If you are expecting a baby to get a lot of attention to what you eat, who do not wear too many kilos but mainly to ensure the proper development and welfare of the baby. 'Ideal' Diet, of course had nothing, because it must be calibrated on the overall health of pregnant women, the physical form, a lifestyle that leads, and in this sense, the guidance of a skilled gynecologist is always important. There are some points that apply to all food and cover are preferred, the possible combinations between the various nutrients. Food to give us some special rules for pregnant women.
1. It does not eat too much.
Metabolism of mother and child are closely related, so it is important that the mother did not 'eat for two', but there was no food in the right way to mother and baby. The risks? What is the current overproduction of insulin to stimulate the reflection of the excessive growth of the baby, with all its attendant risks (fetal distress, complications at birth).
Of course, It should not lead to the opposite extreme is not enough to eat: there are women like that, because of fear of fat as well, with a maximum limit of their food, others eat very little because of illness, or those who, for fear of toxoplasmosis, banning raw vegetables and fruits, which instead of providing valuable substances and can be safely consumed provided you wash them well.
2. Combine carbohydrates and protein in every meal.
Certain hormonal status of the pregnancy itself increases resistance to insulin (substances produced by the pancreas that has a function to balance the concentration of glucose into the blood), which, while combining to reduce the amount of carbohydrates are introduced, and if it slows the absorption, fighting a sudden increase as the concentration of sugar into the blood. So the association of carbohydrate / protein since breakfast, which is a good place, oil seeds, eggs (even in the form of pancakes, which are usually appreciated by those who suffer from morning sickness). Milk lovers should note that the milk, although a balanced diet containing carbohydrates more than protein (lactose is a sugar, and simple carbohydrates are sugars!), So if you eat milk and cereal to add protein partners that are not provided by the milk itself, like a spoonful of almond. "
3. Increase your protein consumption.
During pregnancy increases the need for protein, essential for fetal growth. What is the best protein? It turned out that the highest protein is not in the flesh but in the eggs, because they have compatibility with the human protein 100%, more than meat products, fish and milk, which has 80% instead of biocompatibility. Each meal contains a protein amino acid in certain proportions, "said the expert," amino acids in the egg has the same proportion of amino acids present in the human body, so that should not make 'extra work' to change and adapt. "And the vegetables? "From just having compatibility 40%, increasing to 80% if they are combined with grains. Even the vegetable oil can be a good source of protein despite having a lower biocompatibility. walnut, pistachio, along with some brown rice crackers, snacks can be an ideal, perfect for those who suffer from morning sickness "
4. Indulge cravings.
The reason is not to prevent babies born with a skin rash, as they say the popular belief, but to get children to carry in her womb to 'taste' and take the confidence with all meals. Mother went looking for food 'weird', weird'. It right that go along with his desire, his power as varied as possible, because of the way, there are a large number of fetal antigen (a substance that is recognized by the immune system), which makes it possible to begin to develop a tolerance to them. short, all his life in outside womb the baby making 'training' which is effective to learn to defend themselves from what they know closer to the time of weaning.
But the benefits are not just for the fetus: a more varied diet also allows the woman's body to maintain proper tolerances of what they eat and in in general, external environment. Food allergy causes an increase in the overall level of inflammation in within body are often the cause of many diseases typical tuition pregnancy, nausea, cystitis, intestinal acidity of stomach problems. The best way to keep the tolerance is to vary as much as possible to respect the power of the different seasons. "
5. consumption of calcium and iron.
Is a substance that is most needed during pregnancy because the fetus consumes much. much? to find them? Calcium is found in cheese and milk, of course, but also in other foods: eggs, for example, are rich in calcium and vitamin D, which helps to fix calcium in the bones, while in the plant world is rich in calcium, almonds, sesame seeds, broccoli. Finally, we must not forget that a good mineral water is the main source of these trace elements.
Iron does not lie primarily in meat and more generally in foods of animal origin, as well as green leafy vegetables and spinach are rich in iron, though less bioavailable for humans.
6. Do a physical activity
If there are no specific contraindications, is also highlighted by an obstetrician, regular exercise is recommended for all nine months: walking for half an hour every day practicing gymnastics or 'light' that is useful to keep your weight under control, but also to maintain the insulin resistance right.
7. Fat: select the right one!
In a well-balanced diet of fat, which should balance between polyunsaturated and omega-3 fatty acids (contained in fish, oil seeds such as almonds, walnuts, flax seeds, pine nuts, walnuts, pistachios, etc.) Essential to the development of brain systems children, and monounsaturated fats, including olive oil is the main source through which rich in oleic acid, are useful for the proper development of cell membranes and fetal growth.
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