In addition, most pregnant moms in OL, who are extremely busy in office life, have insufficient intake of fruits and vegetables, so it is more convenient and quick to use supplements such as mother's vitamins in daily life. But the premise is not only to rely on supplements, but also to maintain a balanced, nutritious and natural diet. Try to choose fruits in season.
How many nutritional supplements do individuals need during pregnancy and how to evaluate them? To be correct, Mommy can take a copy of the nutritional supplements she usually supplements to a doctor or nutritionist for help, so as to prevent duplication and excessive supplements, and even measure the insufficient parts. Even some supplements should be taken before or after meals. As well as the complex structural chain of folic acid itself, we should choose to supplement unilateral supplements. In fact, there are still some differences, so pregnant mothers suggest that it is better to further consult a professional dietitian or doctor.
In addition, calcium intake is also the key. But sometimes processed food contains more phosphoric acid (note: phosphoric acid is a food additive, which can increase the taste of food. This will destroy the absorption of calcium such as milk, just like tannic acid in coffee, which will affect the absorption rate of vitamin C; Therefore, pregnant mommy should try to choose original food and avoid eating too much processed food!
Watch out! What vitamins are afraid of heat because of nutrient loss during cooking? Which vitamins are afraid of cold? Nutritionist Ceng Qi pointed out that vitamin B and vitamin C, for example, are more afraid of high temperature, while some B groups are even afraid of light, which will affect their contents when stored. But generally speaking, the warm water we drink will not cause the nutritional damage of these vitamins or supplementary buccal tablets. Usually when cooking exceeds 100℃, such as when cooking soup at high temperature, vitamin C in fruits and vegetables may be lost in the soup, so the loss may be less than that in cooking; Therefore, when blanching dark vegetables rich in vitamin C and folic acid in Sichuan, we should avoid cooking for too long, which may cause damage and loss of nutritional structure.
As for brown rice and purple rice rich in trace elements such as B group and minerals, they are generally soaked in advance, but soaking will also lead to the loss of a large number of B group and nutrients; Therefore, the nutritionist in Ceng Qi suggested that pregnant mommy wash it twice quickly. Wash the impurities and dust of rice grains first, and finally, do not change the soaked water, and take it directly to the electronic pot for cooking, so as to retain rich vitamins. However, some cereals imported from abroad, such as cereal rice with calcium or other nutrition enhancement labels, can be boiled directly in water without washing at all to avoid the loss of main nutrients.
knack for cooking
Don't cut the vegetables before washing them with water. It is recommended to clean it before cutting and cook it directly after cutting. Because, after vegetables are cut and soaked in water for too long, they will also lose a lot of vitamins!
Ceng Qi
Education: Graduated from Nutrition Department of Sun Yat-sen Medical University.
Experience: dietitian in metabolic slimming class, special class on enterprise weight loss and health, dietitian in restaurant of Taiwan Electric Power Company.
Current position: dietitian of metabolic slimming class in Taian Hospital.
Pregnant mommy encyclopedia, the key vitamins that must be supplemented during pregnancy lack B group, which affects energy absorption and metabolism.
In the second trimester of pregnancy, nutritionists have specially reminded pregnant moms that they must take enough B 1 and nicotinic acid. Because these trace elements are related to the absorption and metabolism of human energy, the demand for these nutrients will increase with the increase of calories and protein. Especially the metabolism of sugar, if the above three nutrients are not used as coenzymes, it will cause defects in energy metabolism. For example, although you eat enough calories, but you can't use them correctly, it may lead you to eat a lot of food, but you still feel hungry and continue to eat, or you are inexplicably tired, so it has a great impact on the health of pregnant mommy.
In addition, which foods contain vitamin B 1, B2, B6 and nicotine? Among them, the content of vitamin B 1 in wheat germ is the most abundant; In addition, nuts, lean pork, liver, soybeans and their products, and milk powder are also the main sources; Vitamin B2 exists in most animal and plant tissues, among which milk, dairy products and fortified cereals are the most abundant. Vitamin B6 is hidden in all kinds of meat and whole grains. Foods rich in nicotine, such as animal liver, beef, pork, chicken, fish and shellfish, eggs and milk, cheese, brown rice, germ rice, yeast, mushrooms, laver, etc.
In addition, the well-known brown rice may not be liked by many pregnant mothers. Therefore, nutritionists have recommended that corn, oatmeal, beer yeast powder, fresh milk and other foods can also be used to supplement the rich B group.
Iron deficiency affects the baby's learning ability in the future.
Ceng Qi nutritionist pointed out that due to the late pregnancy, with the growth of the fetus, the blood flow of pregnant women increased, and the demand for iron also increased relatively. In the first and second trimester of pregnancy, the recommended intake of iron is about 15 mg per day, and it is suggested that pregnant women in the third trimester and lactation period should increase to about 45 mg per day. Iron, about four months after the baby is born, is still not strong enough to be absorbed and utilized by itself. Therefore, it is suggested that pregnant women must actively supplement and store iron during pregnancy, so as to provide enough iron reserves in the body after the baby is born. Furthermore, if the iron intake during pregnancy is insufficient, it may cause adverse effects such as fetal brain and mental symptoms, which in turn will affect the baby's future learning ability! Especially pregnant mothers should pay more attention to the intake of iron-rich foods, such as dark green vegetables, red meat and beans, during the late pregnancy to postpartum breastfeeding.
Lack of vitamin A affects the baby's healthy growth.
The third trimester of pregnancy is the fastest stage of baby's growth and development. Vitamin A is an indispensable and important nutrient element for baby's growth and development, which is related to the replication and regeneration of baby's DNA cells. Therefore, vegetables or dark yellow, orange and other foods are rich, so mommy is advised to eat more, such as liver, egg yolk, milk, butter, cheese, carrot, pumpkin, melon, papaya, cauliflower, spinach, coriander, sweet potato, potato, fruit, cod liver oil (including vitamin D and vitamin A), meat and eel.
Encyclopedia of pregnant mommy, a key vitamin that must be supplemented during pregnancy. Modern pregnant moms have more and more nutritional concepts. In order to maintain the health of the fetus, she always pays special attention to whether her supplement is enough when ingesting various nutrients. So what are the key vitamins and trace elements that pregnant women must supplement during pregnancy? Let's consult a professional dietitian to solve the problem comprehensively. What trace elements should I eat during pregnancy? Ceng Qi, a nutritionist at Taian Hospital, said that vitamins and minerals are micronutrients, which we seldom mention. In the pre-pregnancy stage, folic acid is the most important element that is often reminded to supplement, but iodine is reminded to supplement less frequently, and the rest include, for example, choline and bile.
Folic acid deficiency is easy to cause fetal brain defects.
However, Ceng Qi, a nutritionist, said that in the first three months of pregnancy, it is particularly necessary to remind pregnant mothers that they must strengthen the supplement, that is, the total intake of iodine and folic acid. Because folic acid is a kind of raw material that must be used in a large number during cell division and replication in fetal development, if it is lacking or insufficient, it may lead to some congenital structural defects in the process of fetal cell division. One of the most obvious is that the neural tube of fetal posterior arytenoid cartilage is extremely short of folic acid, which leads to the serious situation of fetal posterior arytenoid cartilage insufficiency. That is, NTDs are usually divided into two categories, one is anencephaly and the other is spina bifida.
Iodine deficiency will affect fetal intelligence.
Encyclopedia of pregnant mommy, a key vitamin that must be supplemented during pregnancy.
three
Supplement to the proposal
microelement
Effects and benefits on mother and fetus
What kind of food do you have?
preimpregnation
(0~ 12 weeks)
Iodine +60 micrograms
Maintain brain development and intelligence
Iodine deficiency may lead to mental retardation (mental retardation, deafness, difficulty in moving), abortion and stillbirth.
Kelp, seaweed, algae, shellfish, marine fish, dairy products.
Folic acid +200 micrograms
DNA replication, cell division and maturation can reduce cardiovascular diseases, megaloblastic anemia and fetal neural tube defects (NTD) caused by labia minora and labia absence in rabbits.
Dark green leafy vegetables, green cauliflower, asparagus, okra, soybean, peanut, bud, orange, papaya, liver, folic acid fortified food-flour, grain, cornflakes, pasta.
second trimester of pregnancy
(13~28 weeks)
B 1, B2, nicotinic acid
With the increase of overall calorie demand, it is necessary to increase nutrients related to energy metabolism.
Brown rice, pork, kidney, beef liver, egg yolk, milk, yeast, cereals, beans, green vegetables and fruits.
Late pregnancy
(29~37 weeks)
Iron+30mg
Iron must be stored in the fetus from birth to four months old.
Meretrix meretrix, octopus, gnat, red meat.
vitamin A
Promote economic growth
Liver, egg yolk, milk, butter, cheese, carrot, pumpkin, melon, papaya, cauliflower, spinach, coriander, sweet potato, potato, fruit, cod liver oil, meat, eel and seaweed.