Monday, April 16, 2012

Diet for pregnancy (Part 1)


Littlediet is going to cover pregnancy topic this month as many around us might notice married couple tend to have a baby in this "dragon" year! However, have anyone of you think of having a healthy body first or started to take care only after you are pregnant? Actually, no matter how is the preparation, proper diet is the most important things you can give to your beloved one. To develop a healthy baby, all essential nutrients are very important for healthy growing up and development, for example extra iron, calcium, folate and others macro-nutrients. Littlediet is here to provide all necessary tips and recommendation according to the standard or experience.

The energy intake for 1st trimester (1st 3 months) pregnancy mother should be within a standard of 1800Kcal per day. When proceed to 2nd trimester might need to add on another 360 Kcal from standard (total 2160Kcal). Thus, the last trimester will result an additional of 475Kcal from standard which is total 2275Kcal. This is related to aggressive growth and development started on 2nd trimester until 3rd trimester for vital organs mature development. On the same time, certain micro-nutrients are needed as well apart from usual intake.

For pregnancy women, we do encourage a regular meal time and balance meal as it is essential for both maternal and fetal health. The 3 main energy sources include carbohydrate (CHO), protein and fat. For CHO, it supplies 50-65% from total energy, with a minimum 175g  to meet fetal brain’s need for glucose. Besides, due to hormonal changes, most of the maternal might face constipation problem, therefore it is recommended intake of high fiber especially green leafy vegetables, oats, barley, guava and apple that can help in resolving this problem. Of course, adequate fluid intake with 2L/day also can help in this problem. Next, for those pregnant women who are at risk or getting gestational diabetes mellitus, you might need to aware on sugary foods and beverages.

不管您在怀孕前还是怀孕时,你都应该保持健康的身体,以让自己和宝宝得到充足的营养。一个健康的宝宝,拥有必需的营养物质是非常重要的健康成长和发展因素。他们通常需要额外的铁,钙,叶酸和其他营养成分。


孕妇们在第一孕期(前3个月)的能量摄入量应保持摄取每天1800卡路里。当进行到第二孕期(第4个月至6月),只需要加多360卡路里。最后的3个月就需要加额外475卡路里。这是因为这时期宝宝的成长和成熟程度包括重要器官开始了。因此,在同一时间,某些微量营养素还需要额外摄取。


我们鼓励孕妇们培养有规律的用餐时间和平衡膳食。一共有 3个主要的能源来源是必须摄取足够的,这包括碳水化合物,蛋白质和脂肪。碳水化合物是让细胞得到总能量的50-65%,最低为175克,以满足胎儿大脑需要的葡萄糖。此外,由于荷尔蒙的变化,大多数产妇可能面对便秘问题,因此,高纤维,尤其是绿叶蔬菜,燕麦,大麦,番石榴,苹果,可以帮助解决这个问题。当然也鼓励摄入足够的水分(每天2公升)。但是,在这必须提醒关于怀孕期间若有血糖过高现象需注意甜的食物和饮料饮用。


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