Mastering the process of fetal baby and the "secret relationship" between nutrition and brain is a solid foundation to help baby become a "smart star" in the future!
Do you know the critical period of fetal baby's brain?
The most basic structural unit of the brain is brain cells, which are neurons. During embryonic development, the development of neurons can be divided into three stages:
1 phase: the proliferative phase, that is, 3-6 months of pregnancy, is characterized by an increase in the number and volume of neurons. At this stage, the growth of brain cell volume and nerve fiber makes the baby's brain weight increase continuously.
The second stage: the stage of proliferation and fattening, that is, 7-9 months of pregnancy, the number and volume of cells are increasing-at this stage, the dendrites of nerve cells increase and form synapses (the significance of this structure is to ensure that the excitement of the former nerve cell can be successfully transmitted to the latter nerve cell), which is far more important than the number of nerve cells.
The third stage: fattening stage, from the third month to the sixth month after birth, the number of cells no longer increases, but the volume continues to increase, that is, the quality increases.
Therefore, the structure of the cerebral cortex has been formed at more than 5 months of pregnancy, and by the end of 6 months of pregnancy, the memory function of the brain has begun to appear.
Do you know how nutrition affects a baby's brain development?
The brain must have three conditions, namely, brain cells:
1, the number is relatively large.
2, the volume should be large
3. There are more interconnected cells.
As soon as the cerebral cortex appeared, cells with intelligent functions began to exercise their functions and continued to develop and grow. If the embryo is malnourished, the total number of brain cells is only 82% of normal cells. If malnutrition occurs before and after birth, the total number of brain cells is only 40% of the normal number, and the amount and weight of deoxyribonucleic acid (DNA) in various parts of the brain also decrease in proportion to the age of one month after birth.
It is worth pointing out that malnutrition in the fetal period, especially in the early pregnancy, will make the number of brain cells less than that of normal babies. Even if the baby is well fed after birth, the mental recovery is still slow or difficult to recover. Long-term malnutrition will lead to the number and weight of DNA in the brain, cerebellum or brain stem of infants far behind that of normal infants, which is only equivalent to 1/2-3/4 of that of normal infants.
It can be seen that the adequate nutritional supply of pregnant mothers during the 3-6 months and 7-9 months of pregnancy is the influencing factor of fetal brain development.
Nutrition 8 principles for promoting fetal brain development
The human brain is mainly composed of seven nutrients such as lipids, protein, carbohydrates, vitamin C, vitamin E and calcium. On this basis, the following eight nutrition strategies are the key guarantee for the baby's brain development:
1. Pay attention to the quality and quantity of staple food-the energy station of fetal baby's brain development
The energy that the brain can store is very limited. Glucose is the only nutrient that can provide energy for the brain, and carbohydrates are the main suppliers of glucose. Therefore, all kinds of staple foods (all kinds of rice, flour, corn, etc. ), including miscellaneous grains, as well as the right amount of beans, potatoes, fruits and so on. It should account for 60% or more in the diet of pregnant mommy. But at the same time, it is necessary to limit simple foods or drinks with high sugar content such as sucrose, rock sugar, brown sugar and glucose powder.
2. Scientifically supplement protein-the basic substance for fetal brain development.
Fetal baby's brain development needs 35% protein to maintain and develop brain function and enhance the brain's analytical understanding and thinking ability. Protein's supplement should be carried out on the premise of sufficient supply of calories and carbohydrates. If the intake of high-protein food is greatly increased or even extra protein powder is added under the condition of insufficient staple food or calorie intake, then most protein can not be stored and transported to the baby smoothly, but is burned by the body to supply the energy needed for pregnant mommy to work and live; At the same time, a large amount of urea urate produced by its catabolism will also increase the burden on the kidneys.
It can be seen that the premise of "eating well" is "eating enough", especially for pregnant mothers who are tired due to residual pregnancy reaction or work reasons during the 3-6 months of pregnancy. Take the pregnant mommy who weighs -60kg and is engaged in light physical labor as an example. On the premise of ensuring about 6 Liang of staple food every day, we must consume 500ml of milk and yogurt, eggs 1 person, 3 Liang of lean meat (selected alternately by livestock, poultry, fish and shrimp), appropriate amount of bean products and abundant fruits.
In particular, pregnant mothers should ensure the intake of animal food as much as possible, because the protein of animals is much higher than that of plant protein in terms of amino acid composition and bioavailability, which is an important guarantee for the healthy development of fetal brain.
3. Pay attention to essential fatty acids-the secret weapon of baby's intelligence.
Fat accounts for 50%-60% of brain weight. High-quality and sufficient fat, especially lecithin and polyunsaturated fatty acids, is of great significance for promoting the development of brain cells and myelination. Camellia oil, corn oil, olive oil, soybean oil, soybean oil, sesame oil, vegetable oil, soybean, nuts (walnuts, almonds, etc. ), as well as deep-sea fish and shrimp, are good sources of high-quality fat, especially monounsaturated fatty acids, and are secret weapons to help babies be smart.
4. Strengthening vitamin B-folic acid is a favorable measure to prevent neural tube malformation.
B vitamins can maintain the normal function of nervous system, promote intellectual activity and prevent polyneuritis. Especially before pregnancy 1 month to the whole early pregnancy, it is a favorable measure to take 400ug folic acid every day to prevent neural tube defects in infants. Coarse grains, liver, meat, beans and dark colors are all good sources of B vitamins.
5. Appropriate supplementation of DHA and choline-optimizing and promoting the rapid development of fetal brain cells.
DHA and choline levels in the body will drop sharply during pregnancy.
DHA is a naturally occurring polyunsaturated fatty acid, which can optimize the phospholipid composition of fetal brain pyramidal cell membrane and is directly related to the growth and maturity of fetal brain and retinal nerve cells. Although pregnant mothers eat linolenic acid in plants in order to convert it into DHA, recent research and clinical observation have found that only 3% of linolenic acid eaten by human body can be converted into DHA. Therefore, obtaining DHA directly from animal food should be the best way for pregnant mommy to supplement.
The content of DHA in marine fish and shrimp, especially deep-sea fish, is the highest, including tuna, salmon, small yellow croaker, bread fish, herring, grouper, bass, herring, eel, snapper, prawn with knife forehead and so on. In addition, snakehead and tilapia are also high in content. It is recommended that pregnant mommy can eat fish and shrimp 3-4 times a week, including one sea fish, to ensure the supply of DHA to the baby.
Vivid land plants contains very little DHA, so it is suggested that pregnant mothers who don't eat fish and shrimp can use regular brands of DHA-containing nutrients to help their babies' brain development, and should take them when eating foods rich in protein, such as milk, soybean milk, eggs, fish and tofu, to help them absorb them.
Choline is an essential nutrient for human body and has the function of enhancing memory. The amount of synthesis in the body is difficult to meet the needs of pregnant mommy. Therefore, increasing the intake of animal liver, eggs, red meat, dairy products, soybeans, peanuts, oranges, potatoes and other foods in the diet will help improve the choline reserve level in pregnant mothers, and then promote the rapid development of baby brain cells.
6. Don't ignore zinc intake-zinc deficiency will cause irreversible damage to brain development.
As one of the necessities of human body, zinc is an essential nutrient for nucleic acid and protein, and it is also the most abundant metal ion in human brain. It has a high concentration in the hippocampus, which is related to memory, emotion and language, and has a protective effect on the enzyme system in the brain. Zinc deficiency will cause irreversible damage to brain development. In order to supplement the baby with enough zinc, pregnant mommy needs to increase the intake of foods with high zinc content (such as oysters, marine fish and shrimp, nuts, animal meat and liver). ).
7. Don't ignore the intake of iodine-iodine is a necessary raw material for the development of fetal nervous system and brain.
Iodine is the main raw material for human body to produce thyroxine, and it is also the necessary raw material for fetal nervous system and brain development. Iodine is usually added to salt on the market. Pregnant mommy needs to master the correct method of using salt: whether it is frying or stewing, salt should be added before or after the dish is cooked to avoid the loss of iodine in the salt caused by long-term heating. In addition, foods rich in iodine should be added to the diet, such as kelp, seaweed, sea fish, cabbage, etc., which will help mommy and baby supplement iodine.
8. Beware of excessive heavy metals-pregnant mothers are not recommended to eat too many fish, especially large marine fish.
Although fish is beneficial, it is not recommended for pregnant mothers to eat fish for a long time or in large quantities, especially large marine fish, because the mercury carried in fish will be passed to the baby through the placenta and accumulated in the baby's body, which may affect the brain development and lead to mental retardation after the baby is born.
Finally, remind pregnant mommy again: vitamins, calcium, phosphorus, sodium, potassium, iodine, iron, zinc and manganese are all indispensable nutrients for brain activity, and comprehensive and balanced nutrition is a powerful guarantee for making the baby smart. Design it.
Oyster Bean Curd Soup —— The Essence Nutritional Meal during Pregnancy
Hang the fish heads and bones of marine fish in the soup, add washed oysters, tofu, a little kelp, a dozen soaked soybeans, a little Flammulina velutipes and flower mushrooms, and add a little cabbage leaves, medlar and coriander before taking out the pot-all educational elements are condensed.