Como comer durante Pregnacy

Pregnancy-PlateEating healthy during pregnancy is imperative to the development of a baby in the fetus. It is important to make sure that the child gets the right nutrients with a balanced diet. The development of a baby is hard work on a woman’s body, so it is important to supply he body with the best types of food to help grow healthy and develop normally.

Eating a healthy and balanced diet can hep prevent the following:

  • Excessive weight gain
  • Diabetes gestacional
  • The probability of needing a C-section birth
  • Infections in the mother
  • Anemia
  • Poor healing
  • Early birth of the child
  • A Low birth weight for the baby

Eating For Two people

There is no one healthy weight for pregnancy, as it can vary depending on the woman. Some general guidelines can follow.

The average total weight gain for a healthy woman during pregnancy is 25 para 35 libras.
If a female is an overweight, she should only gain 10 para 20 pounds during her pregnancy, so that risk are not alleviated to higher levels.
An underweight woman pregnant with twins or more should between 35 e 45 pounds during the pregnancy.

You should ask your doctor how much weight you should gain during your pregnancy to remain in a healthy range.

When people say eating for two, it does not mean eating twice as much food. Pregnant women only need about 300 extra calories a day. The most important part is what type of calories you are eating.

Eating junk food and sweets, will add calories to your diet without providing the proper nutrients that are vital for the baby’s development.

Nesse caso, the baby will start to take the critical vitamins and minerals it needs from the mother’s body and the mother’s health will suffer because she is not getting the nutrients she needs. The mother must look out for her health as well as the baby’s health.

Rather than eating junk food, the mother should choose foods that are:

  • Low in Fat
  • High in protein
    Low in sugar and carbohydrates ( Sugar provides empty calories)

There other nutritional needs for a growing baby.

The baby needs calcium to grow healthy
Iron helps the baby’s blood supply and prevents anemia from developing in the mother.
Folic acid helps reduce the risk of Spina Bifida (which is the unfinished closing of the spinal column) and other birth defects such as anencephaly, a defect of the brain.

What Should A Pregnant Mother Eat

Eating A sufficient diet with the appropriate amount of nutrients and getting at least 30 minutes of calories per day is important to maintain a healthy pregnancy.

Por aí 1,800 calories per day during the first trimester
Por aí 2,200 calories per day during the second trimester
Por aí 2,400 calories per day during the third trimester

CarbohydratesBread Cereal Pasta and Rice
Eat 8-10 Serving a day, as this food give you carbs to turn into energy for your body and to aid in the baby growth. Eat whole grains and fortified foods with iron and folic acid

Vegetable

The vegetable is a must haveVegetables will provide the mother and baby with Vitamins A and C as well as folic acid, iron, and magnesium. You should eat between 4-5 servings a day would be a good practice, with at least two with green leafy vegetables.

Fruit
Eating 3-4 servings of fruit a day is recommended for vitamins A and C, fiber, and potassium. Fresh fruits are better than frozen canned fruits. Avoid juices with sugar or sweeteners added, eat plants of vitamin C citrus fruits, berries, and melons.

Dairy products such as milk yogurt and cheese should be eaten three servings a day.Dairy products offer an excellent source of calcium, fósforo, and protein. Contudo, be careful to limit calories and cholesterol intake and choose nonfat dairy options.

alimentos de proteínas, como ovos, nozes, carnes de aves, peixe, e feijões secos podem ser consumidos três vezes por dia. Estes alimentos fornecem vitamina B, proteína, zinco e ferro.

Gorduras e óleos

A mãe grávida também deve ter alguma gordura na sua dieta fro o bebê; Gorduras oferecer benefícios a longo prazo, como energia, que cada bebê precisa para o desenvolvimento do crescimento e do cérebro.
Mulheres com necessidades especiais dietas devem planejar suas refeições com cuidado para garantir que obter todas as suas necessidades nutricionais. Você deve consultar um determinado nutricionista se você tiver dietas especiais como intolerantes à lactose, livre de glúten, restrições vegetariana ou vegan.

Líquidos e vitaminas

As mulheres grávidas devem beber bastante líquidos. Tente evitar bebidas com açúcar e cafeína. Você deve perguntar ao seu médico o quanto fluidos você deve beber por dia.

vitaminas pré-natal também são uma boa idéia para garantir que você obtenha as vitaminas e minerais que são essenciais durante a gravidez. Seu médico pode lhe dar uma receita de vitaminas, mas você também pode obtê-los sobre o balcão.

desejos de comida

Qualquer uma razão particular não pode explicar os desejos de comida. Muitas mulheres grávidas têm desejos por determinado alimento. Pode, pois por mudanças hormonais, mas que muitas vezes desaparecem após os primeiros três meses de gravidez.
Enquanto você está recebendo todos os nutrientes e minerais necessários para você e para o bebê, -lo completamente bom ter desejos de comida de vez em quando.

Houve ocasiões em que as mulheres podem ter um desejo por coisas que não são alimentos, tais como a sujeira, argila ou lascas de gelo. This is called Pica and may be due to too little iron in the blood. If you have these types of cravings, let your doctor know.


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