Many expectant mothers in the first trimester of pregnancy have nausea and vomiting because of the early pregnancy reaction, and their weight not only did not increase, but even had a downward trend. After entering the second trimester, due to the strong synthesis of tissue cells, the blood of the expectant mother is also significantly soluted. At this time, the baby's demand for nutrients and calories begins to increase significantly.
Therefore, the nutritional supplement of expectant mothers in the second trimester is very important, not only to supplement the nutritional deficit caused by the lack of appetite in the first trimester, but also to meet the nutritional needs of the baby's rapid growth. So, how should nutrition in the second trimester be supplemented? Let's take a look at it together, and you will eat more than usual from the second trimester. Because the amount of calories and nutrients required by expectant mothers in the second trimester will increase compared to before pregnancy or in the first trimester.
According to the reference intake standard of dietary nutrients in China. In the second trimester, expectant mothers should increase protein by 15 grams per day, calcium by 200 mg, iron by 4 mg, and energy by 300 kcal per day than before or in the first trimester. In simple terms, you should add a cup of 200 ml of milk and 50 grams of meat, poultry, fish, and eggs to the balanced diet before or in the first trimester of pregnancy, such as an egg or a palm size, and the meat behind the palm can be satisfied.
In addition, special attention should be paid to DHA and calcium supplementation in the second trimester. First, let's talk about the DHA supplement. DHA has been fried very hot in recent years, known as brain gold, is a very important polyunsaturated fatty acid for the human body, but also an important component of the brain and retina. It has a promoting effect on the baby's brain development and vision development, so it is important to consume adequate DHA during pregnancy.
Comprehensive healthy diet recommendations of authoritative institutions at home and abroad DHA recommends priority through dietary supplementation. If you can guarantee to eat fish 2 to 3 times a week, about 50 grams each time, about the size of the palm can basically meet the daily DHA needs, without the need for additional supplements. What you need to pay attention to here is that it is best to choose fish that are rich in DHA and low in mercury, such as salmon, anchovies, herring, cod and other particularly large deep-sea fish, often mercury pollution is relatively high, should avoid eating, such as sharks, squarehead fish, etc.
If you can't eat DHA-rich fish regularly in your diet, you can also choose to supplement with DHA orally at least 200 mg per day. If you buy a supplement with DHA and EPA combined, then it is recommended to supplement with 250 mg per day. The content of DHA should account for 200 mg.
Let's talk about calcium supplementation, the growth of the baby's bones needs to reserve more calcium, and all of this calcium comes from the mother's supply. If the calcium intake in the mother-to-be's diet is insufficient, it is necessary to use the calcium element in her bones to meet the needs of the baby, but this will increase the risk of osteoporosis in the future. This requirement is 800 mg per day in the first trimester and before pregnancy, while 1,000 mg of calcium per day from the diet is required in the second, third and lactating periods.
The main food sources of calcium in daily life include various milk and dairy products, soy products and dark green vegetables, some shrimp skin, fish bones, sesame paste, and the calcium content is also very high. However, because these foods are not eaten in large quantities, they are usually not used as our main calcium supplements. source. The survey shows that the average calcium intake in the diet of Chinese residents is about 400 mg, which has a lot to do with the insufficient intake of dairy products per capita in China.
So if you eat 300 to 500 grams of dairy products a day, 300 to 500 grams of dark green vegetables, and eat soy products once or twice a week, you can meet the calcium demand of 800 to 1000 mg per day. This number is to help you make a rough judgment and do not have to be calculated tightly. Almost two cups of milk, eat more green vegetables every day, remember to eat soy products once or twice a week, many expectant mothers do not like to drink milk, and it is difficult to achieve the requirements of eating, this situation can be additional calcium supplementation as appropriate.
Of course, how much to supplement, it is best to let a professional dietitian comprehensively evaluate your daily diet. Later, when making a decision, it should be noted that if calcium is taken by mouth, it is recommended to choose a small dose of oral administration, such as taking 300 mg of calcium in the morning and evening, which can not only ensure the absorption rate of calcium, but also prevent gastrointestinal discomfort and constipation.
Expectant mothers who often stay indoors without contact with sunlight also remember to supplement 400 IU of vitamin D every day to promote calcium absorption. If you're eating a multinutrient or calcium tablet, check to see if vitamin D is already in the ingredient list, in which case you don't need to add additional supplements. Calcium tablets are best to avoid milk, yogurt, these calcium-rich foods to eat together, eat it at one time, a large amount of calcium, calcium absorption rate will decline, calcium tablets supplementation will also affect the absorption of iron. Therefore, if an anemic expectant mothers need calcium supplements, they should stagger the time they took iron.
Well, today's article is shared here, I hope that we can have the opportunity to become a better self because of the arrival of our children, be better parents, learn to think, learn to judge, learn to analyze, and accompany our children to grow up with him.
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