Vegan Pregnancy Diet

Here it is nutrients that must be improved intake during pregnancy, for your healthy pregnancy despite undergoing a vegan diet.

Orange, green vegetables, soy milk, bread and cereals fortified with folic acid-enriched mikrogram/100 of 140 grams of food. Because it contains folic acid that is needed for the formation of neural tube and central nervous systems of fetuses in the first weeks of pregnancy. During pregnancy, the intake should be increased to 400-600 micrograms per day, in the form of supplements and food ingredients.

Various types of beans, corn and brown rice. It is recommended to consume at least five kinds of beans, such as soybeans and various processed products (soy milk, tofu, tempeh), green beans, red beans, peanuts, lentils, peanuts and almonds bogor. Because it contains protein for the formation of fetal cells. Needs as much as 71 grams a day. When you are accustomed to eating a varied diet of protein source, simply add 17 grams of protein content of 68-70 calories per day, for example from 2 cups of soy milk, 252 grams of tofu or 84 grams of tempeh.

Spinach, broccoli, bokcoy, watermelon, dried apricots, tomato juice, raisins, tofu, tempeh, potatoes, prune juice, green beans and soy beans, bulgur, and sesame oil. Because it contains iron (Fe) as Ahan forming red blood cells. The recommended daily intake is 30 mg, particularly during trimester of gestation trimester 2 and 3. Besides the consumption of food sources of vitamin C to help optimize the absorption of iron, but the limit no more than 65 mg a day because it would inhibit the absorption of zinc (Zn) and lead to complaints of nausea, burning sensation in the chest, and constipation.

Tofu, various types of dark green leafy vegetables, fruit juice, chicory, bokcoy, broccoli, fortified cereals, soybeans and processed products (soy milk, yogurt, tofu, tofu, tempeh). Tofu is a source of calcium is recommended for adherent vegan. Because they contain calcium (Ca) to form bones and teeth of the fetus. Trimester of pregnancy into 3, the fetus will use about 25-30 grams of calcium from the mother's body. Strive your calcium intake to 1200 mg per day minimum.

Various types of cereals and vitamin-fortified soy milk, which on average contain 10 micrograms (400 IU) of vitamin D. Because they contain vitamin D to help calcium absorption. Requirement of vitamin D naturally can be met through bask in the sun

Various processed foods using a yeast, for example tapai cassava, glutinous tapai, oncom and tempeh. 1-2 teaspoons yeast powder contains about 2.2 micrograms of vitamin B12. Another source is the cereal for breakfast, tofu, tofu and soy milk. Because it contains vitamins B6 and B12 which is needed in the synthesis of new tissue in the body of the fetus, cell division and protein metabolism. Needs about 1.7 micrograms of vitamin B6 and vitamin B12 is about 2.6 micrograms per day.


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