During pregnancy, it is inseparable from the supplement of rich nutrition, but it is also necessary to supplement reasonably in order to normally supply its own nutritional needs and the normal growth and development of the fetus. So, how to supplement nutrition is a reasonable supplement? In particular, many micronutrient supplements cannot be lacking or excessive, otherwise poisoning may occur.
How to supplement nutrients reasonably during pregnancy?
1. Folic acid
Because folic acid is a water-soluble vitamin, can not be stored in the body, after pregnancy itself metabolism speed and fast excretion, will increase the consumption of folic acid. Women should ensure at least 400 micrograms of folic acid per day for the first three months of pregnancy to prevent fetal neural tube malformations, and folic acid can be obtained in nuts, legumes and cereals, and folic acid tablets can also be used under the guidance of doctors.
2, vitamin C and vitamin D
Vitamin C is an indispensable vitamin for connective tissue and bones and teeth, pregnant women should have at least 80 mg of vitamin C per day, and they can usually eat more green leafy vegetables and fruits. When the body lacks vitamin D, it will affect the development of fetal bones, so that the fetus has congenital rickets, and vitamin D can be obtained from fish, egg yolks, livers and cod liver oil.
3. Vitamin A
Pregnant women are prone to night blindness and premature birth of cleft lip and palate, microcephaly or anemia when they lack vitamin A, and eat more vitamin A-rich animal liver and carrot papaya. However, to supplement reasonably, you can not blindly choose vitamin A tablets, if you consume too much, it is easy to have congenital fetal heart disease or rabbit lips.
4. Iron
Iron deficiency in pregnant women can aggravate fatigue and affect fetal development, and after three months of pregnancy, they should eat more iron-rich lean meat and animal liver. By the second trimester, 300 mg of iron will enter the placenta and fetus, and only ingesting from food can no longer meet the needs of the body, and iron can be used reasonably. There are some foods in life that affect the absorption of iron in the gastrointestinal tract, such as coffee, tea or milk. Vitamin C promotes the absorption of iron, such as strawberries, citrus or kiwifruit.
5. Iodine
Pregnant women will be deficient in iodine will make the fetus hypothyroidism, iodine is an indispensable nutrient for the synthesis of thyroid hormones, when pregnant, you must choose iodized salt, at least once a week to eat seafood containing iodine, may wish to eat more kelp seaweed, shellfish or wakame.
Tips
Most pregnant women in the early stages of pregnancy will have nausea and vomiting, and there is no appetite for early pregnancy reactions, which is a normal phenomenon, and the principle of small and multiple meals can be taken to supplement nutrition. Drink at least 500 ml of pure or low-fat milk per day. Supplementation with 1200 mg of calcium per day in the second trimester of pregnancy is required. During pregnancy, you should not eat some half-cooked foods or raw fish, because the parasites contained in them may cause damage to the fetus through the placenta.