy and the lack of B12 during pregnancy may increase the congenital defect, damage the nervous system and the risk of preterm birth.

The best food sources of law include fish, meat, poultry, eggs, milk and dairy products, animal products, as well as fortified foods such as breakfast cereals.Plant-based foods is not a good source of vitamin B12.

Folic acid in the synthesis of DNA in the cells and to make the neurotransmitter plays an important role.Because neural tube to infants healthy development the important role of folic acid, so is very important in the early pregnancy.The neural tube will become the baby's brain and spinal cord, neural tube is during the first month of pregnancy, often before there were any obvious signs of pregnancy will be formed.As part of a healthy diet before pregnancy and early pregnancy to get enough folic acid will reduce the risk of babies with spina bifida and anencephaly.

Folic acid, one of the best natural food sources including vegetables, asparagus, broccoli, spore cabbage), beans, nuts and seeds.A variety of vitamins supplements also contains folic acid.

All the women of child-bearing age should avoid folic acid and vitamin B12 deficiency, to supplement these important B vitamins at any time, especially before becoming pregnant.

• Choline can be maintained during fetal development, the structure and functions of the brain and spinal cord.Many pregnant women can't get enough amount of choline in the diet.

Choline a good source of food including meat, poultry, fish, dairy products and eggs, and cruciferous vegetables, beans, kidney beans, whole grains, nuts and seeds.Most of the compound vitamin B vitamin supplements usually contains choline.

• Niacin is another kind of B vitamins, specifically called B3.Like other B vitamins, nicotinic acid is water soluble.So it won't be stored in your body, and unused niacin can through your urine in vitro.Nicotinic acid are very important to convert food into energy, but also keep the digestive system, skin and nerve function.A study has found that high blood concentrations of nicotinic acid (B3) during pregnancy, 12 months old baby's skin is more healthy.
• A large increase in demand for iron during pregnancy.This is because the delivery of the mother, blood volume will demand quickly because of a developing baby and the placenta and expanded.The growth of a baby need enough iron to maintain its normal, healthy development, iron plays a key role in cell metabolism.It is a component of hemoglobin, can let the body's red blood cells carry oxygen.So you can ensure that your fetal oxygen required to obtain a healthy development.

Iron for prenatal health not only of neural development is crucial, and during the early child development is very important.Enough iron intake during pregnancy can help delivery of safety and health, and in the normal after delivery to ensure the health of the mother and child.

The best food sources of law include improved breakfast cereal, meat, seafood, white beans, lentils, and spinach.

• Zinc is another important minerals, during pregnancy on fetal organ formation of the first three months of especially, it is also believed to contribute to the development of the immune system.After birth, zinc in infant growth and development of the first important stage also play a vital role.

The best food sources of law include oysters and other seafood, red meat and poultry.Other good sources include improved breakfast cereal, beans, nuts, whole grains and dairy products.

• Magnesium is more than 300 kinds of enzymes cofactors in the body.Enough magnesium intake is associated with health of fetal growth and term.

Good food sources include: green leafy vegetables, beans, avocados, nuts, seeds, whole grains, and strengthen the breakfast cereal.

• Iodine is to regulate many important biochemical reactions of thyroid hormone important component.Thyroid hormone affects protein synthesis, enzyme peace-making metabolic activity.Iodine is essential during pregnancy, it maintain the fetal brain, skeletal system, and metabolic health and growth.Iodine deficiency has multiple adverse effects to the growth and development, including the mental health of the fetus.And most of the pregnant women are iodine deficiency.

Good food sources include: seafood, seaweed, dairy products, eggs, grains, poultry, and with the skin of the roast potatoes.

• Essential fatty acid is very important for the growth of fetus.Many women by diet alone can't get enough of essential fatty acids.During pregnancy, fat to provide energy and help build a fetal organs and the placenta.Omega-3 fatty acids, DHA, in particular, can help the brain, eyes and nerves of development, it is particularly important in the last three months.DHA and omega - 6 fatty acid, arachidonic acid is found in fetal and infant brain nerve cells in the fat.Unfortunately, the omega-3 fatty acid content of the modern diet is usually very low.

Good food sources include: vegetable oil, high in fat fish, olives, avocados, nuts and seeds.

Constants and micronutrients for gave birth to a healthy baby, and keep the future health of the mother is very important.Food to eat during pregnancy is important, so choose wisely.Don't forget the importance of prenatal vitamin/mineral supplement, in order to avoid the lack of any dietary vitamins or minerals.

Send a gift a healthy lifestyle

Adopt a healthy lifestyle for a healthy pregnancy and fetus is also very important.

In a healthy pregnancy often fitness, helps to reduce overweight pregnancy complications.Fitness is very important to maintain the overall health and happiness.The American college of obstetrics and gynecology suggested that as far as possible every week for more than 30 minutes of moderate exercise a day, but patients with medical problem/situation or pregnancy complications.Please don't hesitate to consult your health care professional, understanding of questions about the fitness model

Emotional stress can affect fetal development during pregnancy, especially in the brain.Daily stress were said to be a bit annoying, has also become the routine of modern life.But chronic stress can increase the risk of preterm delivery and low birth weight baby.So, in this important period, should give first priority to self-care.Learn how to manage, to reduce or eliminate stress, which will contribute to a healthy pregnancy and a healthy baby.

If you smoke, please stop before pregnancy.Smoking during pregnancy increases the occurrence of fetal lung problems, learning disabilities, and after birth dysplasia.It is strongly recommended that pregnant women during pregnancy to stop smoking.Your baby in the future life may be greatly affected by your smoking.

Before becoming pregnant is allow moderate drinking.But when you are pregnant, stop drinking is very important.Alcohol can freely in and out of the placenta.So, when you drink, you are the developing fetus will absorb alcohol, and even less alcohol are likely to affect fetal brain development.

Reduce the intake of caffeine.Although is not well understood, but to absorb a lot of this kind of doping and growth disorder and is associated with increased risk of spontaneous abortion.The American college of obstetrics and gynecology suggested that limit caffeine intake to less than 200 mg a day (about two cups of coffee).

Discuss with the doctor you are taking medications (prescription and non-prescription drugs), including the use of dietary supplements or herbal medicines.If you have any health problems, please make sure to get good control.

Food safety is very important also, take extra precautions to avoid exposure to food-borne pathogens, food from foodborne disease infections can cause harm to the matrix and the growing fetus.Avoid eating raw or undercooked meat, seafood, or eggs.Without high temperature sterilization of milk, and made of this kind of milk - for example, cheese and goat cheese, cheese and unpasteurized juice should also avoid eating.In order to protect you and your baby, please thoroughly clean all fruits and vegetables before eating.Avoid any cannot correct washing food, or with a known foodborne diseases high-risk food.

Prenatal nutrition to help youGave birth to a healthy baby

Pregnancy is a key period of human development.nutrition是健康怀孕和孕育健康宝宝的重要因素，如果没有适当的建构材料来维持身体的健康发育，婴儿就不能成长为一个健康、活泼的成人。饮食和生活习惯影响人生所有阶段，它从您将要开始怀孕开始，就会确定您孩子的营养健康和出生的体重。而您的饮食和生活方式为宝宝未来的饮食习惯提供了一个雏形，从胎儿、童年到成年。

There are many planes appropriate prenatal care.It began in the healthy balanced diet plan, including before and during pregnancy high-quality vitamin/mineral supplements, and healthy way of life as a whole.Do these steps carefully, it is one of the greatest gifts you can give the future child.