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Nutrition is important at all stages of life, however it becomes extremely important before, during and after pregnancy. When applying the eat clean diet for pregnant women, it is necessary to adhere to a number of principles, including the simple principle of eating for two people.
1. Why eating clean diet during pregnancy is important for the fetus
Experiments performed on rodents help scientists track the relationship between a mother's eating habits during pregnancy and the weight of the fetus. Experimental results show that mice fed high-fat foods during pregnancy give birth to heavier babies and enjoy junk food even as adults.
Another study also concluded that pregnant rats fed junk food seemed to make their offspring addicted to a high-fat, high-sugar diet, while also triggering a reward system in the brain. Theirs are less sensitive during their youth. Or a study published in the Telegraph Report found that babies born to mothers who ate fatty foods during pregnancy were more susceptible to immune diseases and allergies.
A bad diet has a negative effect on the fetus and can make pregnancy more difficult. Plus, it can increase your risk of: fatigue, heartburn, stretch marks, gestational diabetes, and other pregnancy-related abnormalities like preeclampsia. On the other hand, the addition of healthy snacks and foods can help your baby have better health, better brain, bone and immune system development.
2. Note in the eat clean diet for pregnant women
Eat clean diet makes a huge difference when it comes to weight loss after giving birth. Generally, the energy requirement for pregnant women is an additional 300 calories per day above the recommended daily intake before pregnancy, this will depend on height, age, sex, weight your current weight and activity level. So, what foods will be chosen in the eat clean diet for pregnant women?
It's important to always eat a variety of foods throughout the day and to make sure that you eat clean and that your baby is getting the nutrients they both need.
Phụ nữ mang thai luôn phải ăn nhiều loại thức ăn trong ngày giúp cung cấp đủ các chất dinh dưỡng
2.1.Fruits and vegetables Fruits and vegetables contain many nutrients important for pregnancy, especially Vitamin C and Folic acid. However, many doctors agree that the daily intake of Vitamin C during the first trimester should not exceed 2000/mg. Add to your diet fruits like oranges, grapefruits, apples and watermelons, and vegetables like broccoli, tomatoes...
2.2. Breads and Cereals Breads and Cereals are important during pregnancy because they are a great source of carbohydrates, which is meant to give you energy - much needed during pregnancy.
2.3. Protein During the first trimester, when you are unable to keep food down, it is important that you include beef in your main meal because white meat is digested quickly, making you hungry quickly and thus causing nausea and vomiting. vomiting more. The US RDA recommends consuming 27 mg of protein per day. Remember to stick to the recommended fish consumption, no more than 3 times per week as the mercury contained in it can be dangerous to your baby. Be sure to choose fish that are low in mercury, such as salmon, tilapia, shrimp, tuna (canned), cod, and catfish. Also, include black beans in your meal as it is rich in iron and fills the stomach longer than noodles will make you hungry faster thus causing nausea.
2.4. Dairy products You must consume at least 1000 mg of calcium per day during pregnancy. Calcium is needed for building teeth and bones, muscles and nerves. As your growing baby needs a significant amount of calcium, your body can get it from your bones and teeth, which in case you don't get enough through your diet can lead to problems such as like osteoporosis.
Trong thời kì mang thai phụ nữ nên bổ sung sữa vào chế độ ăn uống
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Reference source: marieavenue.com, webmd.com
