Choosing the right food for pregnant women is another thing that should not be overlooked. Pregnant women should eat a variety of foods and get all five food groups to help maintain the mother’s health and enhance the growth of the fetus. In addition, you should also study the foods. That should be avoided during early pregnancy or the first trimester to prevent adverse symptoms that may occur to the mother and reduce the risk to the health of the fetus. During the first trimester of pregnancy, the mother may experience morning sickness, nausea, and vomiting. If the morning sickness is severe. And causes the fetus to not eat normally, it may put the fetus at risk of malnutrition. เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง Therefore, you should see a doctor immediately.
What are some foods that are good for pregnant women?
Suitable foods for women in the early stages of pregnancy or early pregnancy may include the following:
Folic acid
Vitamin B9 or folic acid, sometimes called folate, is a vitamin that is very beneficial and necessary for the growth of the fetus because it helps in the creation of tissue and red blood cells, helps develop brain cells, and helps prevent birth defects. Therefore, mothers should receive enough folic acid to meet their body’s needs. Doctors will recommend taking folic acid supplements every day, especially during the first trimester of pregnancy. Folic acid can be found in common foods. Especially green leafy vegetables and meat. Vegetables and fruits that are rich in folic acid include whole grains, cabbage, broccoli, asparagus, spinach, dried beans, peanuts, oranges, lemons, tomatoes, and meat such as fish, animal organs, liver, and kidneys.
Recommended daily intake for pregnant women
- During attempted conceiving: 0.4 mg
- First trimester of pregnancy: 0.4 mg
- 2nd-3rd trimester (months 4-9) of pregnancy: 0.6 mg.
- While breastfeeding: 0.5 mg.
protein
It is an essential nutrient for strengthening the muscles of pregnant mothers. It also helps support the growth of breasts and uterine tissue. In addition, foods rich in protein are also important nutrients for early pregnancy for the growth of tissues and organs of the fetus, especially the brain. In addition, protein also contains iron that the body can easily absorb, helping in blood production and transporting oxygen to the cells of the mother and fetus. Protein can be found in meat, such as lean meat, fish, seafood, dairy products, eggs, followed by protein from plants. Such as beans, sesame, brown rice, and chia seeds.
Recommended daily intake for pregnant women
- First trimester of pregnancy: at least 60 grams
- 2nd-3rd trimester (months 4-9) of pregnancy: at least 75 – 110 grams.
calcium
Calcium is an important nutrient that helps build bones and teeth in the fetus. It helps maintain the mother’s bone mass and also helps develop the body’s systems, such as the nervous system, muscles, blood vessels, and heart. If a pregnant mother eats too little calcium, it may cause osteoporosis later on. Therefore, she should eat enough calcium to meet the needs of both the mother and the baby. Calcium is a nutrient that the body cannot produce on its own. But it is found in milk, dairy products such as yogurt, cheese, small fish, shrimp, and green leafy vegetables such as kale, Chinese cabbage, and spinach. However, the body can absorb less calcium from vegetables than from milk and animals.
Recommended daily intake for pregnant women: 1,000-1,200 milligrams.
1. Foods that help reduce morning sickness
Foods that can help reduce morning sickness without causing nausea or vomiting may include the following:
- Easily digestible foods such as crackers, cereals, toast, and rice porridge that are mild in taste and odorless and do not induce vomiting.
- Foods that contain vitamin B6 include bananas, brown rice, lean meats, poultry, fish, avocados, whole grains, corn, and beans.
- Cold or low-temperature foods, such as ice cream or bingsu. Are recommended because foods with high temperatures, including spicy or strong-flavored foods, can trigger morning sickness. However, you should choose foods or snacks that are not too sweet.
- Food or drink that contains ginger Ginger has properties that help reduce nausea and vomiting. It is suitable for consumption to relieve morning sickness. There is a study published in the journal Obstetrics & Gynecology in April 2001. That studied the use of ginger for nausea and vomiting during pregnancy. It was found that consuming 1 gram of ginger per day can reduce the severity of nausea. Therefore, it can be concluded that ginger has properties. That help reduce nausea in pregnant women.
2. Foods to avoid during pregnancy
Foods to avoid during pregnancy may include:
- Alcoholic beverages: Drinking alcoholic beverages during pregnancy should be avoided because alcohol can directly affect the fetus, affecting the development. And growth of the baby, possibly causing the baby to have intellectual disabilities or birth defects, etc. In addition, it can also cause premature birth, low birth weight, and stillbirth.
- Drinks or foods containing caffeine Pregnant women should limit their caffeine intake, such as tea, coffee, soft drinks, energy drinks, as well as foods containing caffeine, such as chocolate and ice cream, to less than 200 milligrams per day, because caffeine causes blood vessels in the uterus and placenta to contract, which may reduce blood flow to the fetus, affecting the growth of the baby.
- Foods that are at risk of causing Listeria disease include raw meat, soft cheeses, and unpasteurized milk. Listeria disease is a disease caused by Listeria monocytogenes bacteria, which often affects the nervous system. This type of bacteria can be transmitted to the fetus through the placenta and cause dangerous complications such as premature birth, miscarriage, and septicemia.
- Food contaminated with mercury: Avoid eating certain types of fish that may contain high levels of mercury, such as swordfish, sharks, and mackerels, which can be harmful to the brain and nervous system development of the fetus.
- Processed and canned foods such as instant noodles and canned fruits, as they are foods high in sodium, can affect the mother’s health during pregnancy, such as causing the mother to experience edema from excessive water retention in the body and may be at risk of high blood pressure during pregnancy.
- Greasy foods Eating foods high in fat, such as fatty meat and skin, can increase the risk of gestational diabetes, which is harmful to the mother and the fetus. It can cause complications such as miscarriage and high birth weight babies. In addition, high-fat foods can also trigger morning sickness in pregnant women during the first trimester.