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Healthy drinks during pregnancy. The main vitamins for pregnant women. Milk and kefir

Pregnancy is certainly one of the most beautiful moments in a woman's life, but also one of the most responsible. Is it possible to fly by plane, what physical activity is acceptable during pregnancy, is it worth it to have sex? These questions are of interest to almost all women who have seen two cherished strips on the test ...

Well, it's time to figure out: what is really categorically impossible to do during pregnancy, and what will only benefit the baby and expectant mother?

Alcohol and smoking during pregnancy. No compromise!

No matter how much your girlfriends or acquaintances from the forums convince you of the harmlessness of a couple of glasses of red wine or beer, doctors all over the world are unanimous: even small doses of alcohol can harm the child and the expectant mother - cause severe malformations of intrauterine development, premature and often difficult births, provoke a miscarriage . The "degree" is especially toxic in the early stages of pregnancy - at and until the end of everything, when a very important process of organogenesis takes place, during which the embryo is only being formed, the "laying" of all internal organs and child systems. It is undesirable to take alcohol during conception, moreover, to both future parents! As for smoking, scientists have long proven that babies whose mothers smoked while pregnant are born with a ready dependence on nicotine, they have weakened immunity and often underdeveloped lungs. They are also more likely than other children to suffer from asthma and other ailments of the pulmonary system. Therefore, if you find out that you will have a baby, stop smoking immediately! In general, this must be done at the stage - 2-3 months before giving up contraception.

Sports during pregnancy

Often, women are interested in whether it is possible, while expecting a child, to go in for sports? In this matter, as is often the case, the golden mean is important. Now no one expects Olympic records from you, so you shouldn’t strain and sweat for several hours a day in the gym. But it is also impossible to completely deprive yourself of physical activity and lead a sedentary lifestyle - such “inaction” can lead to weight gain, the development of edema, problems with blood vessels, and increased blood pressure. Such complications adversely affect the course of pregnancy and the development of the fetus.

So, what kind of physical activity should you choose? There are many options: yoga, fitness, gymnastics for pregnant women, swimming (or water aerobics), walking at a measured pace on fresh air- such loads help improve lung function, keep the muscles of the legs and back in good shape, prevent the appearance of varicose veins, and allow you to fight venous congestion in the pelvic area. Very useful for future mother and a kid, now popular nordic walking - Nordic walking with trekking or ski poles. During such training, blood flow, the state of blood vessels and the heart improves, the body is saturated with oxygen. The baby also receives more oxygen and nutrients.

But it is better to refuse cycling - they are considered an extreme sport for pregnant women. Alpine skiing, snowboarding, rollerblading, martial arts are also under an unconditional ban - in a word, all too active and traumatic sports. In any case, in order not to harm the fetus, you need to consult with your gynecologist what kind of sports load to choose during pregnancy. The doctor must exclude conditions in which physical activity is contraindicated or significantly limited.

Sex and taboo

Only very serious medical indications can veto your sex life during this period.

For example, if you have pregnancies (especially in the first trimester), if you are expecting twins (multiple pregnancies are usually more difficult than single pregnancies), you have had a miscarriage or premature birth, a previous pregnancy was at risk of miscarriage, or tests revealed some kind of infection . In addition, the doctor may prescribe temporary abstinence for you with a loosely closed cervix, complete (the placenta completely covers the internal uterine os), or marginal placenta previa (the lower edge of the placenta is at the level of the edge of the internal os). If detected, regular medical supervision is necessary, since there is a danger of uterine bleeding. Also, depending on the location of the placenta, the method of delivery will be determined. So, with a marginal or lateral presentation, the possibility of natural childbirth is not excluded, and with a full presentation, a caesarean section is prescribed.

If the pregnancy proceeds without complications, and you feel great, there are no contraindications for making love. Moreover, sex at this moment of life is very important! It allows spouses to experience completely new sensations, contributes to an even greater emotional rapprochement of the couple, has a beneficial effect on the nervous system of a woman, which is very important for the normal development of a child. Of course, during such a period, one should not forget about caution: still choose less bold positions than before, or try alternative forms of intimacy.

But in the last weeks before childbirth, sex is even indicated for therapeutic purposes: the prostaglandins contained in the semen prepare the cervix for childbirth and help avoid ruptures.

Adventurers

There is an opinion that air travel and a sharp change in climate do not have the best effect on pregnancy. Indeed, after the seventh month of pregnancy, flying by plane is not recommended - the threat of premature birth is strong. As for flights in general, everything here is very individual - a lot depends on the course of pregnancy and the woman's health. If the mother does not complain about anything and everything is in order with her future baby, then there are no special contraindications for traveling. If a pregnant woman has a weakened body, she suffers high blood pressure or she has a high risk of miscarriage, then in this case it is better to refuse to travel by air.

As for visiting exotic corners of the world or places where it is too hot, here we must remember that when entering many Asian, African and Latin American countries, it is necessary to vaccinate against a number of infections, and this is a very big threat to the unborn baby. It is also not known how your body will react to a sharp change in climate and high temperatures, so doctors recommend refraining from such extremes and choosing more traditional tourism. But no matter how you feel, before you go traveling, you must definitely visit the gynecologist leading your pregnancy.

forbidden food

Speaking about the prohibitions of an interesting position, it is worth mentioning the choice of products. So, when compiling a list of acceptable foods for this period, it is worth giving up very fatty, salty, fried, spicy dishes and smoked meats - they "overload" the liver and gallbladder, increase the burden on the kidneys, and can cause heartburn, exacerbation of gastritis. Not the best effect on the body of pregnant foods, which contain a lot chemical additives, especially dyes and flavor enhancers (nitrites, monosodium glutamate) and seasonings: chips, all kinds of crackers, ready-made sauces, crab sticks, instant food, soda, many sweets. Do not lean on some seafood (tuna, swordfish, shrimp), chocolate, strawberries and exotic fruits - they can cause allergies. For the same reason, refrain from frequent consumption of vegetables and fruits with orange pigment (citruses, carrots, pumpkin, dried apricots), but not completely excluding them from your diet - they contain a lot beneficial vitamins and micronutrients. By the way, it is believed that foods such as red fish and meat are dangerous during pregnancy - this is not true. On the contrary: the proteins, omega-3 fatty acids and folic acid contained in such food are simply necessary for pregnant women. In addition, meat serves as an excellent prevention of iron deficiency anemia, which often occurs during pregnancy. It is best if the attending physician selects a diet for you, based on these tests and anamnesis.

Not all teas are the same

During pregnancy, some women face such a problem as edema. As a result, wanting to expel excess fluid from the body, expectant mothers begin to drink various diuretic teas, herbal preparations or infusions from berries and herbs. It is absolutely not worth doing this without consulting a doctor, because many drinks are medicinal because of their composition, as they contain chemical components that have different medicinal properties. Therefore, they may not have the best effect on the body of a pregnant woman and the condition of the fetus. So, drinks based on sage, parsley, ginseng, valerian, chamomile often increase and increase blood pressure.

For the same reasons, it is better to give up coffee. Scientists have confirmed the fact that daily consumption of this drink (more than 3 cups a day) increases the risk of miscarriage by 2 times, especially in the first 12 weeks! Also, coffee increases blood pressure, causes insomnia, removes beneficial trace elements and vitamins from the body, which are necessary for the normal development of the child. Both freshly brewed and instant drinks have a detrimental effect. In addition, doctors strongly advise during pregnancy to exclude from your diet other liquids containing caffeine - cola, energy drinks, strong green and black teas.

But mint, ginger, white tea and rosehip infusions are extremely useful. Mint soothes, relieves nausea, ginger has antibacterial properties and is indispensable during colds and SARS, rose hips are rich in vitamins C, B, PP and iron, and white tea does not contain caffeine, normalizes blood pressure, promotes vascular elasticity and strengthens tooth enamel, which is very important while carrying the baby.

Pregnancy: myths and superstitions

With the appearance of two stripes on the test, any woman (even with two or three higher educations) begins to attach excessive importance to signs and beliefs. Meanwhile, many of them only spoil the life of the expectant mother. Here are some of them:

Myth. During pregnancy, you can not cut and dye your hair.

In fact: during pregnancy, the structure of the hair often changes: they become more brittle and lifeless. That is why, in order to look good, you need to regularly cut your hair or at least trim the ends. As for coloring, modern ammonia-free paints are quite safe for both the expectant mother and the baby. A competent hairdresser will probably first test the paint on one strand, and determine how the hair perceives this or that color.

Where did it come from: Since biblical times, hair has been considered a symbol of life (remember the tragic story of Samson and Delilah). Apparently, this is why our ancestors were so afraid to get their hair cut during pregnancy.

Myth. You can’t tell anyone about pregnancy until your interesting situation becomes obvious.

In fact: this is entirely your own business. Someone shares their joy literally from the first days, someone hides their pregnancy almost until childbirth.

Where did it come from: our ancestors were very afraid of the evil eye. And the method of "hushing up" happiness was considered one of the most effective in the fight against the evil eye. To believe or not in this sign is your own business. However, it has nothing to do with medicine.

Myth. During pregnancy, you can not raise your hands up, otherwise the umbilical cord will be tied in a knot and the child will suffocate in the womb.

In fact: medical statistics have not proven the connection between any body movements of the mother and the umbilical cord: nothing will happen to the child from the fact that you hang up the laundry!

Where did it come from: most of the absurd superstitions are based on an elementary ignorance of physiology. There is no other way to explain this myth.

Proper nutrition of a pregnant woman is the key to successful delivery, maintaining the health of the pregnant woman herself and the birth of a healthy baby. But what to eat during pregnancy, the observing doctor will tell you. You should not always listen to the advice of your loved ones, who recommend a diet for their own needs.

Nutrition for a pregnant woman

It is very difficult to regulate the diet of a pregnant woman in the first months of the term. In the first trimester, a woman may experience severe toxicosis, which is why she generally has the right to refuse any food. During this period, even some completely non-aggressive smells are annoying, not to mention dishes.

Over time, when toxicosis recedes and appetite returns, another problem arises - rapid weight gain, which is very difficult to fight. Extra pounds provoke a number of serious problems that accompany a woman after childbirth. This is:

  • phlebeurysm;
  • tendency to constipation;
  • haemorrhoids;
  • heart failure;
  • kidney failure;
  • disorders of the pancreas;
  • tendency to high blood pressure.

The diet, which the supervising doctor approves, can lead a woman to complete discouragement. Pregnant food is never too tasty so as not to “warm up” the appetite and at the same time saturate the body with useful substances.

From the first trimester, portion sizes are set by the doctor. Now the nutrition of a pregnant woman will vary by weeks of development of the child. There are a number necessary products which it is desirable to use a pregnant woman constantly. The dominant role is occupied by cottage cheese and iron-containing products.

Healthy food for pregnant women

Before discussing all kinds of dishes for a pregnant woman, one should consider general rules formulating a diet. Products plant origin should be ⅔ of food eaten per day. Such a menu is most important in the last stages of pregnancy, at least two to three weeks before childbirth. Vegetables contain a large amount of prostaglandins, which provide elasticity to the tissues of the birth canal.

Dishes from vegetables have a beneficial effect on the functioning of the organs of the gastrointestinal tract, eliminating constipation and inhibiting the growth of body fat. Eating vegetable soups and sautés, a pregnant woman will not feel a high load on the stomach and pancreas, especially if the dishes are steamed without using a frying pan.

However, no vegetables can replace meat products for either the mother's body or the unborn baby. Refusing meat during pregnancy is simply a crime. A growing embryo simply needs protein of animal origin. Every day, up to 100 grams of animal proteins should be included in the diet of a pregnant woman. If on some days a woman wants to do without meat, it should be replaced with fish.

Fruit is a separate item. Of course, expectant mothers who had allergic problems even before conception should be extremely careful when choosing fruits in supermarkets. Most exotic fruits are pre-processed liquefied gas or acceptable herbicides to make them marketable for a longer period.

Exotic fruits entering the local market travel a long way from southern countries. Sometimes it takes from several days to several weeks for delivery. Usually, fruits and vegetables from abroad are transported by sea, as this is the cheapest type of delivery. It is not recommended to buy fruits and vegetables sold in vacuum packaging for pregnant women.

It should also be remembered that freshly prepared food is much tastier and healthier than heated and prepared in advance. Therefore, it is better to prepare food for pregnant women in small portions per meal. Food left overnight in the refrigerator should not be covered with plastic bags and kept under nylon lids for a long time. Pathogenic microflora can multiply in it, invisible to the human eye, but carrying a high degree of danger to health.

Dry food and "on the go" should be excluded. You can not overeat, as well as walk long time hungry. The feeling of thirst must be quenched as it arises. Equally important is what the pregnant woman will drink and in what volumes. Increased fluid intake will lead to edema, which will cause shortness of breath, blockage of the veins of the lower extremities, and interfere with normal blood circulation. Drink must be room temperature. Carbonated, tonic and alcoholic drinks are not recommended. Food should be consumed slowly, in a relaxed atmosphere, chewing thoroughly. Rushed air can cause prolonged belching, colic, and general discomfort.

What products are needed

Useful cooking for a pregnant woman consists of dishes prepared as follows:

  • Cooking food in a double boiler or baking in the oven. This is the most useful way thermal processing of products. You can bake any food, from vegetables to meat and fish. To do this, use foil, polypropylene packaging or parchment paper. So you can cook dietary meat, retaining all the useful substances in it.
  • Food cooked extinguishing method. This option involves prolonged stewing of food in a sealed container with a small addition of water or vegetable oil. Meat, vegetables and mixed dishes are very tasty and nutritious.
  • Food cooked frying method. In order to maximize the preservation of useful substances in foods that have been fried in a pan, it is necessary to fry vegetables or meat in small pieces on a hot surface without adding fat. A wok pan is ideal for such dishes, it has thin walls that heat evenly from the bottom to the top surfaces. The burner flame should cover the entire surface of the pan, so the burner should be wide.
  • Food cooked in nature on open fire. This very first method of cooking in human society is gaining popularity even now. For a future mother, it is advisable to select lean pieces of meat or fish. In small pieces, you can fry pumpkin, tomatoes, zucchini, eggplant, potatoes. Before eating, remove the crust formed during frying.

From plant foods, pregnant women can do everything, individually excluding what can cause allergic reactions. You need to be careful when eating citrus fruits, tomatoes, strawberries, and some exotic fruits. Salads are best seasoned unrefined vegetable oil, trying not to abuse the salt and hot spices. Salt and spices cause an increased feeling of thirst, provoking swelling and the accumulation of excess weight.

The benefits of beef tongue for pregnant women

Beef tongue belongs to dietary products due to the low content of connective tissue cells. Dishes from beef tongue are easily digested without provoking digestive system putrefactive processes, which is characteristic of other types of meat products.

  • takes part in the synthesis of hormones and amino acids;
  • improves performance nervous system;
  • eliminates anemia;
  • stabilizes fat and carbohydrate metabolism;
  • reduces the level of cholesterol in the blood;
  • improves the functions of the skin.

In dishes prepared from beef tongue, a high content of protein and trace elements, which contribute to the improvement of the pancreas. Nutritionists believe that this product is able to replenish about half of the daily requirement of microelements vital for the body of an adult.

Doctors observing pregnant women strongly recommend including beef tongue dishes in the diet, which will prevent the development of anemia, gastric ulcers and saturate the body of the mother and the unborn baby with useful substances.

Jelly during pregnancy

The gelatin contained in the jelly is not able to affect blood clotting. Therefore, pregnant women can eat dishes in which gelatin is present in full. For the preparation of edible gelatin, an extract of Pacific seaweed agar-agar or cartilage and tendons of animal origin is used. The cartilage tissues of animals are saturated with natural collagen, which will reliably ensure the health of the cartilage of the pregnant woman and the developing embryo.

Gelatin is rich in glycine. It is an essential amino acid for the body. It is thanks to her that a person feels a surge of energy and mental activity. The composition of gelatin contains the following substances that affect the functioning of the digestive system and the cardiac system:

  • alanine;
  • dicarboxylic acids;
  • peptides;
  • active proteins.

Some fruits are not advised to be taken raw during pregnancy, as they can cause belching, stool disorders and heartburn. By preparing delicious jelly with the addition of juices or fruit drinks, you can perfectly replenish the supply of trace elements and vitamins in the body of a pregnant woman, combining the useful with the pleasant.

Doctors have to recommend dishes with the addition of gelatin to pregnant women with an indispensable consideration of the work of the intestines of their patients, since it has a slight astringent effect.

Brewer's yeast for pregnant women

Brewer's yeast has a beneficial effect on the body. The product is produced by pharmacological companies in the form of tablets, capsules and suspensions. This is a real storehouse of trace elements and vitamins, which is an excellent dietary supplement.

Yeasts are unicellular fungal organisms that remain alive under certain conditions. They are obtained in the process of cultivating the following composition: malt, hop cones and beer wort. After combining the components, the fermentation phase begins, followed by fermentation.

Women during the gestation period often experience health problems caused by a lack of nutrients in the body:

  • increased fatigue;
  • fragility of the nail plates;
  • hair loss on the head;
  • decreased immune functions;
  • the appearance of skin rashes.

Brewer's yeast is prescribed for pregnant women to maintain the body in such a difficult period. The supplement does not contain substances dangerous for the embryo and the mother's body, so experts safely prescribe it to women from the early stages of conception.

Brewer's yeast is distinguished by the following content:

  • Vitamins B, P and D. Contribute to the restoration of the functions of the nervous system, skin, nail plates, hair follicles.
  • Phosphorus. Renews bone tissue and stabilizes the functioning of the urinary system.
  • Copper. It takes an active part in the breakdown of fats and carbohydrates, and also stimulates the production of insulin.
  • Potassium. Regulates the acid-base balance in the body and improves the transmission of nerve impulses.
  • Calcium. Forms structural material at the cellular level, creating healthy rudiments of teeth in the embryo and bone.
  • Zinc. Provides regeneration of cells of the cerebral cortex.
  • Magnesium. Stimulates metabolic processes in the body, reduces tremor, stabilizing the functions of the nervous system.
  • Silicon. Contributes to the normal absorption of calcium by the body.
  • Sodium. Supports electrolytic balance in the body of a woman and an embryo.
  • Sulfur. Improves the structure of the skin, hair and nail plates.
  • Selenium. Neutralizes dangerous decay products, increases the protective functions of the body.

However, for all useful properties brewer's yeast, gynecologists approach their appointment with caution. Active enzymes can provoke dysbiosis of the mucous membranes of the genital tract and disruption of the organs of the urinary system. Therefore, the doctor carefully examines the history of the pregnant woman and individual characteristics.

Essential trace elements

Most of the necessary trace elements the body receives from food. These are iodine, calcium, iron, potassium, manganese, phosphorus, selenium, zinc. In cases where the lack useful substances, taking part in metabolic processes, protein synthesis, improving blood circulation and digestion, makes itself felt, you should take the necessary trace elements in addition. Seafood, vegetables and fruits are especially rich in trace elements.

During pregnancy, the female body often lacks iron. Iron deficiency can lead to irreversible processes in the development of the embryo. A woman should monitor the first symptoms of iron deficiency and compensate for it. So, the most common symptoms of iron deficiency are as follows:

  • anemia;
  • increased fatigue;
  • drowsiness;
  • dizziness;
  • muscle weakness;
  • frequent sudden heartbeats;
  • tendency to irritability;
  • depression;
  • dry skin;
  • fragility of the nail plates;
  • restless legs syndrome;
  • dyspnea;
  • loss of appetite;
  • inflammation or pain in the tongue and lips.

In most cases, you can compensate for iron deficiency by adjusting your diet. Table #1 lists foods high in iron.

Table number 1. Iron-containing products and the level of trace elements in them

dried mushrooms

Rabbit meat

pork liver

wheat bran

Turkey meat

Brewer's yeast

cocoa powder

Beef liver

Egg yolk

Broccoli

Potato

fresh mushrooms

Chicken meat

sea ​​kale

Egg white

How to use vitamins correctly

A pregnant woman should receive the whole complex of vitamins necessary for the body. From berries you can buy cranberries, raspberries, currants, blueberries. All fruits contain vitamin C, which is perfectly preserved for a long time in fruit drinks and berries grated with sugar.

Fruits can also be consumed raw, if the pregnant woman does not suffer from increased secretion of gastric juice and allergic reactions to some of them. When a woman feels that raw fruits cause increased irritation of the gastric mucosa, then ideal option jelly and fruit compotes will become. Apples can be baked in the oven or in a double boiler; juicy fruits can be used to prepare fillings for cottage cheese dishes.

In addition to fruits, vitamins are found in meat and dairy products, vegetables, offal. Most complete list necessary vitamins and products containing them are shown in Table No. 2.

Table number 2. Essential fat-soluble vitamins during pregnancy

Vitamin name

purpose

A (retinol + beta-carotene)

Visual receptors, skin, mucous membranes

Liver, egg, butter, dairy products

D (calciferol)

Calcium absorption, bone and tooth growth

Egg, butter, hard cheese, milk, fatty fish

E (tocopherol)

natural antioxidant

Vegetable oil, olives, wheat germ

Blood clotting

Liver, onion, spinach, cucumber, green peas, parsley, dill

B1 (thiamine)

Metabolic processes, nerve and muscle activity

Liver, heart, tongue, beans, peas, brewer's yeast, whole grain cereals

B2 (riboflavin)

Metabolic processes, heart function

Liver, heart, red meat, cereal cereals, dairy products, brewer's yeast

B5 (pantothenic acid)

metabolic processes

Beef, liver, egg, brewer's yeast, cereals

B6 (pyridoxine)

Metabolic processes, hemoglobin production

Beef, chicken, pork, brewer's yeast, liver, cereals

B8 (biotin)

Metabolic processes, hair growth, nail plates

Liver, egg, dried fruits, beans, beans, peas, fish

B9 (folic acid)

Cell division and growth, development of the bone skeleton

Cucumber, spinach, parsley, zucchini, sunflower seeds, lettuce, hard cheese, whole grain cereals

B12 (cobalamin)

RBC production, metabolic processes

Beef, chicken, pork, fish, liver, heart, dairy products

C (ascorbic acid)

Natural antioxidant, wound healing, resistance to viral infections

Most fruits and vegetables

PP, B3 (niacin)

metabolic processes

Beef, chicken, pork, river fish, ocean lean fish, brewer's yeast, beans, peppers, peas

Do's and Don'ts

Each organism is individual. It is possible that the diet of one pregnant woman is categorically not suitable for another. The characteristics of each organism will show what it is desirable to refuse during the period of bearing a child, and what to focus on. However, nutritionists have developed special tables for pregnant women, the advice of which should be followed. Table No. 3 shows the most commonly used foods and dishes from them in everyday life, as well as the benefits and possible harm for pregnant women.

Table number 3. Recommended and undesirable foods for pregnant women

Products

Bread and bakery products

Bran bread, wholemeal bread, crackers, savory pastries

Pastries from the highest grades of flour, puff pastries and rich pastries

Vegetable soups in low-fat broth, lean borscht, beetroot

Fatty broths

Lean steamed or boiled beef, rabbit meat, skinless chicken meat

Fatty meats, homemade fatty sausages, dumplings, smoked bacon, canned meat

Low-fat varieties of fish (pollock, hake, pelengas, perch, carp, saffron cod, grenadier)

Fatty fish, smoked, salty fish, canned fish, crab sticks

Cereals, cereals, legumes

Buckwheat, rice, wheat, barley, corn, oatmeal

Semolina porridge, dishes with a high content of beans, peas, beans

1-2 eggs per day (boiled or scrambled)

Fried or raw

Sour-milk products, low-fat cottage cheese, cheesecakes, casserole, yogurt, low-fat sour cream, cheese

Smoked cheeses, raw milk

Fruits vegetables

Boiled vegetables, fruits in compote or jelly; cranberries, blueberries, nuts, pumpkin seeds

Red fruits and vegetables, some citrus fruits if allergic

Fats and sweets

Olive, sunflower, corn and butter, jelly, jam, chocolates in moderation

Sweet pastries with rich cream, too large portions of chocolate

Snacks, spices

Vegetable salads, vinaigrette, vegetable caviar, fruit salads

Hot sauces, horseradish, mustard, hot pepper, vinegar, salt

Small volumes of natural juices, fruit jelly, dried fruit compotes, berry fruit drinks, weak teas, rosehip broth, chamomile tea

Alcoholic beverages, strong coffee and tea, tonic drinks high in sugar and gas

Nutrition of a pregnant woman by month

In each trimester, it is necessary to focus on foods high in folic acid, this contributes to the normal development of the fetus. It is not advisable to limit yourself in water consumption. However, drinking too much liquid during the day, and especially at night, is not worth it. Water should be purified, without dyes and artificial flavors, non-carbonated. It is not recommended to drink water at the time of a meal or immediately after, it is better to do this before a meal and a couple of hours after a meal.

In the first trimester, you can plan your daily food intake as shown in table No. 4. Depending on whether there are allergic reactions to various fruits and vegetables, each woman should regulate their consumption on her own or on the advice of an observing doctor.

Table No. 4. Recommended daily diet for a pregnant woman in the first trimester

Day of the week

Lunch

Monday

Buckwheat or rice porrige(you can add milk), fresh juice (carrot, apple, orange)

Puff with pumpkin or spinach

Whole grain muffin, pea soup with broccoli, rosehip tea

apple or carrot

Braised chicken with rice or pasta, mint tea

Bran bread with cucumber or tomato and hard cheese

Yogurt or curdled milk

Spaghetti with tuna, zucchini with olive oil

Curd cheesecake

Oven baked potatoes with beans

Oat flakes with milk, kefir

grapefruit or orange

Lean beef casserole with beans

Dried apricots with prunes

Vegetable salad with boiled rice, eggs and sardines, tomato or cranberry sea

Cheesecakes with the addition of low-fat sour cream, carrot juice with pulp

Salad from white cabbage or red cabbage in olive or corn oil

Laminaria salad with unrefined sunflower oil, fish pie, dried fruit compote

banana or kiwi

Wholemeal bread, boiled egg, lettuce, baked milk or kefir

Oatmeal porridge in water or milk with the addition of dried apricots or prunes, fermented baked milk or yogurt

Several walnuts, steamed dried fruits

Boiled pasta from durum flour with low-fat meat sauce, carrot or cranberry juice

Toast with butter

Lavash with soft or melted cheese with greens, chamomile or rosehip tea

Omelet with addition a small amount vegetables and ham, croutons, fresh orange or tomato juice

Bran bread with lean salted salmon

Boiled chicken meat, avocado salad, curdled milk or kefir

A few walnuts or peanuts

Vinaigrette with bran bread, salted herring, fermented baked milk

Sunday

Pancakes or pancakes with fruit or jam, yogurt

apple or pear

Bran bread, vegetable soup with a piece of lean meat, compote or green tea

Carrot salad with low-fat sour cream

Boiled or stewed chicken, boiled potatoes, carrots or boiled beets, mint tea
Table No. 5. Recommended average daily food intake for pregnant women in the second trimester

Daily Value(g)

Wheat bread

Rye bread

Wheat flour

pasta or spaghetti

Potato

vegetable dishes

Fresh fruits

Dried fruits

Sweet flour products

Fish, seafood

Low-fat cottage cheese

Sour cream, fat content not more than 10%

Dairy products

Butter

Vegetable oil

Hard cheeses

Black tea

iodized salt

Natural coffe
Table No. 6. Recommended average daily food intake for pregnant women in the third trimester

Daily Value(g)

Fish (boiled or stewed)

Meat (boiled or baked in a sleeve without a crust)

Low-fat cottage cheese

Dairy products

Low fat sour cream

Butter

Vegetable oil (corn, sunflower, olive)

Wholemeal bread

White bread made from premium flour

Buckwheat

Potato

Cauliflower, white cabbage or broccoli

Onion

Cucumber tomato

Prunes, figs, dried apricots, raisins
Table number 7. Chemical composition the required diet per day in the second and third trimesters

Nutrients

Daily Value(g)

Proteins of vegetable origin

Animal proteins

Animal fats

vegetable fats

Carbohydrates

Total daily energy value

2556 kilocalories
Table No. 8. Recommended number of meals per day, indicating approximate volumes

I trimester

II trimester

III trimester

Meals 4 times

Meals 5 times

Meals 6 times

Breakfast volume 30% of the daily ration

Breakfast volume 20% of the daily ration

The volume of the second breakfast is 15% of the daily ration

The volume of the second breakfast is 10% of the daily ration

Lunch volume 40% of the daily ration

Lunch volume 30% of the daily ration

The volume of the second lunch is 10% of the daily ration

Dinner volume 10% of the daily ration

Snack volume 15% of the daily ration

A couple of hours before bedtime, you can drink a glass of fermented milk products, close to 5% of the daily diet

Dinner volume 10% of the daily ration

A couple of hours before bedtime, you can drink a glass of fermented milk products, close to 5% of the daily diet

Conclusion

It is important for every pregnant woman to know which foods should be limited, and which should be completely abandoned for a while during pregnancy. Everything that a woman does during this period instantly affects the health of the unborn baby. The most vulnerable is the woman herself and the fetus during the first trimester. An increased salt content can increase toxicosis, cause increased swelling, which is why spicy dishes seasoned with a lot of spices and canned vegetables should be excluded from the diet, replacing them with fresh ones.

Fried food is undesirable not only during pregnancy, but also in everyday life. As soon as the pregnant woman reduces the consumption of fried foods, one can immediately notice a decrease in the strong feeling of thirst and improved digestion. Fried provokes constipation, impaired liver function. Today, there are many ways to cook "steamed". At the same time, eating pregnant food from the microwave should be avoided. Although the products are not covered with a crust, as when fried, they can cause great harm to the body of the mother and child.

Not everyone can completely eliminate sweets from their diet. However, it should be understood that “fast carbohydrates” do not bring any particular benefit to anyone, giving the body only extra pounds.

Carbonated sweet drinks have a high content of various dyes, preservatives, flavors, flavor substitutes. There is no mention of alcohol at all. It can only increase toxicosis, irritating the mucous membranes of all organs of the digestive tract, and also bring irreparable harm to the embryo.

Bibliography

1. Sobolev A.N. "Nutrition of a breastfeeding woman", 2009
2. Yurkov A.S. "Daily intake of vitamins by pregnant women", 2010.
3. Ivanskikh A.V. "Peculiarities of nutrition of pregnant women, women in labor and nursing mothers", 2009

A woman who decides to become a mother must definitely know that the process of feeding a child begins from the moment of conception. That is why she needs to eat exceptionally healthy foods during pregnancy, this will help the baby develop properly and keep the expectant mother in good shape.

The most important thing for a woman during the period of bearing a baby is to give preference to natural products and not be lazy to cook on her own, you need to be completely confident in the quality of food. Nutrition should be balanced and contain daily norms of minerals and vitamins.

Milk and dairy products

Hard cheese and cottage cheese contain a lot of useful substances:

  1. Protein , which is a necessary component of the composition of blood and lymph.
  2. B vitamins that increase the "breathing" of body tissues, the endurance and performance of the mother.
  3. iron and calcium necessary for the formation of bones, hair, skin and nails of the baby.
  4. Folic acid it is very important for the proper formation of the fetus and the prevention of the risk of developing pathologies, strengthening the mother's heart muscle.

natural yogurt contains much more bone-healthy calcium than regular cow's milk, and all the bifidobacteria necessary for normal bowel function. Yogurt is rich in zinc and proteins, it will quench your thirst and reduce the feeling of hunger. You can replace yogurt with high-quality kefir.

They are a storehouse of nutrients necessary for the development of the baby of various trace elements:

However, they have high calorie, and it is not advisable for a future mother to abuse nuts!

Fish and seafood

Everyone knows that it is a source of phosphorus. Also found in fish products one of the most useful vitamins D, which strengthens the bones and nervous system of a pregnant woman .

During pregnancy, it is better for women to consume lean white fish, preferably marine rich in iodine.

Meat, liver


An important building material of the cells of the body of the unborn child - a protein that is found in sufficient quantities in meat products. Food should be consumed lean varieties meat - chicken, rabbit, beef, lean pork. In the preparation of meat dishes, it is better to do without seasonings.

Liver contains iron and B vitamins . This is a must-have product not only for the baby, but also for the mother herself - she endures heavy loads in the happy months of bearing her child. Many pregnant women may experience a drop in hemoglobin levels and anemia, and eating liver dishes will help to cope with this problem.

Eggs

They contain more than 10 useful vitamins and minerals , for example, choline affects the mental capacity of the unborn baby. In getting rid of the nausea that torments mom in the first months of the "interesting situation", the chromium contained in this product will help. It is important to regularly eat eggs - both chicken and quail.

But not raw!

Rich in vitamins, fiber, trace elements and organic acids . You can eat it in any form - raw, boiled, baked, in salads, which are best seasoned with vegetable oil or sour cream, but not with mayonnaise.

Particular attention should be paid to carrots, broccoli and avocados.

It is these vegetables that contain the largest amount of:


Fruits and berries

Especially useful during pregnancy! They contain minerals and vitamins vital for the development of the baby. The most important thing is not to forget to wash the fruits thoroughly before eating them.

A small daily portion of strawberries, blackberries, raspberries increases the defenses of the baby's body. I would like to note the benefits of mango, it contains a lot of vitamin A, you can eat it in any form - raw, boiled, salted or sweet.

Legumes

Lentils from the entire "legume family" will bring the greatest benefit to the body of the expectant mother. It contains vitamin B-6, folic acid and iron. needed during pregnancy.

cereals

For example, oatmeal is rich in fiber, iron and B vitamins . It is very useful to cook milk porridge with this cereal and add cereal to homemade cakes. Oatmeal will help normalize digestion.

Spinach

The green leaves of this useful herb contain:

  • Folic acid.
  • Calcium.
  • Vitamin A.

It is not difficult to grow spinach in your garden, on your balcony or on your windowsill. He occupies one of the most worthy places in the TOP-12 list! From this herb you can cook a lot of healthy dishes in the form of mashed potatoes, soups, side dishes.

Mushrooms

They are called "forest meat" and contain just a huge amount of vitamins B, E, C, PP, nicotinic acid and trace elements:

  • Yoda.
  • Zinc.
  • Potassium.
  • Phosphorus.

Mushrooms are very rich in proteins - leucine, tyrosine, histidine, arginine . It is necessary to use mushrooms with caution only from trusted manufacturers.

Butter

  • The most useful for expectant mothers is olive "liquid gold", it has a beneficial effect on the process of formation of the baby's nervous system.
  • Sunflower oil saturates the body of a pregnant woman with vitamins E, A, D, improves the appearance of hair and skin.
  • But butter You do not need to abuse it - it contains a lot of calories. For the normal development of the baby, 50 grams per day is enough.

It is important for a pregnant woman to remember that good nutrition is the key not only to her health, but also to the proper development of the baby.

For most women, having a baby is the biggest event of their lives. And they strive for this almost from childhood. And since there are certain restrictions during such a period, a logical question arises about what you can drink during pregnancy. And we are talking not only about drinks, but also about medicines.

Usually we all know the importance of a balanced diet, especially for expectant mothers. However, the main role is still played by the correct drinking regimen. In this publication, we will present information on the water balance and consider a number of issues.

The special status of women

Absolutely every person experiences pain, because it is a kind of protective reaction of the body, which in this way wants to “say” something. Moreover, they accompany us throughout our lives, starting from birth and the first year of life, when teeth begin to erupt.

Pregnancy lasts 9 months, which is a little less than a year. But during this period of time different reasons the woman may feel pain. And here is a nuance - if there were no special status, a woman, without thinking twice, would take a suitable painkiller, which is at hand.

But pregnancy is a special case in every sense. Some drugs can adversely affect the baby. It is no coincidence that at an early stage it is generally not recommended to take any medications, since it is at this time (more precisely, during the first trimester) that active formation all systems.

But is it possible to drink in case of emergency? After all, the pain of pain is different, there may be weak sensations, when they can be tolerated, but sometimes a rather strong pain syndrome appears. In this case, only medicine can help.

Pain, in fact, is a stress for the body, and in relation to pregnancy, the child himself is also under its influence. He perfectly feels everything that his mother feels. Therefore, you should not endure pain! But it is also undesirable to grab the first painkiller that catches your eye. The appearance of pain of varying intensity indicates that something is not in perfect order in the body.

Taking medication only relieves the symptom, but does not eliminate the problem itself. Often, pain indicates the development of a serious illness that needs timely treatment. In some situations, a woman even needs hospitalization. In any case, it is worth visiting a doctor and telling him about the nature of the pain syndrome. This way you can protect yourself and your baby.

Approved drugs

Before we consider information about the water regime, we will pay attention to an equally important point - is it possible to take painkillers when preparing to become a mother. As most experts note, you can drink Paracetamol during pregnancy, and these tips are confirmed by the World Health Organization. Its active substances, although they penetrate the placental barrier, do not have any negative effect on the fetus.

In addition, paracetamol-based drugs not only help relieve pain, but also have anti-inflammatory and antipyretic effects. For this reason, they can be taken to relieve toothache or headaches, with elevated body temperature.

Another approved drug for relieving toothache is Analgin. With a single dose, it also does not have a detrimental effect on the child and has a strong analgesic effect. One tablet will be enough to get to the dental clinic and take care of your problem. In addition, the drug is able to relieve fever, and the drug also has anti-inflammatory properties, but mild. At the same time, it cannot be taken during the first trimester.

Many expectant mothers are interested in whether you can drink "No-shpu" during pregnancy or not. Such a drug, along with Riabal and Papaverine, belongs to antispasmodics. These drugs successfully lower the tone of the muscle tissues of the internal organs and dilate the blood vessels. In addition, they can be used with increased uterine tone, and therefore almost every mother always carries No-shpy tablets with her, taking them as needed.

"Nurofen" just can be used during the period I and II trimester, but after 30 weeks it is prohibited to take it, because it helps to reduce the amount of amniotic fluid, which leads to oligohydramnios. Usually the doctor prescribes a medicine for any pain, and also as an antipyretic for a feverish state.

However, it is not taken against a headache, as there may be side effects:

  • dizziness;
  • drowsiness;
  • constipation;
  • heart palpitations;
  • nausea;
  • sweating.

Every pregnant woman needs to be doubly attentive to her body, because under her heart she wears new life that needs to be cared for and taken care of.

Therefore, in order not to harm yourself by mistake, it is worth getting advice from your doctor who is pregnant in order to understand which painkillers can be used when pain occurs. This is very important - it is advisable to use such funds only after the approval of a specialist. Making a decision regarding the question of whether it is possible to drink painkillers during pregnancy or not is only his prerogative!

It is clear with the drugs, and now it is worth touching on the drinking regimen of a pregnant woman. As you know, the human body is about 70% water. It is the basis of all life on planet Earth. Life-giving liquid takes an active part in almost all processes of our body. Any cell, be it a neuron of the brain, a myofibril of the heart muscle, or a layer of the epithelium, cannot do without water.

At the same time, it is not so much the fact that fluid enters the body that is important, but its quantity. Excess water, as well as its lack, adversely affects the state of human health. And during the period of bearing a child, this is especially important!

In the body of a pregnant woman, for obvious reasons, the need for fluid increases significantly. This is due to many factors:

  • Increase in body weight.
  • Increase in blood volume.
  • Increases blood circulation.
  • Constant renewal of amniotic fluid (by the end of the period it is already 1.5 liters).

In addition, water is necessary for the vital processes of the fetus. Like any adult, in his body water is the main component for a full-fledged metabolism.

Therefore, it is important not only to know which painkillers you can drink during pregnancy, but also to understand the importance water balance and compliance with the ratio of the amount of water entering the body to the amount of fluid removed from it.

Excess moisture

The increase in blood volume in the body of a pregnant woman does not go unnoticed. The load on the heart, blood vessels, kidneys increases, and in proportion not only to the gestational age, but also to body weight, as well as to the volume of moisture. And in addition to changing the hormonal background of every woman carrying a child, there is fluid retention in the body.

And the reason for this is progesterone, which contributes to the increased production of aldosterone - it is he who controls the distribution of fluid in the body of a pregnant woman. Such an active synthesis of this hormone leads to an increase in vascular permeability. Some of the plasma water goes into the surrounding tissues, which, in fact, leads to the formation of puffiness.

In other words, excess moisture, as well as its lack, negatively affects the development of the fetus and pregnancy in general. In this regard, it is necessary to control the water balance, for which it is important to be aware of what you can and cannot drink during pregnancy. It is not for nothing that obstetrician-gynecologists monitor the weight gain of expectant mothers and carry out necessary research:

  • Blood chemistry.
  • Coagulogram (hemostasiogram).
  • General urine analysis.

All this will allow us to evaluate the functionality of many systems, including the performance of the kidneys.

Drinking regime

As we now know, the lack of moisture, like its excess, does not bring anything good. And since the need for water increases during pregnancy, women need to establish a drinking regimen in order to make up for the loss of life-giving moisture.

What can you drink during pregnancy? During the first half of the term, at least 2-2.5 liters of fluid per day should be consumed. And this applies not only to purified water, which is sold in bottles in any grocery store. It can enter the body with liquid foods, drinks, some of its percentage is found in fruits, berries and vegetables. After 20 weeks, this amount should be gradually reduced.

Also, the position of a woman requires her to comply with a number of certain rules. Do not drink all the recommended amount of water per day at once. It is necessary to divide it for the whole day, that is, about 100-200 ml (1 glass) is enough for a single dose. Moreover, if you drink in small sips and slowly, you can quench your thirst faster and with less water.

In addition, you should monitor the temperature regime - for all drinks it must correspond room conditions. In the heat, you can drink cool water, but avoid ice. Otherwise, angina or any other disease is not excluded.

The obvious choice

What can a pregnant woman drink if necessary? First of all, it is worth giving preference to mineral water (preferably with a weak or medium degree of mineralization). bottled drinking water also not banned. At the same time, if you are very thirsty, then you can put a piece of lemon in a glass of liquid.

Women should give preference to compotes, fruit drinks, as well as berries and fruit juices. But during pregnancy, it is better to do them at home, and it is advisable to do without sugar.

What can you drink during pregnancy? For example, such a recipe is useful: crush thoroughly washed berries with a press or pass through a juicer, add water (at a rate of 1: 1). With the same ease, you can cook compote. Pour 300 grams of fresh fruit (or dried fruit) with a liter of water and put to boil. As soon as the water boils, remove from heat, cover with a lid on top - let it cool.

Fermented milk drinks will bring significant benefits to pregnant women:

  • kefir;
  • fermented baked milk;
  • curdled milk;
  • natural yogurt.

They equally compensate for the loss of fluid, quench thirst, provide beneficial effect for bowel function.

Alcohol during pregnancy

Now let's touch on one controversial point. Many experts strongly disagree about the use of alcoholic beverages during pregnancy. At the same time, some believe that any amount of alcohol will cause irreparable and significant damage to the fetus. Others, on the contrary, are sure that a small portion of wine will not bring much harm to either the mother or her child.

On the question of whether you can drink beer during pregnancy or not, every woman tries to take independent decision, but at the same time, you should protect yourself from risks. Scientists have proven that the regular use of alcoholic products in the amount of 75 grams inevitably causes pathology in the development of the child. If the dosage is lower, then the risk is significantly reduced, but still present.

The health of your baby is much more valuable than a moment of weakness. In addition, pregnancy is a temporary phenomenon, and therefore, in order to preserve the health of a daughter or son, one can endure. It is worth noting that with the regular use of alcohol, the functioning of the reproductive system of a woman noticeably changes for the worse. The quality of the eggs falls, and over time, their number is not replenished.

early term

From the moment the fertilized egg attaches to the wall of the uterus, a close biological bond is formed between the mother and the unborn child. I trimester is the most dangerous period in the life of any pregnant woman. The risk of miscarriage at this time is highest than at a later date.

Thus, the question of whether it is possible to drink alcohol in early pregnancy has already been resolved. And for those who are still overcome by any doubts, it is worth arguing: drinking alcohol in the period from 7 to 12 weeks can cause great harm to the fetus. Right now the formation of the brain is taking place. It is advisable not to have any influence on this process, whether it is drinking alcohol or taking medications. It is better to let the body develop quietly on its own.

And what, in fact, can happen? First of all, the child's ability to learn everything new suffers. The work of the parts of the brain that are responsible for memory and the functioning of the speech apparatus is disrupted. In addition, a serious blow is dealt to the immune, cardiovascular and nervous systems.

However, the question of what you can drink during pregnancy arises not only for women, men should also not relax at the planning stage. It is better to completely give up alcohol at this time, which helps to increase the success of conception, and also avoids many risks.

Late period

By a later period, all important life support systems have been formed, so many women believe that the threat can already be avoided, and alcohol will not harm the child. But one thing needs to be clear important point, which for some reason everyone safely forgets - everything that enters the mother's blood enters the fetus's body, including alcohol.

In adults, a small dose of this kind of drink causes a state of slight intoxication. The child may have acute toxic poisoning. And first of all, they perceive the blow:

  • gastrointestinal system;
  • liver;
  • kidneys;
  • nervous system.

The intake of alcohol in the body of a pregnant woman can provoke hypoxia in the fetus, which is a serious threat to his life. Often, such negligence turns into the fact that the sucking reflex in the child is absent, and there is difficulty with swallowing. Now women definitely should not have the question of whether it is possible to drink alcohol during pregnancy, regardless of the period.

Ultimately, the baby does not receive the required amount of nutrients from food, which ends in a lack of weight. It also slows down the overall development of the child.

In addition, it threatens with no less unpleasant consequences:

  • miscarriage.
  • Premature birth.
  • Developmental defects.
  • Inhibition of protective properties immune system child.

In this case, the harmful effects of alcohol may not appear immediately, but during puberty. A woman who abuses alcohol turns her baby into a passive alcoholic. The regular intake of ethyl alcohol in the body of the fetus causes addiction.

Limits

And yet, alcohol in a certain amount is not strictly prohibited with the special status of a woman. There is an opinion that moderate drinking will not turn into a threat to the child. This statement also causes a lot of controversy, but some doctors do not see anything wrong with low-ethanol drinks, which include champagne, beer, red wine. The main thing is to know how much alcohol you can drink during pregnancy.

At the same time, if a pregnant woman is worried about nervous tension, then you can remove it without alcohol, finding a good alternative. This is aromatherapy, breathing exercises, exercises from the yoga course, a walk in the fresh air, doing what you love.

But back to our pleasant topic. Scientists have found that it is safe for pregnant women to consume no more than 100 grams of alcoholic beverages during the week. Moreover, it is necessary to give preference to products with a low alcohol content.

But, despite the established norms, it should be clearly understood that no one is immune from the consequences. As medical practice shows, there were tragic cases even when drinking alcohol in smaller quantities. In addition, ethanol is completely eliminated within 24 days. And this time is enough for it to penetrate the body of the fetus.

Popular and invigorating drink

Many people are accustomed to coffee routine in the morning. In addition, this drink helps to wake up completely. But can you drink coffee while pregnant? There is no complete ban, but women will have to change their habits. It is necessary to give preference to drinks with a low content of caffeine. It is also better to dilute it with milk.

As for the regularity of use, it is no more than one cup a day. If the doctor completely banned coffee, then chicory or cocoa in a reasonable amount would be the best substitute.

If a person has no problems with of cardio-vascular system, then two cups a day will quickly bring a person into tone and energize. However, coffee will have the opposite effect on the baby in the womb if the norm is not followed.

Of course, a woman will not be able to immediately wean herself from coffee, even when she is expecting a child. Therefore, it is better to drink it in the morning, and the rest of the time, choose between juices, non-carbonated purified water, sour-milk drinks.

Tea ceremony

We found out that it is possible to drink coffee during pregnancy, but it is best to give preference to other drinks. For example, green tea has a tonic effect, helps to quench thirst (and for a long time), and tastes good. In summer, you can drink cool tea to quench your thirst, but you should not brew it strong.

Black tea is also not banned for pregnant women. However, it should be treated even more carefully:

  • Making tea strong is not recommended.
  • Do not consume before bed.
  • Drink in limited quantities if the pressure is elevated or with toxicosis during the second half of pregnancy.

A good alternative is to brew herbal teas, as well as infusions from dried fruits. An infusion of rose hips has a diuretic property and quenches thirst. The same effect can be achieved with blackcurrant and lingonberry leaves.

You can prepare the drug like this: 5 tbsp. l. raw materials must be poured with strong boiling water (1 liter), then poured into a thermos and insisted for one hour. Strain before use.