Chief Physician of Nutrition Department of Guangdong Maternal and Child Health Hospital: Zheng Xinjie
In our country, many women are worried about malnutrition after pregnancy and want to make up for diet. Especially many older generations will also prepare “big fish and meat”, for fear that expectant mothers eat less, insufficient nutritional intake, affect the fetus, affect the fetus, which will affect the fetus. Development.
However, although nutrients need to be supplemented during pregnancy, the more they eat, the better. Many pregnant women have exceeded the standard and the weight increases too fast, but the nutrients such as trace elements are lacking.
So, which nutrients are supplemented during pregnancy and how to add?
First, supplement folic acid.
Folic acid -rich foods include animal liver, eggs, beans, yeasts, green leafy vegetables, fruits and nuts. However, the folic acid in natural foods is a variety of derivatives of tetrahydrinic acid, all of which are transmitted. They are easy to decompose for cooking or heat, and the biological utilization rate is low. Folic acid supplements are synthetic oxidized single -glutamate folic acid, with good stability and high biological utilization. 400 μg of folic acid is added every day before pregnancy, which lasts for 3 months, which can enable red blood cell folic acid concentration to effectively prevent the level of consumer nerve tube deformity. Continue to replenish 400 μg of folic acid per day during pregnancy, which can meet the needs of the body.
Second, eat iron -rich foods often.
The recommended daily intake of the daily iron in the middle and late pregnancy is 24mg and 29mg. Pregnant women can provide iron 1-2.5mg of lean meat per day; 1-2 times a week of animal blood and liver, 20-50g each time, can provide iron 7-15mg, which can basically meet the increased iron during pregnancy. need. Animal blood, liver, and red meat are rich in blood-based iron, high absorption rate, 50-100g of lean meat per day, and consumed 1-2 times a week of animal blood or liver 20-50g, which can meet the needs of iron on iron, which can meet the needs of iron on iron, which can meet the needs of iron. At the same time, intake of vegetables and fruits containing more vitamin C will help improve the absorption and utilization rate of iron. Rich dishes containing iron and vitamin C such as pork liver fried green peppers and duck blood stir -fried leek.
Third, choose iodized salt.
According to the current amount of salt to strengthen the iodine volume of 25mg/kg in my country, the cooked loss rate of iodine is 20%, and the daily salt intake is 5G calculation, which can intake about 100 μg iodine, which can reach adult recommendations. The amount of iodine is increased by 110 μg daily during pregnancy, and iodine deficiency can lead to dysplasia and low intelligence in fetal development. In addition, it is recommended that women with iodine-rich seafood-rich foods with iodine-rich foods, such as kelp (fresh products or water hair, 100g), laver (dry products, 2.5g), laver (dry product, 2.5g), laver (dry product, 2.5g), laver except for iodized salt. Belt vegetables (dry products, 0.7g) and so on. Recipes containing iodine include kelp stewed tofu, laver egg soup, etc.
Fourth, supplement vitamin D.
The content of vitamin D in natural food is low, and the content of animal liver and egg yolk is relatively high. Human skin can synthesize vitamin D through ultraviolet rays. Women receive an average of 10-20 minutes of sunlight per day. The synthetic vitamin D can meet the body’s needs. Women who are insufficient outdoors or cannot synthesize vitamin D by sunbathing, can take 400IU/D vitamin D supplement.
Fifth, additional calcium supplement.
The amount of calcium recommended during pregnancy is increased by 200 mg per day from ordinary women, and the total amount reaches 1000mg. Milk is rich in calcium and is easy to absorb. It is the best food source for calcium. The total amount of milk daily during pregnancy is 500ml, and you can get more than 500mg of calcium. In addition, you can use green vegetables, soybean products, shrimp skin, small fish and other rich foods, or additional calcium supplements to 1000mg.
Sixth, supplement DHA.
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DHA has the effect of promoting fetal brain development. You can eat more sea fish, or supplement 200mgdha preparations a day.
In short, while maintaining a reasonable weight during pregnancy, you must supplement sufficient nutrients so that the fetus can grow up healthily!
(Correspondent: Lin Huifang)
