4 Nutrients That Must Be Fulfilled During Pregnancy

“Foods with complex carbohydrates will help a pregnant woman's body get energy slowly. This substance will be a source of energy that is digested slowly, so that hunger will come longer.”

When a pregnant woman decides to continue fasting, she must pay close attention to the menu that is eaten at iftar or sahur. If the nutritional intake of pregnant women is lacking, it is not impossible that at birth the baby will have a low body weight. Especially if the pregnancy is in the first trimester.

Carrying out fasting for pregnant women is a challenge that may feel quite heavy. Because the intake of nutrients needed will be more for the sake of a healthy fetus. The ability to run this fast also depends on the condition of the pregnant woman whether she is in good health or not. Read more here about the nutrients that must be met while pregnant women are fasting!

The Importance of Complex Carbohydrates

What are the types of food that pregnant women should eat while fasting? Here's the review:

1. Foods with Complex Carbohydrates

Foods with complex carbohydrates will help the pregnant woman's body get energy slowly. This substance will be a source of energy that is digested slowly, so that hunger will last longer. You can get it in brown rice, whole wheat bread, pasta, oatmeal, and beans.

2. Foods with High Protein

Pregnant women are advised to eat foods with high protein content when breaking the fast. Protein itself will work quickly along with fat and carbohydrates into calories.

This protein can be found in processed soybeans (tofu or tempeh), salmon, beef, pumpkin, peas, broccoli, avocado, mushrooms, eggs, beans, milk, or berries.

3. Foods with Healthy Fats

Omega-3 contained in healthy fats is one of the important nutrients for pregnant women. Foods that contain omega-3 will help the growth of the fetus and support brain intelligence.

In addition, mothers must also be smart in choosing sources of fat. Because, if pregnant women eat unhealthy fats, cholesterol levels in the blood will increase and interfere with heart health.

Healthy fats also turn out to be able to make blood sugar stable, so the mother will be free from the risk of diabetes. Salmon, tuna, shrimp, crab, avocado, and olive oil are good sources of healthy fats.

4. Foods with High Fiber

Fiber will help pregnant women avoid constipation. In addition, changes in the hormone estrogen in the body of pregnant women will make the muscles in the body stiff, including the muscles in the small intestine and large intestine.

Without realizing this will make it difficult for pregnant women to defecate. Papaya, brown rice, oats, spinach, avocado, pears, apples, broccoli, cauliflower, dates, are types of fibrous foods that are recommended during pregnancy.

The Cooking Method Also Needs To Be Pay Attention To

In addition to eating foods with the above nutrients, pregnant women should also pay attention to the process of cooking these foods. Prohibited cooking methods for pregnant women include:

Frying food too long. This is because the nutrients in the food will be reduced and the food will become unhealthy.

Fry food in vegetable oil or palm oil. These foods will usually have a high saturated fat content, thereby increasing cholesterol levels and destabilizing blood sugar levels.

Food with lots of coconut milk. Just like palm oil, coconut milk also has a high content of saturated fat. In addition, coconut milk can also cause excessive thirst, so that it can interfere with the smoothness of fasting.

If pregnant women want to know tips for healthy fasting for pregnant women and a good food menu for fetal development, you can ask your doctor directly.

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