Another important subject for today's post! PREGNANCY! I hope it helps!
Research has found that the fetus in the womb is not acting as a parasite, eating everything he or she needs from nutrients stocks. As the people say ''The mother has to eat a proportion of food equal to two people'' , driving pregnant ladies to obesity and complications in pregnancy.
1st Trimester - 8 to 12 weeks
Critical period for fetal development as the main organs and limbs grow.
Following nutrients in need:
Proteins - meat, egg, cheese Carbohydrates - whole grains, pasta, dairy
Fats - whole milk
Folate - dark green vegetables
Vitamin A - fish oils, vegetables (carrots)
Vitamin C - Citrus fruits
Vitamin E - cereals, leafy vegetables, oils.
2nd Trimester - 12 to 16 weeks
Maturation of organs, hardening of tissues
Calcium - dairy, legumes
Magnesium - Seafood, cereals, nuts
Zinc - Nuts, fish
Selenium - Fish and Seafood
16 to 20 weeks
Vitamin A - Apples, apricots, dark green vegetables, carrots
Vitamin B1 - Cereals, meat
Chromium - grapes, honey, raisins, cereal
20 to 24 weeks
Iron - Spinach, dark green vegetables, meat
Calcium - dairy, spinach, nuts
Magnesium - Nuts, grains, seafood
Vitamin D - Eggs
Vitamin E - Nuts, oils, cereals
24 tο 28 weeks
Zinc - Fish, seafood, fruits Hpa I, zucchini, mushrooms
Vitamin C - oranges, cantaloupe, pineapple
Vitamin B2 - Milk and cereal
Vitamin E - Cereals, leaf vegetables, oils
3rd Trimester - 28 to 32 weeks
It is the stage of fat storage. Need abundant vitamin C and Ca for teeth and bones, but also for milk production.
Αlso; Zinc - seafood, fish, nuts
Magnesium - Nuts, cereal , seafood
37 to 38 weeks
Vitamin C - Fruits and veggies
Vitamin E - Plant oils
36 to 40 weeks
Vitamin E - Plant oils
Vitamin K - Veggies, eggs
Ζinc - Cereals, meat liver, brewer's yeast
Calcium - Dairies, nuts, eggs
Iron - Liver, meat, legumes.
What should be included in the daily diet of a pregnant woman?
- 4 servings of milk or dairy items
- 4 servings of vegetables
- 4 servings of fruit
- 4 servings of bread or cereal
- Two servings of fish, chicken, meat
Physical Exercise in Pregnancy
The fetus needs oxygen and nourishment. Oxygen and nutrients from food are transferred through the placenta in the blood.And therefore the fetal's oxygen is bounded by the woman's lungs.
At 40 weeks of pregnancy,the number of exercises which should be performed by the pregnant woman are divided into three groups.
- The first group includes exercises for correct motor habits and work activity. Mainly to facilitate proper posture.
- The second group is real pregnancy exercises. These are carried out by the finding of pregnancy until the fourth lunar month. The character is balancing. With these exercises offset the burden of the body, when working in a sitting position, upright or makes frequent job rotations.
- The third group includes exercises for postpartum, applied after leaving the maternity clinic.
Rules of pregnancy exercises
Daily exercise
Perform these exercises in an open window or open air
The exercise training should follow rest
Perform these exercises freely, without unnecessary volume
Walking (fast) in the fresh air
sufficient sleep
Avoid excessive tightening of the abdominal muscles.
Perform these exercises in an open window or open air
The exercise training should follow rest
Perform these exercises freely, without unnecessary volume
Walking (fast) in the fresh air
sufficient sleep
Avoid excessive tightening of the abdominal muscles.
Satisfied so far??? You should see what's next!!!!
“The mother's voice can be heard because it is amplified by her body,"
“I talk to him all the time, even when I am in stores shopping for a layette and other things we will need once he is born,” says the New York City-based cosmetic executive. “People probably think I am crazy if they overhear me!”
Far from it.
In fact, she is giving her son a foundation for language development.
“The main message for new moms is that their babies are listening and learning and remembering during the last stages of pregnancy. Their brains do not wait for birth to start absorbing information,”
So LADIES.!! Watch your language in front of your babies! Talk to your miracle often telling him how much you love him or her, and put some feeling in your words. Babies feel more in there!
P.S Sorry, Dad. The father's voice cannot be heard in the womb, You'll do your best afterbirth! :D
Goodnight people!!! Posts coming soon! !
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