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Vitamin D and Pregnancy

From fat 30% should be vegetable – oils containing unsaturated fatty acids (sunflower, olive), vitamin E. Among animal fats to consume small amounts of butter, top grade. Vitamins. In the nutrition of pregnant vitamins are of great importance: the need for them increases by about a factor of 2. Helps the growth and development of placental vitamin A (2.5 g / day). Vitamin B1 (3 mg) and B2 (3 mg) keep muscle tone, vitamin C strengthens the immune system.

Vitamin D (500 mg) is important for bone baby, its deficiency can lead to serious consequences in the form malformation of teeth, bones, the mother may be anemia. Vitamin PP (nicotinic acid) (15-20 mg) is also necessary to avoid fetal anomalies. Minerals. The second half of pregnancy also requires greater consumption of minerals, especially iron (15-20 mg). Everybody has heard about the irresistible pull of some pregnant women to the Cretaceous, salt, suggesting that the body lacks calcium.

If the daily rate intake of calcium the average person – 800 mg, then pregnant, it increases up to 2000 mg. The most fully this need in the state to make up milk, cheese and cottage cheese. The salt should be careful to observe the daily norm of this period (up to 5 g) to avoid fluid retention in the body. Water to drink no more than it should do the common man – 2-2,5 liters per day. Pay special attention to vitamin vegetable and fruit juices and compote of dried fruit. In the second half of pregnancy, nutritionists recommend eating 5-6 times a day. Optimum content of foods per day could be: 200 grams of meat or fish of 150-200 grams of bread wheat (the same rye), 40 g butter, 50 g vegetable, 500 g of milk, 200 grams of yogurt, 200 g cheese, 400 g potato, 100 g cabbage, 100 g carrots, 200 g tomatoes, 1 egg, 50 g of cereals, 70 grams of pasta, plus tea. It is believed that chewing the leaves of green tea relieves from bouts of toxicosis. Daily distribution food can be represented as follows: breakfast at 8.00 am, lunch at noon, lunch at 14. 00-15.00, dinner at 19.00. As a snack can afford fruits and berries, juices and fruit drinks and biscuits. Before going to bed is recommended to drink a glass of buttermilk for normalization of the digestive tract. The last meal should be no later than 3 hours before bedtime.