What should I eat during pregnancy? What nutrients do I need to supplement?

Yuan: How to eat during pregnancy? What nutrients do I need to supplement?

Nutrition during pregnancy is closely related to fetal growth and intellectual development, and the required nutrition must be higher than during

Pregnant women are a group of people in a specific physiological state, pregnant women through placental transport to provide all the nutrients needed for fetal growth and development, after 280 days, a single-cell fertilized egg into a newborn

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Pregnant women of the same age require more nutrients

In 2006, the United Nations Nutrition Executive Committee proposed a window of opportunity for the prevention of chronic diseases in adulthood through nutritional interventions from pregnancy to the second year of life

In order to accommodate the enlarged uterus, breasts and placenta, and fetal growth and development needs during pregnancy, pregnant women must require more nutrients during pregnancy than during

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To increase nutrition during pregnancy, the key is that the food entered should be kept high in calories, rich in protein, fat, sugar, trace elements and vitamins, but pay attention to avoid overnutrition (causing toxic reactions

Changes in maternal weight should be monitored during pregnancy

The ideal growth rate is 1 to 2 kg in the first trimester;

In the second and third trimesters of pregnancy, the weekly increase is 0.

Those who gain less than 0.

Heat

Calories are the source of energy, and at least 100 to 300 kcal should be added daily during pregnancy

Protein, fat, sugar in the human body after oxidation can produce heat energy, should be eaten in an appropriate proportion, protein accounted for 15%, fat accounted for 20%, sugar accounted for 65%.

In the dietary habits of the Han people in China, 65% of the calories mainly come from grain, and the remaining 35% come from edible oil, animal foods, vegetables and fruits

protein

China Nutrition Society proposes that during the 4 to 6 months of pregnancy, pregnant women should increase 15g of protein per day, and during the 7th to 9th months of pregnancy, 25g

If insufficient protein intake during pregnancy, it will cause the fetal brain cells to differentiate slowly, resulting in a decrease in the total number of brain cells and affecting intelligence

High-quality protein is mainly derived from animals such as meat, milk, eggs, cheese, chicken and fish, providing the best combination of amino acids, especially milk

saccharide

Sugars are foods that the body mainly supplies calories

trace element

In addition to iron, almost all trace elements can be supplemented

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iron

After 4 months of pregnancy, about 300 mg of iron enters the fetus and placenta, and 500 mg of iron is stored in the pregnant woman's body, where hemoglobin
is synthesized when needed.

China Nutrition Society recommends that the daily dietary supply of iron in pregnant women is 28mg, because it is difficult to get supplementation from the diet, it is recommended to start oral ferrous sulfate 0.
3g at 4 months of pregnancy, once a
day.

calcium

In the third trimester of pregnancy, 30g of calcium in pregnant women is stored in the fetus, and most of the remaining calcium is stored in the bones of pregnant women, which can be mobilized at any time to participate in fetal growth and development
.

Increase calcium intake during pregnancy to ensure that the calcium in the bones of pregnant women is not consumed
in large quantities to meet the needs of the fetus for calcium.

The Nutrition Society of China recommends a daily intake of calcium of 1000 mg from the 16th week of pregnancy, which should be increased to 1500 mg
in the third trimester of pregnancy.

zinc

Zinc is a component of proteins and enzymes and is important
for fetal growth and development.

If a pregnant woman does not consume zinc in the first 3 months of pregnancy, it can lead to fetal growth restriction, short stature, miscarriage, gonadal dysplasia, skin diseases, etc
.

It is recommended that pregnant women supplement zinc 20 mg
daily from their diet after 3 months of pregnancy.
The normal value of blood zinc in pregnant women is 7.
7 to 23.
0 μmol/L
.

iodine

The need for iodine increases during pregnancy, and fetal hypothyroidism and neurodevelopment
can occur if the supply of iodine in the diet of pregnant women is insufficient.

The Nutrition Society of China recommends that the daily dietary supply of iodine be 175 μg throughout pregnancy, and it is recommended to take iodized table salt
throughout pregnancy.

selenium

It is an important component of
glutathione peroxidase.
If the diet of pregnant women is deficient in selenium, it can cause fetal primary myocarditis and pregnant women's perinatal myocarditis
.

potassium

After the second trimester, the blood potassium concentration in pregnant women decreases by about 0.
5 mmol/L
.
If the serum potassium is too low, the clinical manifestations are the same as during non-pregnancy, causing fatigue, nausea, vomiting, and alkalosis
.

vitamin

Vitamins participate in important physiological processes of the body, are indispensable substances in life activities, mainly obtained from food, and are divided into two categories
: water-soluble (vitamin B, C) and fat-soluble (vitaminS, D, E, K).

vitamin A

Vitamin A is also known as retinol
.

China recommends that the daily dietary retinol equivalent of pregnant women be 1000 μg
.

Vitamin A is mainly found in animal foods, such as milk, liver and so on
.
If the pregnant woman lacks vitamin A in the body, the pregnant woman develops night blindness, anemia, premature birth, and the fetus may cause teratogenicity (cleft lip, cleft palate, microcephaly, etc.
).

B vitamins

In particular, the supply of folic acid should be increased
.

China recommends that the daily dietary supply of folic acid in pregnant women is 0.
8mg, especially in the first 3 months
of pregnancy.

Folate deficiency in the first trimester of pregnancy predisposes to fetal neural tube defect malformations
.
An important source of folic acid is cereals
.
It is best to take folic acid 5 mg orally once a day in the first 3 months
of pregnancy.

vitamin C

Necessary
for the formation of bones, teeth, connective tissue.
China recommends that the daily dietary supply of vitamin C for pregnant women is 80mg
.
Eat more fresh fruits and vegetables, it is recommended to take vitamin C200 mg orally 3 times a
day.

vitamin d

China recommends that the daily dietary supply of vitamin D for pregnant women is 10 μg
.

Cod liver oil has the most content, followed by liver, egg yolk, and fish
.
If pregnant women are deficient in vitamin D, it can affect fetal bone development
.

In summary, help everyone sort out some of the nutrition that needs to be paid attention to during pregnancy, we should have a scientific and reasonable diet, if you encounter disease-related problems, please consult a doctor
in time.

Editorial Planning / Doctor Magic New Media Group

Cover Source / Magic Hand Doctor Design Group

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