Pregnancy is a wonderful time for anyonewomen. This is the time when a woman should pay special attention to her diet, lifestyle and daily routine. Nutrition during pregnancy plays a very important role both for the woman herself and for the future baby. How should you eat while carrying a child? What foods will be beneficial and which ones should you avoid during pregnancy?

Admissible weight gain

Many women are concerned about what is acceptableweight gain during the entire pregnancy? Weight gain during all 40 weeks of pregnancy should not exceed an average of 9.5-12.5 kg. At the same time, during the first 20 weeks of pregnancy, weight gain should not exceed 2.5-3 kg. During this period, a gain of 500 g per month is normal, but in the second trimester, 500 g per week is considered normal. Thus, during 20 weeks of the second trimester, you can gain up to 10 kg. If the pregnancy is proceeding normally, then the increase in the body weight of the expectant mother occurs only as a result of fetal development, an increase in the amount of amniotic fluid, the uterus, an increase in blood volume, an increase in the mammary glands, due to the accumulation of fat. If you have gained significantly more than 12.5 kg, then you should pay attention to your diet. Perhaps high-calorie foods are included in the daily diet. Excessive weight gain (more than 15 kg) and underweight (less than 4 kg) require an in-depth examination. Nutrition plays a huge role, so it is necessary to plan your daily diet. It should definitely include fresh vegetables and fruits, some types of meat and dairy products. Some products will need to be excluded.

Coffee and tea during pregnancy

As a rule, the most loved and preferredженщинами, особенно во время беременности, чай. Сразу стоит отметить, что любительницам чая стоит отдавать предпочтение зеленым сортам чай, ведь они наиболее богаты витаминами и питательными веществами, нежели черный. Это не значит, что черный чай не имеет полезных веществ. Он богат различными минералами, магнием, теофиллином, фтором, калием, фосфором, кальцием. И черный, и зеленый чай способны улучшить эластичность и проницаемость сосудов, обладают прекрасным свойством снижения артериального давления, оказывают благоприятное воздействие на здоровье и состояние зубов. Но все же рекомендуется употреблять чай не очень крепким или же разбавлять его молоком. Помимо зеленого и черного существует еще и наиболее редкий белый чай. Он содержит в себе достаточно мало кофеина, что позволяет спокойно пить его даже на поздних сроках беременности. Стоит сообщить и о том, что белый чай обладает прекрасным общеукрепляющим действием, оказывает антибактериальный эффект, укрепляет иммунную систему, повышает сопротивляемость организма различного рода бактериям и даже препятствует развитию любых онкологических заболеваний. Белый чай способен оказать благоприятное воздействие на внешнее состояние кожи и на деятельность сердечно-сосудистой системы. Кстати, во время беременности чай можно не только пить. Прекрасным средством в борьбе с токсикозом на ранних сроках беременности являются чайные листья. Во время приступов тошноты их просто можно жевать. Насытить организм необходимыми витаминами и железом способен имбирный чай или чай из плодов шиповника. Имбирный чай помимо всего прочего обладает еще и антибактериальным действием. Прекрасным расслабляющим и успокаивающим действием обладает мятный чай, а улучшить пищеварение поможет напиток из цветков ромашки, которую можно приобрести в любой аптеке. Несмотря на всю пользу травяных чаев, относиться к ним стоит с особой осторожностью. Рекомендуется обязательно проконсультироваться перед приемом чаев у своего врача. Да и употреблять их в большом количестве не стоит, одной чашки травяного чая в день вполне достаточно. Чай, как и любой другой продукт, хорош в меру. Чрезмерное его количество — это много кофеина, который способен проникнуть через плаценту и нанести вред ребенку. Некоторые чаи на основе трав могут также привести матку в тонус, что в результате может закончиться выкидышем. Первый триместр беременности считается самым опасным. Именно в этот период стоит уделять особое внимание продуктам питания. В состав многих травяных чаев входят различные лечебные травы, влияние которых до конца не изучено. Покупая даже обыкновенный травяной сбор, получите консультацию специалиста. Что стоит сказать о любимом многими кофе? В отличие от чая, кофе вовсе не рекомендуется употреблять во время беременности. Если будущая мама не в состоянии разом отказаться от любимого напитка, то рекомендуется постепенно снижать дозу потребляемого кофе, а затем и вовсе свести ее на нет. Как известно, кофеин оказывает возбуждающее действие на нервную систему человека, негативно влияет на работоспособность внутренних органов и неблагоприятно сказывается на сне. Даже одна выпитая чашка кофе оказывает влияние на почки за счет увеличения количества выделяемой мочи. Кофе повышает артериальное давление, выводит из организма кальций, выступает барьером для усвоения организмом полезных веществ и микроэлементов. Если же беременная женщина просто не представляет своей жизни без кофе, то доза потребляемого напитка должна быть не больше 200 миллилитров в день. Ради здоровья малыша можно и пожертвовать любимой едой и напитками. вы должны заботиться в первую очередь о своем будущем ребенке.

Salt consumption during pregnancy

During pregnancy, the entire nutritional systemwomen significantly differs from the usual diet. Nutrition during pregnancy differs, first of all, in that the expectant mother must eat for two. Food should be as healthy and balanced as possible. Until recently, salt was considered a harmful product for pregnant women. After all, it is known that salt retains fluid in the body, which ultimately causes swelling of the limbs. Modern doctors say that salt consumption is not only useful in moderation, but also simply necessary during pregnancy. This is due to the fact that salt plays an important role in changing and renewing amniotic fluid. You should forget about salt-free diets, which are dangerous even for a healthy person, not to mention a pregnant woman. Of course, salt should be consumed in moderation. Do not rely too much on salty foods, but salt your food to taste. Sea or iodized salt is the most useful, and they should be preferred. Sea and iodized salts strengthen the human immune system and normalize metabolic processes.

Juices, fruits and vegetables during pregnancy

The daily diet of a pregnant woman shouldIt is essential to include a sufficient amount of fresh fruits and vegetables, as well as freshly squeezed juices. During pregnancy, it is recommended to eat as much plant-based food as possible. Ideally, it is recommended to eat about a kilogram of fresh fruits and vegetables per day. However, you should not overdo it on citrus fruits and exotic fruits, which can cause food allergies in both the mother and the future baby. It is very useful to eat fresh apples during pregnancy. Apples can protect the baby from developing asthma while still in the womb. In addition, apples contain a huge amount of useful vitamins, help increase appetite, normalize the digestive system, remove cholesterol from the body and improve the body's immune system. Pomegranates are very useful. They can quench thirst, significantly help with stomach upset. Pomegranates have a general strengthening effect on the body and treat atherosclerosis. Pears are also useful during pregnancy. They have a remarkable diuretic effect, lower blood pressure, relieve the body of edema, reduce salt deposits and normalize heart function. It is worth including bell peppers, especially red ones, in your daily diet. They can strengthen the nails, hair and teeth of a pregnant woman and her future baby, saturate the body with keratin. Pumpkin has an excellent diuretic effect. It also has a natural laxative effect, and is considered an excellent remedy for toxicosis. Beets play a very important role in the formation of red blood cells in the child and mother. They remove radionuclides from the body, saturate the body with magnesium and stimulate bowel function. As you know, it is very useful for women, especially during pregnancy, to consume folic acid or products containing it. Melon is rich in folic acid, which also strengthens the nervous system, saturates the body with sucrose and glucose, and significantly improves the condition of the walls of blood vessels. Grapes have excellent healing properties. It can have a beneficial effect on the immune system of the future baby, has a bactericidal effect. In the first trimester of pregnancy, it is very useful to eat cranberries. Cranberries are a source of a huge number of vitamins necessary for both mother and baby. All fruits and vegetables can be consumed both fresh and in the form of juices. Freshly squeezed juices will saturate the body with vitamins and nutrients, quench your thirst. Beetroot, carrot and apple juices are considered the most useful during pregnancy. Pomegranate juice can significantly increase the level of hemoglobin in the blood, and citrus juice will improve the functioning of the digestive system. But you should not rely too much on citrus juices, which can cause an allergic reaction. It is very important to know that only freshly squeezed juices have a number of useful properties. It is better to forget about store-bought juices, they contain many preservatives, such juices will not bring any benefit. Any juice should be consumed in small quantities to avoid an allergic reaction.

Milk and dairy products during pregnancy

The benefits have been known since time immemorialdairy products and milk, especially during pregnancy. Milk is primarily a source of calcium, which plays the most important role in the formation of the child's skeletal system, nails and teeth. In addition to calcium, milk and dairy products are rich in protein containing amino acids, milk sugar and a large number of useful vitamins. Very often, pregnant women limit themselves in milk consumption, citing the large amount of fat it contains. This opinion is erroneous, because all the fats contained in milk are very easily absorbed by the body and quickly broken down. This means that it is almost impossible to gain extra pounds from milk. Of course, natural milk is especially beneficial, and not what is sold in stores. It must be boiled to avoid any undesirable consequences. In order for milk to be better absorbed, it is recommended to drink it warm on an empty stomach. It is no less useful to drink milk before bed. You can add a spoonful of honey to it. Special preference should be given to cottage cheese during pregnancy. Cottage cheese contains a lot of protein, a substance called methionine, which is essential in the process of fetal development. Cottage cheese can be consumed at least every day. You can diversify it by adding fresh fruits, greens, sour cream and berries.

Seeds and nuts in pregnancy

Lots of carbohydrates, dietary fiber, plantNuts contain proteins, fatty acids and vitamins. They are very useful for the prevention of atherosclerosis and cardiovascular diseases. Nuts also have their downside - they should not be consumed in large quantities, they are absorbed by the body quite slowly. They should be chewed very thoroughly and for a long time, you can even soak them in water. If you have a tendency to constipation, it is better to limit yourself in eating nuts. If any signs of allergy appear, it is better to exclude nuts from your diet. Walnuts and pine nuts are especially useful for pregnant women. They also have a beneficial effect on the body during breastfeeding. Nutmeg should be excluded from your diet, as it can cause excessive blood flow to the internal organs, and this is very undesirable during pregnancy.

Seafood and fish during pregnancy

Sea fish is the richest in mineralssubstances and microelements. It is best to eat boiled fish. You should not eat fish broth at all. Baked fish dishes are also useful, which can be perfectly combined with various vegetables and greens. During pregnancy, you should limit yourself in eating fried fish, which increases the load on the kidneys and liver and is quite difficult to digest. Seafood is the richest in proteins. Mussels are recommended to be consumed with special care, because they can cause food poisoning. Seaweed is very useful for pregnant women, which can be consumed without any restrictions. Seaweed is especially useful for women prone to obesity. You should limit your consumption only if you have any kidney diseases, gastritis, ulcerative diseases of the intestine. Doctors recommend excluding the consumption of swordfish, king mackerel and shark during pregnancy. These fish contain an increased amount of mercury, which can cause serious harm to the baby's nervous system. Japanese cuisine lovers should limit their consumption of sushi and rolls during pregnancy. Raw fish, which is the main component of sushi, can cause serious harm to the health of the baby and mother.

Consumption of meat and oil during the carrying of the baby

For a pregnant woman, meat should only servean addition to her daily diet. You can get enough of the necessary substances by eating 100 g of meat per day. It is better to get the rest of the necessary protein from other foods. Of all the types of meat, rabbit meat is considered the most useful, which is dietary. Lean poultry, young veal and pork are probably the best option for a pregnant woman. You can eat meat with vegetables, which go well with the product and complement its taste. In the later stages of pregnancy, you should limit your meat consumption. It is very important how it is cooked. It should be thoroughly fried and steamed. It should be stored in the refrigerator. And after any contact with raw meat, you should thoroughly wash your hands with soap and utensils that came into contact with it. The most useful oil for a pregnant woman is, perhaps, olive oil. It is an excellent preventative for some diseases. In addition, olive oil also has a beneficial effect on the formation of the nervous system of the future baby. It can prevent toxicosis, strengthen the immune system and fight constipation. By the way, olive oil is considered an excellent remedy for preventing postpartum depression and stretch marks on the body. Sunflower oil can saturate the body with various vitamins, including vitamin A, D, E, K, normalizes metabolism, increases skin elasticity and improves its appearance, fights brittleness and hair loss. Butter, which should be consumed in small quantities, will help the fetus develop normally. 100-150 g of butter per day is enough. But you should not abuse butter, because it is very high in calories and can contribute to weight gain.

What foods should be avoided during pregnancy?

Some pregnant women choose tothemselves the products they consume, while others resort to the help of a doctor who makes an individual diet, taking into account the diseases associated with pregnancy or individual characteristics. However, there are also such foods, the use of which is strictly contraindicated for all pregnant women. So, what foods should be avoided? A pregnant woman should completely exclude crackers and chips, crab sticks, any fast food (porridge in bags, noodles), chewing gum, spicy, smoked and fried foods, spices and seasonings, vinegar, strong coffee and tea, carbonated drinks, fatty meats and fish, exotic fruits. Of course, you should completely exclude the consumption of alcoholic beverages. So, pregnancy is the time when a woman's body requires the most attention. This is the best time to give up bad habits. Smoking, drinking alcohol and drugs during pregnancy can cause irreparable harm to the baby's health. This is the best time for sports. There is no need to do sports professionally, there should be no special loads. Do dancing, swimming, aerobics - in general, everything that can bring pleasure. Nutrition during pregnancy plays a special role. It is important to understand that nutrition should be balanced and rational. It is better to eat up to 6 times a day, but in small quantities, than to eat 3 times a day, but in large portions. It is worth eating right, eating only healthy foods, including fresh fruits and vegetables, dietary meat, dairy products. You will have to give up some (even your favorite) foods during pregnancy. You must clearly understand that some foods can harm the health of your child.

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